Exercises of the week!
Today we got a resistance band out. They're a great tool to have around the house and they can make an exercise more difficult. The resistance created by the band is going to make the muscle work more as the range of motion increases and make it more challenging to complete the movement. As a result what seems like a simple tool becomes very challenging.
I love these since they are easy to do anywhere, and all you need is a band and yourself!
1. The first exercise is just your classic plank. I like to do sets of 30 seconds to one minute. However if that is too hard start with 10 seconds and work your way up!
2. The next exercise is a mountain climber. Holding your plank you're trying to bring your knees up to your chest without letting your core shift. Try for 6 to 10 on each leg.
3. Next is a seated row. Loop the band around your feet and pull both arms back pulling your shoulders back and together. Hold for a second and then return to start. Try for sets of 10 to 20.
4. Next stand up and wrap the band around your back. Now you are going to squat and then press the band out in front of you. Chest Press. Try for sets of 10 to 20.
5. Next step 1 foot into the band, and lunch the other leg in the front. Press the band out in front of you at an angle. Inclined chest press. Try for sets of 10 to 20.
6. Now step both feet back into the band and push your arms straight up over your head so your arms are in line with your ears. Overhead Press! Make sure you don't stick your stomach out in order to lift the arms above the head. Try for sets of 10 to 20.
7. From there push your arms so they are straight out in front of you and pull them apart so the band touches your chest. Bring them back together keeping the arms straight. Band Pull Aparts! If this is too hard to do while standing on the band step off the band and just grab one of the bands and pull it apart. The wider you hold it the easier the narrower the harder. Try for sets of 10 to 20.
8. Step back into the band. Now wrap the band around the front of your chest and your arms so your elbows are sticking out in front of you. Grab a hold of the band in front of your neck so it doesn't choke you. Front squat 10 to 20 times.
9. Lastly, step 1 foot out of the band and step backwards to lunge and step together or you can keep your feet apart and do split squats. Try for 10 on each leg!
I like to perform these exercises in this order to get a total body effect. That way you can have a nine-station-one-band workout! There are different band resistances as well to make it harder or easier depending on where you are at physically. No matter where you are, whether you'restarting to train or an elite athlete these band exercises will build your core stabilization, and work on your mobility and strength to allow you to progress to harder multi planar movements.
Try these Exercises out and tell us what you think!
Share your attempts and tag us #scspineandsport to help us share our story!