8-Step Program to Get YOU Started with RBT

The goal of this 8-Step Program is to create and perform 2 or 3 customized workouts that are built upon your success.   The program typically will require approximately 3 to 4 weeks to complete depending on the individual schedule and commitment to learning.
  


Let’s Get Started!!
  

Step 1 – Let’s define what is a successful band exercise for you.

Here are a few characteristics of a successfully performed band exercise.

– My joints don’t hurt during or after the exercise
– I can perform the exercise for 8 to 12 reps with low to moderate effort
– I could repeat the exercise 3 times per week 
– I feel the right muscles working when performing the exercise  
 
 Feel free to add to this list based your individual fitness level.
  

Step 2 – It’s time to start testing driving different exercises to build your vault of successful exercises.  

You can use  my 101 Band Exercises to get exercises ideas if needed. Click Here to view exercises  
  

Step 3 –  Identify 10 band exercises, using your continuously looped bands, that you can do that meet the definition of success you have defined above.
  

Step 4– Start doing these exercises every other day for 7 days or  4  total practice training sessions.  Don’t worry about exercise order, reps or time while you exercise.  The goal is practice the exercises, improve your performance of the exercises and make sure they will be successful.  
  

Step 5 – Now take 5 of these exercises and plug them in to a 5 exercise circuit that you can flow through.  Alternate through all 5 exercises doing 12 to 15 Reps and than rest 2 minutes  That will equal 1 round. Attempt to complete 3 to 4 total rounds of this sequence which will require you to workout for at least 20 to 30 minutes.  This is Successful Workout #1
   

Step 6 –  Repeat Step 5 the next day using the other 5 exercises.  This will be Successful Workout #2
  

Step 7 – Over the next 2 weeks alternate between these 2 workouts taking a day off in between workouts.  Complete each workout 3 times which should take approximate 2 weeks. Upon completion of this step you will have successfully completed 6 total customized band workouts.  Congratulations !!!
   


Step 8 – At this point you can choose continue your workout routine following 1 of these 3 options. 
   
 
Option 1 – Continue following these workouts for 2 more weeks doing 6 more workouts.

Option 2 – Add in 1 new exercise to each workout creating a 6 exercise circuit and complete those 2 workouts for 6 more workouts

Option 3 – Learn 5 new exercises and build a third successful workout.  Alternated through all 3 workouts doing each one twice over a 2 week period for 6 total workouts
  


Regardless which option you choose, you should  complete another 6 more workouts over the next 2 weeks.   Upon successfully completing Step 8, you will have completed your  4 to 5 week Customized Band Training Workout Routine which should in turn have you ready to move to the JumpStart or Strength Builder 4 week Program.
   

Good Luck and Let me know if I can assist you in anyway during your 8-Step Starter Band Training Program.
   


Dave