Pull Endurance 3 is a 20-minute pyramid set using resistance bands. To perform a pyramid session we start with doing 1 rep of each exercise, then increase by 1 rep on each until you reach the top of the pyramid, then reduce by 1 rep of each exercise until you get back to 1 rep, this is 1 “pyramid”. The top of the pyramid depends on the level selected For this session we'll be going through 2 sets of 2 pyramids to make a total of 4 pyramids.
Between each pyramid take between 1 and 2 minutes rest depending on how much you need. For the resistance band make sure you choose a lighter resistance. If you can't make the reps then the band is too heavy. If you feel like you could do more than 3 extra reps with this weight then it's too light. Another way to adjust the band’s strength is to bring your hands closer to the anchor point (or together if 2 handed exercises) to make it harder or further away to make it easier.
First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.
You should position yourself facing toward the anchor point and with your hand straight up at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
First, pull your shoulder back then bend your elbow and pull it back keeping it elevated at shoulder height whilst the hand remain pointing forward. Then return the arm back to it’s original position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back and focus on pulling the elbow back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
First, grab one end of a band in one hand, wrap it around something that won’t move or break and grab the other end in the other hand. Be sure to attach it at about your chest height.
You should position yourself facing the anchor point. Also make sure you are far enough away that there is no slack with your arms out straight pointing at the anchor point and your palms facing up.
This is the starting position.
From here curl your hands towards you, by bending at the elbows until the arms are fully flexed or as far as you can. After this, slowly return the arms back down to the starting position. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Resistance Band Bicep Curl Tips:
Focus on only allowing your forearms to move.
Keep the rep timing slow and control the band throughout the set - don't let the band return quickly.
First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.
You should position yourself facing toward the anchor point and with your hand straight up at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
First, pull your shoulder back then bend your elbow and pull it into the side of your body whilst the hand remains pointing forward. Then return the arm back to it’s original position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back and focus on pulling the elbow back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.
This is the Band Around the World
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself facing toward the anchor point and grab the band in one hand with a straight arm in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
Keeping the arm straight through the whole movement first, pull the band down to your side. Next, Raise the arm up, out to the side and above your head. From here, lower it down back to the starting position. After this, do the same movement but in reverse. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the shoulder muscles to move the weight - do not lean forward and use momentum to swing the weight back.