Welcome to April's Program!

Welcome

April 2024 Welcome

Goals This Month

April 2024 Goals

5 Simple Nutritional Diet Hacks for the Summer

April 2024 5 Simple Hacks

Thoughts on Building Mobility Success

April 2024 Thoughts

Spring Strength Shred + Mobility

Monday

Day 1 - Upper Body Strength Shred AMRAP - 40 Minutes


Warm Up

Mini-Mobility #1 (Single Band Attached)


Workout Station 1 - Activation

Alternate through these 6 exercises doing the indicated reps per exercise. That is one round. Continue to repeat that same sequence for 30 total minutes doing as many rounds as possible. (AMRAP). Rest as needed and track the total number of rounds.




Exercises
  1. 1. Squat Row - (20 Reps)

  2. 2. Chest Press - (15 Reps)

  3. 3. Bentover Power Row - (20 Reps)

  4. 4. Bentover Press - (15 Reps)

  5. 5. Attached Curl - (15 Reps)

  6. 6. Attached Triceps - (15 Reps)

Monday

Chest and Back Workout - 32 Minutes

Alternate through these 2 exercises doing 40-sec of work / 20-sec of rest per exercise for 8 total sets (4 per exercise). Rest 2-minutes after completing 8 sets and Repeat the same sequence for station 2 and 3.

Exercises: Station 1: Station 2: Station 3: Station 4:

Equipment recommend

A Bilateral Attached 41” Quantum Band setup option and Training Handles


Download Seconds Pro Workout Link

Upper Body Strength Shred AMRAP


Progression/Regressions

  • Scale band
  • Rest as needed
  • Adjust work set time
  • Adjust reps per exercise
  • Decrease total workout time

Beginner Option
Do 30-sec work / 30-sec rest

Advanced Option
Do 50-sec work / 10-sec rest

Equipment
41” Bands Training Handles Door Anchor Utility Strap BAR

Setup
Bilateral Attached Band Setup

Tuesday

Day 2 - Lower Body Strength Shred AMRAP - 40-Minute


Warm Up

Mini-Mobility #2 (Slant Board)



Workout

Alternate through these 6 exercises doing the indicated reps per exercise. That is one round. Repeat that same sequence for 30 total minutes doing as many rounds as possible. (AMRAP). Rest as needed and track the total number of rounds. Regress by eliminating DB and Progress by scaling DB resistance.




Exercises
  1. 1. DB Split Squat Right - (10 Reps)

  2. 2. DB Split Squat Left - (10 Reps)

  3. 3. DB Low Reach Left - (10 Reps)

  4. 4. DB Low Reach Right - (10 Reps)

  5. 5. DB Alternating Side Lunge - (10 Reps/side)

  6. 6. DB Swings - (20 Reps)

Tuesday

Glutes and Legs Workout - 28 Minutes

Alternate through these 2 exercises following a 40-sec of work / 20-sec of rest doing 8 total sets (4 per exercise). Rest 2 minutes and perform same sequence for Stations 2 - 3 & 4.

Station 1: Station 2: Station 3: Station 4:

Equipment recommend

Attached Single 41” Band Setup


Download Seconds Pro Workout Link

Lower Body Strength Shred AMRAP


Progression/Regressions

  • Scale band or Db resistance
  • Rest as needed
  • Adjust reps per exercise
  • Decrease total workout time

Beginner Option
Do 30-sec work / 30 sec rest

Advanced Option
Do 50-sec work / 10 sec rest

Equipment
Pair 41” Bands Link Strap Door Anchor Utility Strap BAR Optional - DB or KB

Setup
Linked up Band Setup

Wednesday

Day 3 - 15-5 Hips and Abs Shred - 30-Minutes


Warm Up

Mini-Mobility #3 - Foam Roll



Workout Station 1 - Activation

Starting with exercise 1, complete 8 consecutive sets doing 15-seconds of work / 5-seconds of rest. Rest 1 Minute. That is 1 Round. Repeat this same sequence for exercises 2 through 8.




Exercises
  1. 1. Wall Touches

  2. 2. Side Stepping

  3. 3. Wall Touch-Leg Kick

  4. 4. Seal Jack

  5. 5. Alternating Side Crawl

  6. 6. Stepover

  7. 7. Knee Tap

  8. 8. Skater

Wednesday

Week 1 - Linking Bands

Week 2 - Attached Band Training

Week 3 - Quick Calorie Burn

Week 4 - Mobilize your Hip Flexor

Week 5 - New Things Coming Soon

Why you want to link bands together

Keeping the tension on an attached band setup is the key to maximizing RBT Attached Band Training. Very often I will see someone letting the bands get loose while doing attached band training. This is major mistake that decreases training results.

Great holiday workout template that will allow you to get in a quick calorie burn and strength workout anytime, anywhere. Let me take you through how to set it up.

Learn how to mobilize your hip flexor and quad with a band the right way. Stop beating up your low back while thinking your stretching your thigh.

Placeholder

Equipment

13 “Hip Band or Dynamic Stabilizer Band


Download Seconds Pro Workout Link

15-5 Hips and Abs Shred

Progression/Regressions

  • Scale band resistance
  • Adjust # of work sets/exercise
  • Increase rest between Rounds

Equipment

13 “Hip Band or Dynamic Stabilizer Band


Download Seconds Pro Workout Link

15-5 Hips and Abs Shred

Progression/Regressions

  • Scale band resistance
  • Adjust # of work sets/exercise
  • Increase rest between Rounds

Equipment

13 “Hip Band or Dynamic Stabilizer Band


Download Seconds Pro Workout Link

15-5 Hips and Abs Shred

Progression/Regressions

  • Scale band resistance
  • Adjust # of work sets/exercise
  • Increase rest between Rounds

Equipment

13 “Hip Band or Dynamic Stabilizer Band


Download Seconds Pro Workout Link

15-5 Hips and Abs Shred

Progression/Regressions

  • Scale band resistance
  • Adjust # of work sets/exercise
  • Increase rest between Rounds

Equipment

13 “Hip Band or Dynamic Stabilizer Band


Download Seconds Pro Workout Link

15-5 Hips and Abs Shred

Progression/Regressions

  • Scale band resistance
  • Adjust # of work sets/exercise
  • Increase rest between Rounds

Thursday

Day 4 - 40-20 Upper Body Strength Shred - 40 Minutes


Warm Up

Mini-Mobility #4 Attached Band - Dowel


Workout

Alternate between 2 exercises per station doing 40-seconds of work and 20-seconds of rest/transition. Complete 10 total sets (5 per exercise). Rest 2 Minutes and repeat that same sequence for Stations 2 and 3.


Exercise Sequence

Station 1
  1. 1 - Assisted Pushup

  2. 2 - Attached Pull a Part



Station 2
  1. 1 - Push Press

  2. 2 - Bentover Row



Station 3
  1. 1 - Towel Curl

  2. 2 - Towel Triceps

Thursday

Shoulders-Arms-Trunk

Alternate through 3 exercises following 40-sec work / 20-sec rest for 12 total sets (4 per exercise) Rest 2 minutes and repeat the same sequence for Station 2.

Station 1: Station 2:

Equipment & Setup recommends

Attached Band and Attachment Free Setup - Towel


Download Seconds Pro Workout Link

40-20 Upper Body Strength Shred


Progression/Regressions

  • Scale band resistance
  • Adjust # of work sets
  • Adjust work set time
  • Adjust rest between between stations

Beginner Option
Do 30-sec work / 30-sec rest

Advanced Option
Do 50-sec work / 10-sec rest

Equipment
Pair 41” Bands Training Handles Door Anchor Utility Strap BAR

Setup
Bilateral attached band setup

Friday

Day 5 - 40-20 Lower Body Strength Shred - 40-Minute


Warm Up

Mini-Mobility #5 Slant Board


Workout

Alternate between 2 exercises per station doing 40-seconds of work and 20-seconds of rest/transition. Complete 10 total sets (5 per exercise). Rest 2 Minutes and repeat that same sequence for Stations 2 and 3.


Exercise Sequence

Station 1
  1. 1 - Front Squat or (Goblet Squat Variation if needed)

  2. 2 - Straight Leg Deadlifts



Station 2
  1. 1 - Reverse Lunge Right or (Towel Setup if needed)

  2. 2 - Reverse Lunge Left or (Towel Setup if needed)



Station 3
  1. 1 - RDL Right or (Balance Assisted if needed)

  2. 2 - RDL Left or (Balance Assisted if needed)

Friday

Athletic Cardio Workout - 28 Minutes

Alternate through these 2 exercises 30-seconds of work / 30-seconds for 8 total sets. Rest 2 minutes and repeat same sequence for Stations 2, 3, & 4.

Exercises:

Station 1: Station 2: Station 3:

Equipment & Setup recommends

Attached and Attachment Free setups using 2 or 3 - 41” Quantum Bands with a Towel Option


Download Seconds Pro Workout Link

40-20 Lower Body Strength Shred

Progression/Regressions
  • Adjust band resistance
  • Add in a rest between cycles
  • Increase # of cycles completed
  • Eliminate step action for better control

Beginner Option
Do 20-sec work / 40-sec rest

Advanced Option
Do 40-sec work / 20-sec rest

Equipment
Pair 41” Bands Link Strap Door Anchor Utility Strap BAR

Setup
Linked up Band Setup

Saturday

Day 6 - 15-5 Shred - 40-Minutes


Warm Up

Mini-Mobility #6 Band Hip Stretching


Workout

Starting with exercise 1, complete 8 consecutive sets doing 15-seconds of work / 5-seconds of rest. Rest 1 Minute after completing all 8 sets before repeating this same sequence for exercises 2 through 8.


Exercises


Saturday

Active Recovery Day - Take a walk

Take 20 minutes to work on mobility. Here is a simple 9-minute Body-Weight routine you can turn into 20-min by adjust exercise time to 60-sec vs 30-sec

Equipment recommend

Single Band Attached Setup


Download Seconds Pro Workout Link

15-5 Shred

Progression/Regressions
  • Scale band resistance
  • Adjust # of work sets/exercise
  • Increase rest between rounds

Sunday

Day 7 - Recovery - Mobility Day

Sunday

Band Gym Throwback Workout

With the holidays here, that means workout time is going to be squeezed do to travel, family and multiple social gatherings. No worries, your covered. Here is a 1 band attachment free workout that you can go to in a pinch. It hits total body strength and metabolic conditioning. Follow along with me as we crush this 30-15 x 12 exercise workout with a little cardio twist built in. Do 1, 2 or all 3 rounds depending on your time.

Exercises:

  • Exercise 1: Band Pull a Part
  • Exercise 2: Front Squat
  • Exercise 3: Push Press
  • Exercise 4: Step-overs – Cardio
  • Exercise 5: Seat Rows
  • Exercise 6: Split Squat Right
  • Exercise 7: Split Squat Left
  • Exercise 8: Push Up
  • Exercise 9: 2 Step Shuffle – Cardio
  • Exercise 10: Hammer Curl
  • Exercise 11: Triceps Press
  • Exercise 12: Burpee – Cardio