I love lifting heavy weights and dumbbells and barbells are definitely my preferred training equipment, but I do love to vary it up by throwing band workouts in as well. Bands challenge the body in a slightly different way and can be an easy addition to your home gym or your gym bag if you are working out in a gym. Complete 8-12 reps of each exercise for 2-4 sets depending on your energy level and the time you have available.
Banded Squat
Placing the band around your legs just above your knees start by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Banded Chest Press
Anchor the band around something secure at chest height. This exercise can be performed from a standing or kneeling position depending on what you have access to. Once the band is securely anchored, step inside the band and bring it to your chest height. Keeping your elbows slightly tucked in position the band in front of your chest and push it away from you by extending at the elbows. At the end of the movement bend through the elbows to return to the start position.
Banded Good Mornings
Begin by standing tall with both feet positioned on the band and it over your head along your traps held with your hands. Make sure there is a slight bend in your knees. Begin the movement by tipping your chest towards the floor and leaning forward while you drive your hips out behind you (you should be sticking your butt out). Keep your core active and your spine neutral as you work through your range of motion. Avoid rounding in the upper or lower back. Your hamstrings will control your range of motion so if you have tight hamstrings you won’t be able to go as far. Lean forward as far as you can while maintaining your form. If your form starts to fail, just before that is your end range of motion. At the bottom engage through the back and glutes to stand back up to your starting position.
Banded Straight Arm Pulldowns
Begin by anchoring the band securely above your head either looped over something sturdy, or threaded through itself. Take one side of the band in one hand and the other side of the band in the other hand stepping back from your anchor point and hinge forward at your hips so that your arms are straight and you are slightly bent over. From this position pull the band straight down towards your hips keeping your arms straight with a slight bend at the elbow. Return to the start position in a slow and controlled manner.
Banded Bicep Curl
Position the band under your feet securely by standing on it. Take the band in each hand and engage your core before you start the movement. Bending at the elbow curl the band up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Banded Tricep Pushdown
Begin by anchoring the band securely over your head (the top of a squat rack or the top of a door frame works great for this). Take the band in both hands and tuck the elbows to the side. Extending at the elbow while they stay at your side push the band down toward the floor. Return to the start position in a controlled manner.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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