Reps
Description
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
Resistance 3 is a 20-minute Sets and Reps session using Resistance Bands. Through the session will be going through 5 different exercises performing 2 sets of 10 on each to build up muscular strength. Between each set have 1-2 minutes rest and move on to the next set. Once you’ve performed all sets of an exercise move on to the next exercise.
For the resistance band make sure you choose a resistance that is appropriate for 10 reps. If you can't make 10 reps then the band is too heavy. If you feel like you could do more than 12 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.
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
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 chest height.
You should position yourself facing away from the anchor point. Also make sure you are far enough away that there is no slack when your hands are at shoulder height and your elbows are slightly behind you pointing backwards.
This is the starting position.
From here extend your hands forward, by extending at the elbows until the arms are fully extended or as far as you can. After this, slowly return the arms back 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.
Tips
If you're using a round resistance band then using a back of a chair may be better to prevent it from moving up
If you struggle to keep in the position do the single arm variation
First, grab your band in both hand slightly wider than shoulder width apart and raised so they are shoulder height and in front of you. Make sure you that there is no slack in this position.
This is the starting position.
From here pull your hands apart until they are at your sides but elevated throughout. Then return the starting 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 can’t pull the band fully apart then you may need to play around with holding the band wider to get an effective workout.
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:
As you pull the band apart, make sure to exhale. This will keep your spine in a neutral position and prevent you from compensating by hyperextending as you perform the repetitions.
Focus on pushing the hands apart once the band is completely pulled apart at chest height to improve the exercise even more. This will aid in engaging the serratus anterior, a tiny muscle located just beneath your armpit.
As you pull the band apart, watch out for the head protruding forward.
You can target more of the upper back if you keep your elbows slightly bent.
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 perpendicular from the anchor point and grab the band in the hand closest to the anchor. Bring your elbow in a bent position tucked up to your side and your hand at shoulder height also to the side. Make sure you are far enough away that there is no slack in this position.
This is the starting position.
From here press the band up and above your head or as far as you can, keeping the elbow out to the side through the movement. After this, slowly return the arm back to the starting 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
Don't worry about keeping your shoulders pushed back and down as you reach your highest point.
At the peak of the movement, let the elbows spin and point outward; however, at the bottom, tuck them tightly against the rib cage.
Keep the movement from gaining momentum.
Imagine trying to gaze out a window from the top; your biceps and ears should be in line.
Consider experimenting with a wider grasp or shorter range if the movement is causing you any shoulder pain.
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, securely attach a band to something that won’t move or break. Be sure to attach it at shoulder height.
You should position yourself facing the anchor point. Bend forward by hinging at your hips. Also make sure you are far enough away that there is no slack when your elbows are tucked in at your side and your hands pointing towards the floor and your palms facing inwards.
This is the starting position.
From here extend your hand behind you, by extending at the elbow until the arm is fully extended or as far as you can. After this, slowly return the arm back down to the starting 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.
Exercise Tips
Focus on moving the weight with your triceps, keeping control of the weight as you slowly return back to the starting position.
Keep your body as still as possible, moving only your forearms.