Resistance Loop Band Workouts A Complete GuidePart V: Advanced Exercises for the Upper Body 41 34. Plank with Arm Raises 41 35. Push Ups with Arm Raises 42 36. Full Renegade Rows 43

ResistanceLoopBandWorkouts

ACompleteGuide

Includes:EssentialTrainingAdvice

UsefulInformationaboutYourBands

38ExercisesfortheLowerandUpperBody

3SuperEffectiveTrainingPrograms

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Copyright2017Panathletic

AllRightsReserved.Panathleticreservesthesolerighttoreproduce,distribute,ortransmitthisbook.Reproductionofanytype,includingphotocopying,recordingoranyothermechanicalorelectronicmethod,withouttheexpresswrittenpermissionfromPanathletic,isprohibited.Thisproductisnotforresale.AllimagesandgraphicsareownedbyPanathleticandcannotbecopied,reprinted,orreusedwithoutpermissionfromPanathletic.

Disclaimer

Exerciseatyourownriskandonthebasisofcommonsense.Takeallnecessaryprecautions.Checkthebandsbeforeusetomakesuretheyareinsoundcondition.Incaseyouhavedoubtsaboutyourphysicalcondition,itisrecommendedthatyouconsultwithalocalhealthcarepractitionerbeforestartingthisexerciseprogram.Panathleticdisclaimsliabilityforanyadverseloss,injury,ordamagesufferedbyanypersonasaresultoftheuseormisuseofthePanathleticResistanceLoopBandsorduetoanyinformationincludedinthisbook.

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Table of Contents

PartI:IntroductionandInformation 4

Introduction 4

TheAdvantagesofResistanceLoopBands 5

SpecificationsofthePanathleticResistanceBands 6

GeneralGuidelines 7

PartII:ExercisesfortheLowerBody 8

1.LyingLegAbductions 8

2.InnerThighLegLifts 9

3.LyingLegRaises 10

4.LegCurls 11

5.Squats 12

6.Bridges 13

7.MonsterWalk 14

8.DonkeyKicks 15

9.KneeExtensions 16

10.HighKnees 17

11.CurtsyLunges 18

12.SideLunges 19

13.ResistedPlantarflexion 20

14.Clamshells 21

PartIII:ExercisesfortheUpperBody 22

15.ArmAbductions 22

16.BicepsCurls 23

17.TricepsExtensions 24

18.ArmAbductionsbehindtheBack 25

19.OverheadPress 26

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20.SeatedRows 27

21.ExternalRotations 28

22.ShoulderExtensions 29

23.ArmRaises 30

24.HorizontalAbductions 31

25.InternalRotations 32

26.ForwardPunches 33

27.PushUps 34

28.LatPullDowns 35

PartIV:AdvancedExercisesfortheLowerBody 36

29.SquatsandKick 36

30.One-LeggedSquatswithKick 37

31.One-LeggedBridges 38

32.PlankwithLegExtensions 39

33.PlankwithSideSteps 40

PartV:AdvancedExercisesfortheUpperBody 41

34.PlankwithArmRaises 41

35.PushUpswithArmRaises 42

36.FullRenegadeRows 43

37.ForwardBearCrawl 44

38.SidewaysBearCrawl 45

PartVI:TrainingPrograms 46

BeginnerTrainingProgram 46

AdvancedTrainingProgram 50

Bonus:BootyBoostProgram 53

FinalWord 57

PartI:IntroductionandInformation

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Introduction

Exerciseisscientificallyproventohavevariousbenefitsonouroverallhealthandwell-being.Regularphysicalactivitycan:

•reducetheriskofheartdisease

•helpcontrolandmaintainahealthybodyweight

•reducetheriskofdiabetes

•improvelungfunction

•strengthenbonesandmusclessupportingjoints

•improvemoodandmentalwell-being.

Mostnationalhealthdepartmentsrecommend150minutesofmoderatetovigorousaerobicactivityeveryweek,combinedwithatleasttwodaysofstrengthtraining.

Strengthtrainingreferstoatypeofexercisewhereresistance,suchasintheformofaresistanceloopband,isusedtoproduceamusclecontraction.Repeatedmusclecontractionsbuildanaerobicenduranceandmusclesize,contributingtoincreasedmuscularstrength.


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TheAdvantagesofResistanceLoopBands

ThePanathleticResistanceLoopBandsprovideacost-effective,convenient,andeasywaytoworkoutanytime,anywhere.Nogymmembershipisrequired.Theyarelightweightandareeasytopackfortravel.Further,unlikeweightsordumbbells,resistancebandsofferamovementacrossavarietyofplanesandthroughallrangesofmotion.

The loop band is suitable for all levels offitnessfromthosejust lookingtogetbackinto shape to those individuals who arelookingtoadvancetheirfitnesstothenextlevel.Often in rehabilitationsettings, loopresistancebandsareusedtoperformbasicexercises to help achieve and regain fullfunction following injury. The variety instrengthlevelsprovidesoptionsforall.

The loop resistance bands aid in botheccentric and concentric contractions.Concentric contractions are when themuscle shortens. For example, in ourrowing exercise this would be happeningwhenpulling theband towardyourchest.Eccentric contractions occur when themuscle lengthens.Thistypeofcontractionwould be the slow and controlledmovementof straightening thearmsbacktothestartpositionfortheseatedrow.Byfocusing on both types of contraction,morestrengthcanbegainedthrougheachandeveryexercise.

ThiseBook,providedwithyourPanathleticResistanceBandSet,offersavarietyofexercises,including6-weektrainingguidesforbeginnersandadvancedgroups,withabonusBootyBoostProgramforthelegsandbutt.Therearedescriptionsandimagesforeachexercise.MakesuretofollowthedirectionsandtoreadourGeneralGuidelinesbeforestartinganyexercise.


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SpecificationsofthePanathleticResistanceBands

ThePanathleticbandsofferasmooth,irritant-freesurfacepreventinganyburningondirectband-to-skincontact.Thebandsmeasure2x12inchesandareextremelydurable.IncludedineachPanathleticResistanceBandpackageare4or5resistancebands,listedasfollowsaccordingtotheirresistancelevel.Onlythe5-bandsetincludestheXXHeavybandforextraintensiveexercise.

BandColorResistance

Level inLb inKg

Green Light 2-4lb 1-2kg

Blue Medium 6-8lb 3-4kg

Yellow Heavy 10-13lb 5-6kg

Red XHeavy 15-20lb 7-9kg

Black XXHeavy 25-30lb 11-14kg


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GeneralGuidelines

Itisrecommendedtowarmupbeforeyourfitnessbandworkout.Properlywarmingupthemusclesfirstcanpreventtheriskofinjury.Take5to10minutestorun(onthespot,ifthereisnotenoughspace),jumprope,orwalkatahighpace,orfirstcarryouttheexerciseswithoutthebands.

Alwaysputthebandflatonthearmorleg,sothatthepressureofthebandisdistributedequallyovertheskin.

Useayogaortrainingmatforexerciseswhichrequireyoutoliedown.

It is important to carry out both thefirst movement and the movementback to the start position (whichrelaxes thebandagain) ina controlledmanner. Doing so will make each andevery exercise that much moreeffective.

Werecommendfollowingoneoftheexerciseprogramsattheendofthisbook.However,ifyoupreferfollowingyourownroutine,wesuggest,especiallyforbeginners,tofirstdoasetof15repsoftheexercise,thenanother10reps,andfinally5reps,asyouwillgraduallyexhaustyourmuscles.

Takea30-secondbreakbetweensets.

Swapsidesandrepeatthesets.

Takealighterloopbandifyouarenotabletocarryout15repsduringthefirstset.If15repsareeasy,thenswitchtoaheavierband.Orextendthefirstsettoafull20,thesecondto15,andthethirdto10reps.

Advancedathletescancombinetheheaviestbandwithasecondbandtocreateevenmoreresistance.Thesecondbandisplacedunder,nextto,oroverthefirstband.

Alwaysincludeacool-downattheendofeachworkout.Staticstretchesfollowinganexercisesessioncanhelppreventmusclesoreness.

PartII:ExercisesfortheLowerBody

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1.LyingLegAbductionsYouwilltrain:theglutes.

1.Placethebandaroundtheankles.Liedownwithyourlegsalmostcompletelystretched.

2.Moveyourupperlegupwarduntilthebandattainsabouttwiceitsnormallength.Thenmovethelegbacktowardthestartpositionwithoutdroppingitentirely.


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2.InnerThighLegLiftsYouwilltrain:theinnerthighmuscles(adductors).

1.Takethefollowingposition:Liedownandbendyourupperlegsothatyourfootrestsflatonthemat.Thelowerlegisstretchedandpointswiththeinnersideupward.Placethebandunderthefootoftheupperlegandaroundtheshinofthelowerleg.

2.Liftthelowerlegstraightupwardandslowlybringitbackdownuntilit’sjustabovethemat.


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3.LyingLegRaisesYouwilltrain:thequadricepsandthehipflexors(iliopsoas).

1.Placethebandaroundtheankles,liedownonyourback,andstretchyourlegsoutinfront.

2.Keepingtheleftlegonthemat,lifttherightlegstraight(swapsideslater).Slowlylowertherightleguntilitisjustabovethemat.


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4.LegCurlsYouwilltrain:thehamstringsandthecalves(gastrocnemiusandsoleus).

1.Thisexerciseiscarriedoutfromastandingposition.Putthebandaroundyourankles.

2.Curlyourlegbackwardandupward.Makesurethatthethighoftheexercisinglegremainsparalleltothelegonwhichyoustand.Slowlylowerthelegbackdown,justtouchingthetoestotheground.


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5.SquatsYouwilltrain:theglutes,core,andquadriceps.

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourlowerthighs,justaboveyourknees,andpositionyourfeetwideenoughsothatthereistensionintheband.

2.Slowlysquatdownuntilyourthighsareparallelwiththeground.Makesureyourkneesdonottrackoveryourtoes.Inaslowandcontrolledmovement,pushbackupthroughyourheelstothestartposition.Youcanintensifythisexercisebysteppingonefoottothesidewhileloweringyourposition.Ifyouchoosetodothis,don’tforgettoswapsides.


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6.BridgesYouwilltrain:theglutesandtheouterthighmuscles(abductors).

1.Liefaceuponthegroundwithyourkneesbentandyourfeetflatontheground.Placethebandaroundyourthighs,justaboveyourknees.Positionyourfeetwideenoughsothatthereisslighttensionintheband.

2.Inaslowandcontrolledmovement,liftyourhipsupofftheground.Gentlypushyourthighsoutagainsttheresistanceoftheband.Holdfor3-5secondsandslowlylowerbackdowntothestartposition.


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7.MonsterWalkYouwilltrain:theglutesandtheouterthighmuscles(abductors).

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourlowershinsandpositionyourfeetapproximatelyhip-widthapart,withaslightbendinyourknees.

2.Walkonefootforwardandoutagainsttheresistanceoftheband.Walkyouroppositefootforwardandout.Continuealternatingsides.After10steps,repeatasimilarpatternwalkingbackwardstothestartposition.


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8.DonkeyKicksYouwilltrain:theglutes.

1.Thisexerciseiscarriedoutonallfours.Positionyourhandsonthegrounddirectlybelowyourshoulders,andyourkneesonthegrounddirectlybelowyourhips.Placethebandaroundyourthighs,justaboveyourknees.

2.Keepingyourkneebentat90degrees,kickonelegbackuntilyourthighisparallelwiththeground.Slowlylowerandreturntothestartposition.Repeatfortheoppositeside.


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9.KneeExtensionsYouwilltrain:thequadriceps.

1.Thisexerciseiscarriedoutfromasittingposition.Sitonachairorbench.Placethebandaroundtheleftankleandsecuretheotherpartofthebandonthelegofthechair(swapsideslater).

2.Slowlyextendtheleftlegstraightoutinfrontagainsttheresistanceoftheband.Donotlockthekneeatendrange.Slowlyreturntothestartposition.


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10.HighKneesYouwilltrain:theupperthighs(hipflexorsandiliopsoas).

1.Thisexerciseiscarriedoutfromastandingposition.Positionyourfeethip-widthapartandplacethebandaroundthearchofeachfoot.

2.Maintainastraightbackthroughouttheexercise.Bendtheleftkneeupinfront.Yourthighshouldcomeuphighenoughsothatitisparalleltotheground.Inaslowandcontrolledmovement,lowertheleg.Alternatesides.


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11.CurtsyLungesYouwilltrain:theglutes,theinnerthighmuscles(adductors),andtheouterthighmuscles(abductors).

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourlowerthighs,justabovetheknees.

2.Steptheleftlegbackandtotheright(swapsideslater).Lowerintoalungepositionbybendingbothknees.Bendthekneesuntilthefrontthighisparalleltotheground.Pushbackupthroughthefrontheeltothestartposition.


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12.SideLungesYouwilltrain:theglutes,theinnerthighmuscles(adductors),theouterthighmuscles(abductors),andthequadriceps.

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourankles.Positionyourfeethip-widthapartandyourhandsonyourhips.

2.Stepyourrightfootouttothesideandbendyourleftknee(swapsideslater).Keepyourrightlegstraight.Slowlyreturntothestartposition.


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13.ResistedPlantarflexionYouwilltrain:thecalfmuscles(gastrocnemiusandsoleus).

1.Thisexerciseiscarriedoutfromalong-sittingposition.Sitonthegroundwithyourleftkneebentandyourfootflatonthefloor.Yourrightlegisstretchedoutstraightinfront.Placethebandunderthetoesoftherightfoot(swapsideslater).Holdtheotherendofthebandwithbothhandsclosetoyourabdominals.

2.Slowlypointthetoesawayfromyourbody.Slowlyreturntothestartposition.


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14.ClamshellsYouwilltrain:theouterthighmuscles(abductors)andglutes.

1.Thisexerciseiscarriedoutfromaside-lyingposition.Placethebandaroundyourlowerthighs,justaboveyourknees.Lieonyoursidewithbothkneesbentto90degrees.

2.Donotrotatethetrunkwiththemovementofthisexercise.Inaslowandcontrolledmovement,liftyourkneeupasfarasyoucomfortablycan.Lowerthekneebacktothestartposition.

PartIII:ExercisesfortheUpperBody

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15.ArmAbductionsYouwilltrain:thedeltoidmuscles,thepectoralismajor,andtheupperbackmuscles(trapezius,infraspinatus,andteresmajorandminor).

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourwrists.Holdyourfistsinfrontofyourwaist.Bendyourarmsonlyslightly.

2.Spreadyourarmsuntilthebandhasreachedabouttwiceitsnormallength.Then,slowlymoveyourarmsbackuntilthereisonlyaslighttensionontheband.


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16.BicepsCurlsYouwilltrain:thebiceps.

1.Sitdownonanexercisebenchorontheedgeofachair.Placethebandaroundtheleftleg,justabovetheknee(swapsideslater).Lowerthisleginordertocreatespacefortheexercise.Takethebandinyourlefthand.

2.Curlyourexercisingarmuntilyourhandisclosetoyourchin.Movethearmbacktowardthekneeuntilthereisonlyaslighttensionontheband.


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17.TricepsExtensionsYouwilltrain:thetriceps.

1.Theexerciseiscarriedoutfromastandingposition.Placethebandaroundthelefthandandplacethishandonyourrightbreast(swapsideslater).Placeyourrighthandintheloop.

2.Stretchyourrightarmuntilyourhandisclosetoyourhip.Slowlymoveyourhandbacktowardthestartpositionuntilthereisonlyaslighttensionontheband.


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18.ArmAbductionsbehindtheBack Youwilltrain:thedeltoidmuscles,thetriceps,andtheupperbackmuscles(trapezius,infraspinatus,andteresmajorandminor).

1.Theexerciseiscarriedoutfromastandingposition.Putyourarmsbehindyourback.Placethebandaroundyourwristsandstraightenyourarms.

2.Spreadyourarmsuntilthebandreachesabouttwiceitsnormallength.Slowlymoveyourarmsbacktowardthestartpositionuntilthereisonlyaslighttensionontheband.


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19.OverheadPressYouwilltrain:thedeltoidmuscles,triceps,biceps,andtheupperbackmuscles(trapezius).

1.Thisexerciseiscarriedoutwhilestanding.Wrapyourlefthandinthebandandplacethishandjustaboveyourrightshoulder(swapsideslater).Wrapyourrighthandthroughthebandatthelowerend.

2.Slowlyraiseyourrighthandstraightupaboveyourhead.Slowlyloweryourarmbackdowntothestartposition.


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20.SeatedRowsYouwilltrain:thedeltoidmusclesandtheupperandmiddlebackmuscles(trapezius,teresmajor,rhomboids,andlatissimusdorsi).

1.Thisexerciseiscarriedoutfromalong-sittingposition.Sitwithyourlegsstretchedoutstraightinfront.Placethebandaroundbothfeetandholdtheotherendoftheloopwithbothhandspositionedshoulder-widthapart.Yourarmsshouldbeonlyslightlybenttostart.

2.Asyoupullthebandtowardyou,bendyourelbowsalongsideyourbody.Pinchyourshoulderbladesdownandin.Donotshrugyourshoulders.Inaslowandcontrolledmovement,returntothestartposition.


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21.ExternalRotationsYouwilltrain:thedeltoidmuscles,theupperbackmuscles(trapeziusandrhomboids),andtheposteriorshouldermuscles(supraspinatus,infraspinatus,andteresminor).

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourwrists.Bendyourelbowsto90degrees.

2.Keepingyourelbowsclosetoyourbody,spreadyourarms.Asyouspreadyourarms,pinchyourshoulderbladesdownandin.Slowlyreturntothestartposition.


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22.ShoulderExtensionsYouwilltrain:theshouldermuscles(posteriordeltoidmuscles),thebackmuscles(thelatissimusdorsi,theinfraspinatus,andtheteresmajor),andthetriceps.

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourwrists.Positionyourleftarmstraightinfrontatplexusheight,andyourrighthandbelowwithslighttensionintheband(swapsideslater).

2.Keepingyourarmsstraight,raiseyourleftarmandloweryourrightarmagainsttheresistanceoftheband.Inaslowandcontrolledmovement,returntothestartposition.


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23.ArmRaisesYouwilltrain:theanteriordeltoidmuscles,thepectoralismajor,andthebiceps.

1.Thisexerciseiscarriedoutfromastandingposition.Takethebandinyourhandsatbothends.Positionyourleftarmrelaxedbesideyourbody.Positionyourrightarmslightlyhigherthanyourleftarm,withsometensionintheband.

2.Straightenyourarmsandraiseyourrightarmstraightupinfront.Inaslowandcontrolledmovement,returntothestartposition.


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24.HorizontalAbductionsYouwilltrain:theposteriordeltoidmusclesandtheupperbackmuscles(trapezius,infraspinatus,andteresminor).

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourwrists.Holdbotharmsstraightinfrontatshoulderheight.

2.Slowlyspreadyourarmsuntilthebandreachesuptotwiceitsnormallength.Moveyourarmsbacktothestartposition.


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25.InternalRotationsYouwilltrain:thedeltoids,thepectoralismajor,andupperandmiddlebackmuscles(latissimusdorsi,subscapularis,andteresmajor).

1.Thisexerciseiscarriedoutfromastandingposition.Attachoneendoftheloopbandaroundadoorknoborhaveafriendholditsteadytoyourrightside.Holdtheotherpartoftheloopbandwithyourrighthand(swapsideslater).Keepingyourupperarmclosetothebody,bendyourelbowto90degrees.

2.Continuingtokeeptheupperarmclosetotherightsideofyourbody,slowlybringyourrighthandinwardtowardtheleftlowerribcage.Inaslowandcontrolledmovement,returntherightarmbacktothestartposition.


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26.ForwardPunchesYouwilltrain:theanteriorshouldermuscles(theserratusanteriormuscles)andthepectoralismuscles.

1.Thisexerciseiscarriedoutfromastandingposition.Bendyourelbows,andholdtheband,withslighttension,inbothhandsinfrontofyourchest.

2.Keepingtheoppositearmstationary,pushonearmstraightoutinfrontagainsttheresistanceoftheband(swapsideslater).Inaslowandcontrolledmovement,moveyourarmbacktothestartposition.


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27.PushUpsYouwilltrain:thepectoralismuscles,thedeltoidmuscles,andthetriceps.

1.Thisexerciseiscarriedoutfromaplankpositiononyourhandsandtoes.Placethebandaroundyourarms,justbelowyourelbows.Positionyourhandsslightlywiderthanshoulder-widthapart.Youhavetotesttherightdistancebetweenyourhandsbecausethebandmightrollupduringstep2ifyoudon’tgetitright.

2.Bendyourelbowsandloweryourchestandchintothefloor.Pushbackupthroughyourhands.


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28.LatPullDownsYouwilltrain:thelatissimusdorsimusclesandthetriceps.

1.Thisexerciseiscarriedoutfromastandingposition.Takethebandinyourhandsatbothends.Positionyourarmsstraightaboveyourheadwithslighttensionintheband.

2.Slowlybendoneelbowdownandouttotheside,spreadingyourarms,andbringthebanddowntoheadheight(swapsideslater).Inaslowandcontrolledmovement,moveyourarmbacktothestartposition.

PartIV:AdvancedExercisesfortheLowerBody

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29.SquatsandKickYouwilltrain:theglutes,core,andquadriceps.

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyourlowershinsandpositionyourfeetwideenoughsothatthereisslighttensionintheband.

2.Slowlysquatdownuntilyourthighsareparallelwiththeground.Makesureyourkneesdonottrackoveryourtoes.Inaslowandcontrolledmovement,pushbackupthroughyourheelstothestartposition.Atthesametime,kickyourrightlegoutandbackagainsttheresistanceoftheband(swapsideslater).Returntothestartposition.


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30.One-LeggedSquatswithKickYouwilltrain:theglutes,quadriceps,hamstrings,andtheouterthighmuscles(abductors).

1.Thisexerciseiscarriedoutfromastandingposition.Placethebandaroundyouranklesorlowershins.Stepyourrightfootback.

2.Liftyourrightfootofftheground.Extendyourarmsstraightoutinfrontforbalance.Slowlybendyourleftkneeandsquatdownuntilyourleftthighisparallelwiththeground.Asyoupushthroughyourleftheelbackuptostart,kicktherightlegstraightback.Returntothestartposition.


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31.One-LeggedBridgesYouwilltrain:theglutesandtheouterthighmuscles(abductors).

1.Liefaceuponthegroundwithyourkneesbentandyourfeetflatontheground.Placethebandaroundyourthighs,justaboveyourknees.Positionyourfeetwideenoughsothatthereisslighttensionintheband.

2.Inaslowandcontrolledmovement,liftyourhipsupofftheground.Gentlypushyourthighsoutagainsttheresistanceoftheband.Inaslowandcontrolledmovement,lifttheleftlegstraightup(swapsideslater).Slowlylowertheleftlegandlowerbackdowntothestartposition.


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32.PlankwithLegExtensionsYouwilltrain:theglutesandthecore.

1.Thisexerciseiscarriedoutfromaplankpositiononyourhandsandtoes.Placethebandaroundyourankles.Positionyourfeetwideenoughsothatthereisslighttensionintheband.

2.Keepingthehipsandtrunkstationary,liftyourrightlegstraightup(swapsideslater).Slowlyloweryourrightlegandreturntothestartposition.


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33.PlankwithSideStepsYouwilltrain:thecore,theglutes,andtheouterthighmuscles(abductors).

1.Thisexerciseiscarriedoutfromaplankpositiononyourforearmsandtoes.Placethebandaroundyourankles.Positionyourfeetwideenoughsothatthereisslighttensionintheband.

2.Keepingthehipsandtrunkstationary,steptheleftfootouttothesideagainsttheresistanceoftheband(swapsideslater).Movetheleftfootbacktothestart.

PartV:AdvancedExercisesfortheUpperBody

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34.PlankwithArmRaisesYouwilltrain:theanteriordeltoidmuscles,thepectoralismajor,thebiceps,andthecore.

1.Thisexerciseiscarriedoutfromaplankpositiononyourhandsandtoes.Placethebandaroundyourwrists.Positionyourarmswideenoughsothatthereisslighttensionintheband.

2.Keepingthehipsandtrunkstationary,raisetheleftarmstraightinfront(swapsideslater).Slowlylowerthearmbacktothestartposition.


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35.PushUpswithArmRaisesYouwilltrain:thepectoralismuscles,thedeltoidmuscles,thetriceps,thebiceps,andthecore.

1.Thisexerciseiscarriedoutfromaplankpositiononyourhandsandtoes.Placethebandaroundyourwrists.Positionyourhandsslightlywiderthanshoulder-widthapart.

2.Bendyourelbowsandloweryourchestandchintothefloor.Pushbackupthroughyourhands.Asyouarepushingbackup,liftonearmoffthegrounddiagonally.Returntothestartposition.


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36.FullRenegadeRowsYouwilltrain:thedeltoids,thebiceps,upperandmiddlebackmuscles(trapezius,latissimusdorsi,teresmajorandminor,andrhomboids),andthecore.

1.Thisexerciseiscarriedoutinaplankpositiononyourhandsandtoes.Placethebandunderyourrighthandandholdtheotherendoftheloopbandinyourlefthand(swapsideslater).

2.Slowlybendyourleftelbowstraightback.Inacontrolledmovement,returntheleftarmbacktothestartposition.


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37.ForwardBearCrawlYouwilltrain:thedeltoidmuscles,thepectoralismajor,thebiceps,andthecore.

1.Thisexerciseiscarriedoutonallfours.Placethebandaroundyourwrists.Positionyourwristswideenoughsothatthereisslighttensionintheband.Keepingyourkneesbent,liftthemslightlyofftheground.

2.Walkonehandforwardandtheoppositefootforward.Walktheoppositehandforwardwiththeoppositefoot.Continuealternatingsides.After10steps,repeatasimilarpatternwalkingbackwardstothestartposition.


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38.SidewaysBearCrawlYouwilltrain:thedeltoidmuscles,thepectoralismajor,thebiceps,thecore,andtheupperbackmuscles(trapezius,infraspinatus,andteresminor).

1.Thisexerciseiscarriedoutonallfours.Placethebandaroundyourwrists.Positionyourwristswideenoughsothatthereisslighttensionintheband.Keepingyourkneesbent,liftthemslightlyofftheground.

2.Walkyourrighthandandrightfoottotherightside.Walkthelefthandandtheleftfoottotherightside.After10steps,repeatasimilarpatternwalkingtotheleftsidebacktothestartposition.

PartVI:TrainingPrograms

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RefertoourGeneralGuidelinesbeforestartingtheexerciseprogramsinvolvingtheloopbands.A5-10minutewarm-upisrecommendedbeforebeginningyourworkout.Acooldownfollowingyourworkout,involvingstretchingofthemusclesused,isalsorecommended.

Inthetrainingprogramsbelowyouwillfindthenumberofrecommendedrepetitionsforeachexercise.Iftheexerciseinvolvesarightsideandaleftside,thencarryoutthisnumberofrepetitionsoneachside.

BeginnerTrainingProgramOur6-weekBeginnerTrainingProgramusingourPanathleticResistanceLoopBandswillsetyouupforsuccess,whetheryouarenewtoexerciseorarejustlookingtogetbackintoshape.Thefirst4weeksbreaktheprogramupintoarmandlegdaystokeepitsimpleandtoensurethemuscleshavetimetorecover.Afterthefirst4weeks,wemixitup.Newexercisestargetingsimilarmusclegroupsareadded,andarmandlegdaysarecombined.Eachworkouttakes20-30minutes.

Ifanexerciseistoodifficult,decreasetherepetitions,sets,and/orresistance.Ifanexerciseistooeasy,increasetherepetitions,sets,and/orresistance.Properformisessentialtoensuretheexercisesareeffectiveandtoavoidtheriskofinjury.Grabafriendorthrowonyourfavoritemusic,andlet’sgetmoving!

Week# Monday Tuesday Wednesday Thursday FridayWeek1

Squats(5):10repetitionsSidelunges(12):10repetitions LyingLegAbductions(1):10repetitions LyingLegRaises(3):

10repetitions LegCurls(4):10repetitionsRepeattwice.

REST

REST

BicepsCurls(16):10repetitionsTricepsExtensions(17):10repetitionsArmAbductions(15):10repetitions OverheadPress(19):10repetitionsSeatedRows(20):10repetitionsRepeattwice.

REST


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Squats(5):10repetitionsSideLunges(12):10repetitionsLegCurls(4):10repetitionsBridges(6):10repetitionsKneeExtensions(9):10repetitions Repeattwice.

REST

BicepsCurls(16):10repetitionsTricepsExtensions(17):10repetitionsHorizontalAbductions(24):10repetitions OverheadPress(19):10repetitions ExternalRotations(21):10repetitionsRepeattwice.

REST

Squats(5):10repetitionsSideLunges(12):10repetitionsLyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitionsLegCurls(4):10repetitionsRepeattwice.

Week3

BicepsCurls(16):10repetitions TricepsExtensions(17):10repetitionsArmAbductions(15):10repetitionsOverheadPress(19):10repetitions SeatedRows(20):10repetitionsRepeattwice.

REST

Squats(5):10repetitionsSideLunges(12):10repetitionsLegCurls(4):10repetitionsBridges(6):10repetitionsKneeExtensions(9):10repetitionsRepeattwice.

REST

BicepsCurls(16):10repetitionsTricepsExtensions(17):10repetitionsHorizontalAbductions(24):10repetitionsOverheadPress(19):10repetitionsExternalRotations(21):10repetitionsRepeattwice.


48


Squats(5):10repetitionsSideLunges(12):10repetitions LegCurls(4):10repetitionsBridges(6):10repetitionsLyingLegRaises(3):10repetitionsRepeatthreetimes.

REST

BicepsCurls(16):10repetitionsTricepsExtensions(17):10repetitions ArmAbductions(15):10repetitions LatPullDowns(28):10repetitionsSeatedRows(20):10repetitionsRepeatthreetimes.

REST

Squats(5):10repetitions

CurtsyLunges(11):10repetitionsLyingLegAbductions(1):10repetitionsDonkeyKicks(8):10repetitionsKneeExtensions(9):10repetitionsRepeatthreetimes.

Week5

MonsterWalk(7):10repetitionseachwaySideLunges(12):10repetitionsLegCurls(4):10repetitionsBicepsCurls(16):10repetitionsTricepsExtensions(17):10repetitionsHorizontalAbductions(24):10repetitionsRepeatthreetimes.

REST

Squats(5):10repetitionsBridges(6):10repetitionsLyingLegRaises(3):10repetitionsOverheadPress(19):10repetitions ExternalRotations(21):10repetitionsRepeatthreetimes.

REST

CurtsyLunges(11):10repetitionsLyingLegAbductions(1):10repetitionsDonkeyKicks(8):10repetitionsLatPullDowns(28):10repetitionsSeatedRows(20):10repetitionsRepeatthreetimes.


49


MonsterWalk(7):10repetitionseachway SideLunges(12):10repetitionsLegCurls(4):10repetitionsBicepsCurls(16):10repetitions TricepsExtensions(17):10repetitionsPushUps(27):10repetitionsRepeatthreetimes.

REST

Squats(5):10repetitionsBridges(6):10repetitionsLyingLegRaises(3):10repetitionsOverheadPress(19):10repetitions FullRenegadeRows(36):10repetitionsRepeatthreetimes.

REST

MonsterWalk(7):10repetitionseachwayLyingLegAbductions(1):10repetitionsDonkeyKicks(8):10repetitionsLatPullDowns(28):10repetitionsPushUps(27):10repetitions Repeatthreetimes.


50

AdvancedTrainingProgram

OurPanathleticResistanceBandswilltakeyourworkouttothenextlevelinourAdvanced4-weekTrainingProgram.Everyweekisdifferent.Foreveryworkoutwemixitup.

Wanttokickitupanotch?Add1minuteofcardio,suchasskippingorjumpingjacks,inbetweeneachround.


ForwardBearCrawl(37):10-15repetitionseachwaySquatsandKick(29):10repetitionseachlegPlankwithArmRaises(34):10repetitionseacharmPushUpwithArmRaises(35):10repetitionseacharmFullRenegadeRows(36):10repetitionseacharmRepeatthreetimes.

REST

SidewaysBearCrawl(38):10-15repetitionseachwayPlankwithLegExtensions(32):10-15repetitionseachlegOne-LeggedSquatswithKick(30):

10repetitionseachlegPlankwithSideSteps(33):10repetitionseachlegForwardPunches(26):10repetitionseacharmRepeatthreetimes.

REST

SquatsandKick(29):10repetitionseachlegPushUpswithArmRaises(35):10repetitionseacharm

FullRenegadeRows(36):10repetitionseacharmPlankwithSideSteps(33):10repetitionseachlegForwardBearCrawl(37):10-15repetitionseachwayRepeatthreetimes.


51


SidewaysBearCrawl(38):10-15repetitionseachwayPlankwithLegExtensions(32):10-15repetitionseachlegOne-LeggedSquatswithKick(30):10repetitionseachlegPlankwithSideSteps(33):

10repetitionseachlegForwardPunches(26):10repetitionseacharm Repeatthreetimes.

REST

ForwardBearCrawl(37):10-15repetitionseachwaySquatsandKick(29):10repetitionseachlegPlankwithArmRaises(34):10repetitionseacharmPushUpswithArmRaises(35):10repetitionseacharmFullRenegadeRows(36):

10repetitionseacharmRepeatthreetimes.

REST

ForwardBearCrawl(37):10-15repetitionseachwayOne-LeggedSquatswithKick(30):10repetitionseachlegPlankwithLegExtensions(32):10-15repetitionseachlegPushUpswithArmRaises(35):10repetitionseacharmSquatsandKick(29):10repetitionseachlegRepeatthreetimes.

Week3

SidewaysBearCrawl(38):10-15repetitionseachwayOne-LeggedSquatswithKick(30):10repetitionseachleg PlankwithArmRaises(34):10repetitionseacharmPushUpswithArmRaises(35):10repetitionseacharmFullRenegadeRows(36):10repetitionseacharmRepeatthreetimes.

REST

ForwardBearCrawl(37):10-15repetitionseachwayPlankwithLegExtensions(32):10-15repetitionseachlegSquatsandKick(29):10repetitionseachleg PlankwithSideSteps(33):10repetitionseachlegPlankwithArmRaises(34):10repetitionseacharmRepeatthreetimes.

REST

ForwardBearCrawl(37):10-15repetitionseachwayOne-LeggedSquatswithKick(30):10repetitionseachlegPlankwithArmRaises(34):10repetitionseacharmPushUpswithArmRaises(35):10repetitionseacharmFullRenegadeRows(36):10repetitionseacharmRepeatthreetimes.


52


SidewaysBearCrawl(38):10-15repetitionseachwayPlankwithLegExtensions(32):10-15repetitionseachlegSquatsandKick(29):10repetitionseachlegForwardBearCrawl(37):10-15repetitionseachwayPushUpswithArmRaises(35):10repetitionseacharmRepeatthreetimes.

REST

ForwardBearCrawl(37):10-15repetitionseachwayOne-LeggedSquatswithKick(30):10repetitionseachleg PlankwithArmRaises(34):10repetitionseacharmPushUpswithArmRaises(35):10repetitionseacharmFullRenegadeRows(36):10repetitionseacharmRepeatthreetimes.

REST

SidewaysBearCrawl(38):10-15repetitionseachwayForwardBearCrawl(37):10-15repetitionseachwayOne-LeggedSquatswithKick(30):10repetitionseachlegFullRenegadeRows(36):10repetitionseacharmPlankwithSideSteps(33):10repetitionseachlegRepeatthreetimes.


53

Bonus:BootyBoostProgramfortheLegsandButt

Our6-weekBootyBoostprogramforthelegsandbuttwillhelpkick-startyourlowerbodyworkoutroutineusingourPanathleticResistanceBands.Eachworkouttakesaquick20-30minutes.Strongglutesandlegswillmakeyoulookgreat!Buttheyarenotonlyaboutaesthetics.Strengtheningofthelowerextremitymusclesmaypreventinjuryandsupporttheknee,hip,andanklejoints.

Makesuretoinclude5-10minutesofcardioexercise,suchasjumpingropeorrunningonthespot,beforestartingeachworkouttowarmupthemusclesandavoidinjury.Eachworkoutshouldincludeabriefcooldownperiodconsistingofstaticstretchestoreducepost-workoutsoreness.Ifanexerciseistoodifficult,decreasetherepetitions,sets,and/orresistance.Ifanexerciseistooeasy,increasetherepetitions,sets,and/orresistance.However,alwaysmakesuretofollowproperform.Let’sgetstarted!


LyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitionsSquats(5):10repetitionsBridges(6):10repetitionsRepeattwice.

REST

REST

InnerThighLegLifts(2):10repetitionsLegCurls(4):10repetitionsDonkeyKicks(8):10repetitionsMonsterWalk(7):10repetitionsforwardandbackSideLunges(12):10repetitionsRepeattwice.

REST


54


LyingLegAbductions(1):10repetitionsLyingLegRaises(3):

10repetitionsSquats(5):10repetitionsBridges(6):10repetitionsCurtsyLunges(11):10repetitionsRepeattwice.

REST

InnerThighLegLifts(2):10repetitionsLegCurls(4):10repetitionsDonkeyKicks(8):10repetitionsMonsterWalk(7):10repetitionsforwardandbackSideLunges(12):10repetitionsRepeattwice.

REST

Squats(5):10repetitionsBridges(6):10repetitionsDonkeyKicks(8):10repetitionsLegCurls(4):10repetitions Repeattwice.

Week3

Squats(5):10repetitions

LyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitionsCurtsyLunges(11):10repetitionsMonsterWalk(7):10repetitionsforwardandbackRepeattwice.

REST

InnerThighLegLifts(2):10repetitionsLegCurls(4):10repetitions DonkeyKicks(8):10repetitionsSideLunges(12):10repetitionsRepeattwice.

REST

Squats(5):10repetitionsBridges(6):10repetitions DonkeyKicks(8):10repetitionsLegCurls(4):10repetitionsRepeattwice.


55


LyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitions SquatsandKick(29):10repetitions Bridges(6):10repetitionsRepeatthreetimes.

REST

InnerThighLegLifts(2):10repetitionsLegCurls(4):10repetitionsDonkeyKicks(8):10repetitions MonsterWalk(7):10repetitionsforwardandback SideLunges(12):10repetitionsRepeatthreetimes.

REST

LyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitionsSquatsandKick(29):10repetitionsOne-LeggedBridges(31):10repetitionseachleg Repeatthreetimes.

Week5

SquatsandKick(29):10repetitions LyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitionsCurtsyLunges(11):10repetitionsMonsterWalk(7):10repetitionsforwardandbackRepeatthreetimes.

REST

InnerThighLegLifts(2):10repetitionsLegCurls(4):10repetitionsDonkeyKicks(8):10repetitionsSideLunges(12):

10repetitionsRepeatthreetimes.

REST

SquatsandKick(29):10repetitionsOne-LeggedBridges(31):10repetitionseachlegDonkeyKicks(8):10repetitionsLegCurls(4):10repetitionsRepeatthreetimes.


56


LyingLegAbductions(1):10repetitionsLyingLegRaises(3):10repetitions One-LeggedSquatswithKick(30):

10repetitionseachlegOne-LeggedBridges(31):10repetitionseachlegCurtsyLunges(11):10repetitionsRepeatthreetimes.

REST

InnerThighLegLifts(2):10repetitionsLegCurls(4):10repetitionsDonkeyKicks(8):10repetitionsMonsterWalk(7):10repetitionsforwardandback SideLunges(12):10repetitionsRepeatthreetimes.

REST

One-LeggedSquatswithKick(30):10repetitionseachlegOne-LeggedBridges(31):10repetitionseachlegDonkeyKicks(8):10repetitionsLegCurls(4):10repetitionsRepeatthreetimes.

FinalWord

57

FinalWord

Ifyouhavecompletedoursuggestedtrainingprogramsabove,keepgoing!Yourfitnessjourneydoesn’tendhere.Ithasonlyjustbegun.

WiththediscoveryofourPanathleticResistanceLoopBands,thereareendlesspossibilitiesforworkoutcombinations.Createyourownplanfromour38exercises,orcontinuewithourtrainingprogramsvaryingresistance,repetitions,andsets.Findaroutineyouenjoy.Youwillbemoremotivatedtokeepitupandstayactive.Planyourworkouts.Setsmallandrealisticgoals.Wheredoyouwanttobe3monthsfromnow?Setyourgoalsandgetthere.Yougotthis!

Documents

Resistance Loop Band Workouts A Complete GuidePart V: Advanced Exercises for the Upper Body 41 34. Plank with Arm Raises 41 35. Push Ups with Arm Raises 42 36. Full Renegade Rows 43