Pull up resistance bands complete training...Ryher pull up resistance bands complete training Get product updates and discounts at 3. FACT #3 Resistance bands are the only tool that

For more information on Resistance Band Training Contact:RYHER [email protected]

Disclaimer This manual is intended to teach athletes, coaches, trainers, and fitness or

performance experts how to implement, set-up and enhance functional performanceusing resistance bands.

The author of this manual is not liable or responsible, in whole or in part, to anyperson or entity for any injury, damage, or loss of any sort caused or alleged to becaused directly or indirectly by the use, practice, teaching or other dissemination of

any technique, information, or ideas presented in this manual.

The information in the manual is presented for educational purposes only.

Consult your physician before starting any exercise program

Ryher pull up resistance bands complete training

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Resistance Band Training...The Perfect Solution to creating a high performance body

It has become a well known fact that interval strength training is the most effective and efficient ways to train regardless of your fitness or performance goals.

That said lets hit the gym….

Unfortunately for many baby boomers “hitting the gym” is not possible when evaluating the time demands placed on what has become a very fast paced time crunched professional and personal society.

As a result a simple home band gym that allows you to perform 1000’s of resistance band training exercises could be more than enough to redevelop a high performance body that looks feels and performs the way you want it to.

Here are a few facts that will assist in understanding why Resistance Band Training may be exactly what you are looking for to take your home workouts to a totally new level of results.

FACT #1

Muscles are dumb. They don’t know the difference between a dumbbell, a barbell, a kettlebell or a resistance band. They are adaptors not just contractors. Muscles will adapt and get lean, strong and sculpted regardless the training tool. The real key is intensity and with band’s unique ascending resistance they allow you to literally change resistance on the fly so you are always maxing out your training effort.

FACT #2

The most used excuse for lack of training is “no time” especially when you have to drive to the gym. Who needs a Gym?? Resistance bands accommodate to any one while allowing you to train Anywhere, Anytime, and at Any Intensity. So you choose.



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FACT #3

Resistance bands are the only tool that allows you to train and create resistance from any possible angle or force vector. As a result you can sculpt your muscles, build “real world” strength and train athleticism far more effectively using elastic resistance versus only training with a dead weight.

FACT #4

Hate to change the weight??... Me too!

The key to a great metabolic, fat burning workout is making sure you keep recovery the same, especially when fatigue continues to build. Having to change weight or training tools can make transitioning and keeping a consistent recovery difficult; not to mention it breaks up your workout momentum.

To change resistance with bands all it requires is stepping back or stepping forward. Also all the workouts in the EXPRESS Band Workout Library are specifically designed to make transitions seamless.

FACT #5

No place to attach bands?? If you have a door you have an attachment site for resistance band training. Using a band utility strap, you can attach onto a door or any stable structure. However if that doesn’t work, you still have tons of attachment free exercise options to choose from.

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Get Leaner, Stronger and More Athletic in 10 Minutes or Less

Welcome to the EXPRESS Band Workout Library

Any Body….Any Where….. Any Time…. At Any Intensity

The EXPRESS Band Workout Library is designed to be a quick at a glance reference guide for coaches, fitness professionals and fitness enthusiast who want to create band only workouts using the Resistance Band Training approach. Once the exercises in the library are studied and mastered, The EXPRESS Band Workout Library will become YOUR “go to” resource for instant high energy band workouts regardless of location, time or training population.

All you need to perform the EXPRESS Band Workouts is a pair of bands and your body. Now if you want a few more luxuries…. A pair of training handles, a Band Utility Strap and a Link Strap would definitely add to the overall training experience.



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https://rbt.infusionsoft.com/app/storeFront/showCategoryPage?categoryId=16

https://rbt.infusionsoft.com/app/storeFront/showCategoryPage?categoryId=16

Here is how to use the EXPRESS Band Workout Manual Each of the mini workouts are intended to be performed as individual workouts that will last a minimum of 4 minutes, but can go longer depending on which interval sequence you apply.

Here are a few suggestions on how to master the exercises and begin to design incredible band workouts:

1. Attempt one warm up set using a 30 second work with a 30 second recovery andtransition for each exercise before getting more aggressive with a shorter recoveryinterval sequence like a 20-10 or 40-20 Tabatas.

2. Make sure you study the pictures and attempt each exercise using a light resistanceband initially to safely teach yourself.

3. Add in one new 4 minute band workout during each of your normal weekly workoutsuntil you have attempted at least 4 different workouts. Repeat this for at least 2 weeksuntil you have fully mastered each of those 4 workouts.

4. Place those 4 workouts into a full 20 to 30 minute “band only” workout that youperform at least one time per week in place of your traditional strength workout. Do thisfor 2 more additional weeks

5. Now add this workout into your normal weekly workout routine.

6. Repeat this same 4 week sequence with 4 more workouts from the EXPRESS BandWorkout Library. At the end of this 4 week cycle you will not have 2 complete 20 to 30minute interval strength workouts using only bands.

My hope is that the EXPRESS Band Workout Library will not only challenge you physically but it will force you to think through how to effectively train with resistance bands. It is a proven fact that once individuals have trained consistently with bands for at least 4 weeks, they will see a noticeable difference in their overall strength, agility, timing and flexibility.



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Single Band Workouts “Crank up a Life Changing Workout with one single band”



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Workout 1 - Right and Left Single Arm Push

Workout 2 – Right and Left Single Arm Pull

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Workout 3 - Right and Left Single Arm Rotational Push

Workout 4 - Right and Left Single Arm Rotational Pull

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Workout 5 - High Pull and Front Squat

Workout 6 - High Pull and Push Press

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Workout 7 - Front Squat and Push Press

Workout 8 - Over Head Squat and Squat Jumps

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Workout 9 - Overhead Squat and Incline Push up

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Workout 10 - High Pull and Lateral Step Press

Workout 11 - Alternating Horizontal Push and Alternating Speed Rowing

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Workout 12 - Right and Left Assisted Pistol Squats

Alternating Bulgarian Squat

Workout 13 - Right and Left Elevated Single Leg Squat

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Workout 14 - Right and Left Lawnmowers

Workout 15 - Right and Left Hose Pulls

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Workout 16 - Right and Left Single Leg Bench Squat or Single leg Squat

Workout 17 - Assisted Pull-up and Resisted Push Up

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Workout 18 - Front Squat and Overhead Lateral Walk

Front Squat – Alternating Single Arm Press

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Workout 19 - Hammer Curl and Overhead Tricep Press

Workout 20 - Jerk Press and Alternating Bent-over Row

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Workout 21 - Straight Leg Dead-lift and Bilateral Bent-over Row

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Multi-Band Workouts

“Double Your Bands – Double Your Effort – Double Your Results”



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Workout 1 – Right and Left Forward Lunge (Linked Up Band Hip Attachment)

Workout 2 - Alternating Lateral Lunge with Lateral Reach (Linked Band Hip Attachment)

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Workout 3 - Alternating Push and Pull (2 Bands – 2 Handles)

Workout 4 - Alternating Reciprocal Push and Pull (2 Bands – 2 Handles)

Attached Separate)

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Workout 5 - Bilateral Push and Pull (2 Bands - 2 Handles)

Workout 6 - Bilateral Hip Pull (Linked Band with Hip Attachment and 2 Bands - 2 Handles)

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Workout 7 - Right and Left Rotational Hip Pull (Double Linked Hip Attachment and a Single handled band)

Workout 8 - Hip Squat and Power Long Jump (Double Linked Hip Attachment)

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Workout 9 - Hop Matrix and Right Side than Left side (Double Linked Hip Attachment)

Workout 10 - Horizontal Curl and Overhead Tricep (2 Bands – 2 Handles)

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Frontal

Hop

Sagital

Hop

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Workout 11 - Mountain Climber and Get ups (Half Harness Attachment)

Workout 12 - Split Jumps and Backwards Towing (Double Linked Hip Attachment)

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Workout 13 - Alternating Step Curl and Tricep Step Back Press (2 Bands – 2 Handles)

Make sure alternate feet on step back

Avoid excessive hyperextension through the lumbar spine (Low Back Region)

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©Copyright 2012 – Resistancebandtraining.com

Workout 14- Alternating Assist and Resist Lateral Lunge

(Double Linked with Hip Attachment)

(Note line of Pull on the Band)

Workout 15 - Alternating Assist and Resist Lateral Lunge Rotational Reach

(Note line of Pull on Band)

Assisted Lateral Lunge Rotation Resisted Lateral Lunge Rotation

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Assisted Lateral Lunge

Resisted Lateral Lunge



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Workout 16 - Alternating Resisted Forward Lunge (Double Linked Hip Attachment)

Workout 17 - Mountain Climber and Assisted Push Up (Half Harness Attachment)

Introducing

reach

increases

gluteal

activation

Squeezing

hips

increases

trunk

activation

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Workout 18 - Right and Left Rhythmical Reach (Double Linked Hip Attachment)

Workout 19 - Alternating Split Jump and Alternating Resisted Forward Lunge

(Double Linked Hip Attachment)

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Workout 20 - Right and Left Lateral Hops (Double Linked Hip Attachment)

Note line of pull on band

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Workout 21 - Stationary Run Strength matrix Double Linked Hip Attachment

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Choose any single Free band upper torso

strengthening exercise to do in between running

sets. (Examples below) Should not have to

remove band from hip while training with free

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Core Workouts

“Stop the Sit—ups and Crunches”



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Workout 1 - 3 Way Pillar Isometric

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Workout 2 - Walking Plank

Small Steps using a reciprocal pattern

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Workout 3 - Walking Plank and Alternating T-Stabilization

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Workout 4 - Push up plus and Mountain Climber

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Workout 5 - Alternating Rotational Oscillations Small Band Suggested

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Movement of hands should be very small amplitude and as fast as possible while keeping hips and pelvis very stable. Press feet firmly into the ground to take advantage of ground reaction forces



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Workout 6 - Overhead Lockouts and Lateral Step and Push Smaller band recommended

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Workout 7 - Overhead Marching and Step Backs Smaller Band recommended

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Workout 8 - Step Back Matrix Smaller Band recommended

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Posterior

Step

Drop Step

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Bonus Cardio

Workouts “Time to get off the treadmill and learn to deal with the ground”



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All Cardio Set ups Use the double linked hip attachment

Workout 1 – Stationary Power Skip and Easy Stationary

Trot

Workout 2 - Stationary Run and Power March

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Workout 3 - Back Pedal and Stationary Power Skip

Workout 4 – Right and Left Shuffle

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Workout 5 - Right and Left Turn and Go

Workout 6 – Stationary High Knee Run and Crab Mountain Climber

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Workout 7 - Right and Left Drop Step Shuffle

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Workout 8 - Run Matrix and Trot

The Run Matrix – Trot is designed to train all running motions but allow for a recovery phase (the trot) in between each run. This decreases workload and allows for easier instruction while allowing clients to acclimate to the band. Suggested sequence would be Backpedal – Shuffle – Stationary Run – Turn and Go

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Backpedal

Turn and Go Stationary Run

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9 - Cardio matrix

Cardio matrix incorporates no trot between runs. Sequence your running directions as: Back Pedal – Shuffle Right – Shuffle Left – Stationary High Knees - Turn and Go Right – Turn and Go Left – Backpedal

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Shuffle Backpedal

Stationary Run Turn and Go



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10 - Quick Step Matrix with Trot

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Quickstep

Side to Side

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Workout 11 - Right or Left Shuffle and Lateral Lunge

Workout 12 – Right or Left Turn and Go and Lateral Lunge

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Workout 13 - Stationary Run and Alternating Reach

14 - Stationary Run and Assisted Lunge

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Got 10 Minutes??

I have Got a workout for YOU!!

The “10 - 5 Super Set Workout”

Yes it is possible to get into great shape in 10 minutes and the Resistance Band Super Set workouts can get it done on your terms.

The 10-5 Super Set Workouts will be performed using a band or bands while implementing a continuous 10 minute interval

Using these specifically designed high intensity band training workouts, clients have been able to cut serious body fat, develop outstanding total body power and elevate their metabolic output while regaining lost flexibility.

All together this means… People were able to recapture some of that athleticism they had when they were in their 20’s.

After numerous times being asked “What can I do for a workout while I am…. On Vacation, Traveling for business, At home this weekend or At the Park??….. we created The 10-5 Super Set Workouts. These workouts are designed to be performed anywhere, anytime at various intensities by anybody.

All you need is your body, a pair of bands and a 10 Minute countdown timer. Handles and Band Utility Strap may also be helpful to have but not necessary.

You can train for absolute strength by increasing the band tension, stretch or sizewhile keeping reps between 4 to 6 reps per set.

You can train for power endurance by training rep speed versus force. Again repvolume will be determined by size of the band however the focus should stay onkeeping the speed of each rep fast, especially during the concentric phase.Reps/set will remain 4 to 6 to avoid losing velocity with recovery time at 1 to 2 or1 to 1 work to rest ratio.



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You can also train pure metabolic “Fat Burning” circuits where high volume andrelatively moderate resistance is used so you can crank out 10-15 reps on eachset. If you choose to increase work density by increasing band size, reps willobviously decrease as well.

Density training is another option. With this scenario, you increase work volumeon each subsequent round. The easiest way to do this is add 2 reps on eachsubsequent round.

Lastly you can implement the contrast method by going with high reps lowresistance or low reps with high resistance. This will shake things up and allow individuals to create strength specific workouts for problem areas.

*** Please Read *** These workouts are designed for individuals who have become proficient with

Resistance Band Training and have mastered many of the EXPRESS Band workouts. This means they have become acclimated to band size and strength as well as

conditioning their body to handle elevated workloads. Conditioning your body to resistance band training means you have mastered the movements and have the

stability and strength to advance into more challenging workouts

Implementing the 10 - 5 Super Set Workouts Each of these workouts will provide the individuals with a total body strength workout along with a metabolic and cardio challenge.

Options for getting Started

1. Perform 1- 10 minute Super Set workout in conjunction with you present workout.

2. Perform only the 10-5 Super Set Workouts by choosing 2 and giving yourself a 3minute rest in between workouts. This will provide you an aggressive 23 minuteworkout.



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3. If time is an issue, you can perform 1-10 minute workout but make sure you do abrief 2 minute warm-up using general total body weight movements.

Getting started with the RBT 10-5 Super Set workouts??

1. Pick which workout you want to do.

2. Set up the bands to match the workouts.

(Each super set workout only uses 1 specific band set up so there is no need to alter set ups once workout has begun)

3. Determine what your designated reps will be based on your goals and bandresistance

4. Turn on the your countdown timer

5. Rock it

Post Workout Homework

Make sure you record the following information upon completion of the workout.

1. Reps performed (Determines your workout goal)

2. Document the number of rounds performed including half rounds

3. Document size of band used

4. Document distance of stretch which is determined by a mark on the floor or bystepping it off.

Next time you choose that specific 10-5 Super Set workout you want to beat your previous effort by increasing your reps, rounds completed or performing similar reps with greater band tension.

If you choose to do a back to back Super Set workouts make sure you document accordingly.



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Super Set Workouts

Workout 1 - Single Band Circuit

High Pull

Straight Leg

Dead-lift

Overhead Press

Front Squat



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Workout 2 - Attached Upper Torso Circuit

Chest Press (2

Bands)

Overhead Tricep

Press

Staggered Bicep

Curl

Squat Pull

Bent Over Press



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Workout 3 - Advanced Single Band Circuit

Front Raises

Dead Lift

Squat Jumps

Band Jacks



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Workout 4 - Lower Torso Circuit

Hip Squat

Lateral Lunge Left

Split Jump

Alternating

Forward

Lunge

Lateral Lunge

Right



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Workout 5 - Metabolic Circuit

Back Pedal

Run

Forward Lunge

(Hand attachment)

Squat Pull (1 Band)

Chest Press (1 band)

Stationary High Knee



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Documents

Pull up resistance bands complete training...Ryher pull up resistance bands complete training Get product updates and discounts at 3. FACT #3 Resistance bands are the only tool that