Training volume may vary depending on group intensity, tempo, number of repetitions and number of rounds.
SHOULDER PRESS
CUT ON THE ROW
ROMANIAN DEADLIFT
SQUATTER
CHEST PRESS
5 REPS OF EACH X 5 ROUNDS – 30 SECS REST BETWEEN ROUNDS
Shoulder press – targets shoulder muscles
Yellow Loop Band – start with your feet hip-width apart, standing on the band. Place your arms in goal post position at the sides but slightly in front of your body, brace your core and press the band against the ceiling, then control the arms to return to goal post position.
Orange Grip Band – start in a split position with the band under one foot, strengthen the core and bring the handles to shoulder height with arms in goal post position. Cross your feet by pressing the handles toward the ceiling, then, with control, return them to the starting position of the goal post.
Bent over row – targets the back muscles
Orange Grip Band and Yellow Loop Band – stand on the band with feet hip-width apart, wrap the band around the hands to gain tension, fix your gaze on the floor in front of you while keeping your head up, neck and back aligned. Secure your body at about a 45-degree angle, hang at hip level, stick your butt back, and gently bend at the knee with your core engaged. Using your back and shoulder muscles, pull your elbows toward the ceiling, keeping your inner arms close to your body; release the band slowly and repeat.
Romanian Deadlift – targets the hamstrings
Yellow Loop Band – double the band and stand on it with your feet hip-width apart, holding the loops you made with the band on either side of your legs. To find tension, engage your core and move your hands lower on the band – the closer your hands are to your feet at the start of the movement, the more tension there will be. Hinge at the hips, stick your butt back and lift your tailbone, soften the knees a little and cross the feet to return to standing keeping the core pulled towards the spine. Squeeze your glutes at the top, being careful not to overextend your back.
Orange Grip Band – pass your hands through the handles gripping the band on either side – the closer your hands are to your feet at the start of the movement, the more tension there will be. Hinge at the hips, stick your butt back and lift your tailbone, soften the knees a little and cross the feet to return to standing keeping the core pulled towards the spine. Squeeze your glutes at the top, being careful not to overextend your back.
Crouch – Targets the quads, glutes, hamstrings, calves and core
Yellow Curly Band – Stand on the band with your feet shoulder-width apart, toes pointed forward. Grasp the top of the band with an overhand grip, hang your hips back and bend your knees until you can pull the band over your head to rest on your traps – the fleshy part at the top of your back. Come back to standing. Grasp the band at the sides of your body when you start; With your core engaged, hang your hips and bend your knees to bring your butt and thighs parallel to the floor, being careful not to let your knees move forward in relation to your toes. Push your heels back as you rise, squeezing your glutes and neutralizing your hip position at the top.
Orange Grip Band – Stand on the band with your feet shoulder-width apart, toes pointed forward. With a handle in each hand, bring them up to the backs of your shoulders. With your core engaged, hang at the hips and bend your knees to bring your butt and thighs parallel to the floor, being careful not to let your knees move forward in relation to your toes. Push your heels back as you rise, squeezing your glutes and neutralizing your hip position at the top.
Chest press – targets the chest
Orange Grip Band and Yellow Loop Band – Standing with your feet shoulder-width apart or in a split position with your core engaged, double the band or, if using a loop one, run your hands through the handles, working grabbing the tape. To create tension – place it around your back, bringing your shoulders down. Grasp the band at the sides of your body with your palms facing inward and pull it away from you. Start with your hands at the sides of your chest, then push the band back and control it toward the body. Alternatively, you can perform this pose on a carpet by pushing the strips towards the ceiling.
Blog by Elaine Butler – Nutrition Advisor and Personal Trainer
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