Welcome to January's Program!
Welcome to This Months Kick-off Program
Keys to Strength Training with Bands
How Mini-Bands Build Hip Strength Longevity
Your Lateral Hip Mobility Mini-Challenge - Coaching Introduction
Weekly Challenge Sessions
Week 1 Challenge - Lateral Split Squat Reaches
Week 2 Challenge - Alternating Lateral Split Squat Reaches
Week 3 Challenge - Loaded Lateral Split Squats
Week 4 Challenge - Lateral Lunges
28-Day Band Gym Kick-Off Program
Monday
Day 1 - Total Upper Body Absolute Strength - 40 Minutes
Warm Up
Workout
Alternate between 2 exercises doing 30-seconds of work followed by 15-seconds of rest before switching to the opposite side or other exercise. Complete 5 total rounds per station (5 sets per side or exercise) before taking a 90-seconds rest and moving to the next station. The goal is to challenge strength by providing 2x the amount of rest to work and shooting for a rep range between 8 to 12 reps/set.
Station 1 - Single Arm Chest Press Right - Left
Station 2 - Single Arm Row Right - Left
Station 3 - Single Arm Bentover Press Right - Left
Station 4 - Biceps Curl - Triceps Press
Bonus Coaching Exercise Videos
Single Arm Chest Press Variations
Equipment recommend
Single 41” Quantum Bands and attachment point
Seconds Pro Workout Link
Progression/Regressions
- Scale band resistance
- Adjust work sets / exercise
Tuesday
Day 2 - Total Lower Body Absolute Strength - 40 Minutes
Warm Up
Workout
Alternate between 2 exercises doing 30-seconds of work followed by 15-seconds of rest before switching to the opposite side or other exercise. Complete 5 total rounds per station (5 sets per side or exercise) before taking a 90-seconds rest and moving to the next station. The goal is to challenge strength by providing 2x the amount of rest to work and shooting for a rep range between 8 to 12 reps/set.
Exercise Sequence
1. Hip Attached Single Band RDL - Hip Attached Single Band Front Squat
4. Attached Side Lunge Right - Left - Left (DB - Band Optional)
Equipment recommend
Single Band Attached Setup - DB or KB or Free 41” Band
Download Seconds Pro Workout Link
Progression/Regressions
- Scale band resistance
- Add in free weight resistance
- Adjust Work Set time
- Increase Rest Set time
Wednesday
Day 3 - Total Ab Strength - 20-Minute
Warm Up
Workout
Part 1 - 20-Minute Ab Workout
Using an attached band setup, alternate through these 4 exercises doing 60-seconds of work / 60-seconds of rest per exercise. Complete 10 total sets for a 20 - Minute Ab workout.
Coaching Exercise Instruction Video
Part 2 - Cardio Workout - 20 Minutes
Cycle through the following 10 Body Weight Exercises doing 40-seconds of work / 20-seconds of rest. That is 1 Round. Rest 2-Minutes and Repeat for 2 Total Rounds
1. Mt Climber
2. Alternating Side Lunge
3. Seal Jack
4. Alternating Side Crawl
5. Alternating Reverse Lunge - Overhead Reach
6. Stepover
7. Alternating Hip Lunge
8. Alternating Shuffle
9. Alternating Side Switch
10. Elevated Burpee
Equipment
Single Attach 41” Band and furniture sliders
Download Seconds Pro Workout Link
Progression/Regressions
- Modify band assistance
- Remove band assistance
- Adjust work set time
Equipment
Single Attach 41” Band and furniture sliders
Download Seconds Pro Workout Link
Progression/Regressions
- Modify band assistance
- Remove band assistance
- Adjust work set time
Equipment
Single Attach 41” Band and furniture sliders
Download Seconds Pro Workout Link
Progression/Regressions
- Modify band assistance
- Remove band assistance
- Adjust work set time
Equipment
Single Attach 41” Band and furniture sliders
Download Seconds Pro Workout Link
Progression/Regressions
- Modify band assistance
- Remove band assistance
- Adjust work set time
Equipment
Single Attach 41” Band and furniture sliders
Download Seconds Pro Workout Link
Progression/Regressions
- Modify band assistance
- Remove band assistance
- Adjust work set time
Thursday
Day 4 - Total Upper Body Strength Stamina - 35 Minutes
Warm Up
5 Minute Shoulder Distraction Warmup
Workout
Using convenient attach free setups, alternate through these 6 upper body exercises doing 90-seconds of work / 30-seconds of rest per exercise. That is 1 Round. Rest 60-seconds and repeat that sequence for 2 more rounds for a 30 - Minute Total Upper Body Strength Stamina workout.
If needed, adjust work set time to 60-seconds for week 1 and 2, then 75-seconds for week 3 and 90-seconds for week 4 and 5.
Equipment recommend
41” Single Bands - Towel - Training Gloves
Download Seconds Pro Workout Link
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust # of Rounds
- Adjust rest between exercises or Rounds
Friday
Day 5 - Total Lower Body Strength Stamina AMRAP ~ 30 Minutes
Warm Up
Workout
Using a single band attachment free setup, flow through these 5 exercises doing 20 reps per exercise. Rest as needed while completing as many rounds as possible in 30-minutes. You can modify by starting with 10 reps and increasing reps each week until you get to 20.
Zercher Squat - 20 reps
Straight Leg Deadlift - 20 reps
Rack Reverse Lunge Right - 20 reps
Rack Reverse Lunge Left - 20 reps
Plank Knee Taps - 20 reps (Each leg)
Equipment recommend
41” Quantum Bands
Progression/Regressions
- Scale band resistance
- Adjust work set reps
- Adjust rest between exercises
- Decrease total workout time
Saturday
Day 6 - Cardio-Core Mini-Band Circuit
Warm Up
5-minute Band Hip Mobilization
Workout
Flow through these 8 exercises doing 1-minute on / 1-minute rest. That is 1 cycle. Compete 2 full cycles for a 32-minute Cardio-Core workout.
1. Wall touches
5. Step Through
7. Spidermans
Equipment recommend
13” Mini-Band
Seconds Pro Template Link
Progression/Regressions
- Scale band resistance
- Adjust work set time
- Adjust rest between exercises
- Decrease total workout time
Sunday
Day 7 - Recovery - Acknowledgment and Planning
Take today to:
Recover by doing a walk of easy mobility and look back on your week to acknowledge yourself for what you accomplished.
Also take this time to identify one thing you can do better or add to your routine that will get you better.