Its a beautiful day so today’s workout we are taking outside. We will use bands as our training tool. These body weight exercises will provide a full body workout. You will work your clients upper and lower body. The workout will get maximum results by being up tempo. The bands will provide resistance which will help in strength training and overall conditioning.
Training with Bands
Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are not as intimidating as other pieces of training equipment. At FASTER we put the band to the 5 defined skills that we train around, then develop exercises to move the limbs and keep the torso still, or to accelerate the body in to new ranges, increasing the clients ability to slow down new motions. Bands have an increasing curve of resistance as they get longer. Using them creatively they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands work as an unnatural momentum force on full ranges. Momentum, or initial power creation for end ranges work really well with bands . Using a band to pull a client off course while the travel is a great sports specific training exercise.


Workout: 90 second intervals, 20 second rest between exercises, repeat 5 times


Exercise 1 band squat with feet rotated out



Exercise 2 band resisted power push up forward and back



Exercise 3 band rotational start to centre pull



Exercise 4 band 3 point hand lunge wide



Exercise 5 band lunge rotation and press forward