UMD Club Running-Resistance Bands Workout

A recommended set x rep progression is below. This set x rep progression can be completed multiple times, progressing by increasing starting resistance band weight. Multiple bands can be combined to find the appropriate resistance. Weeks 1-3: 2-3 sets x 10 reps Weeks 4-6: 3 sets x 12 reps -increase band weight 1 step Weeks 7-8: 3 sets x 10 reps -increase band weight another step Week 9-10: 3 sets x 8-10 reps -increase band weight another step

1
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1. Loop a Mini Band just above your knees. Stand tall with your feet shoulder-width apart and pointing straight ahead with your arms at your sides. 2. Keeping tension on the band at all times, squat...
2
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Loop the resistance band around the bottom of the feet. To shorten the slack (increase resistance) make a loop in the middle of the band and wrap it around your feet.
3
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Stand over the band with your right foot, hands holding the bands at shoulder height. Start by lifting the left knee up to 90 degrees. From this starting position, take a long step back with the left ...
4
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Stand over the band with feet hip width apart. Starting position is with the hands at shoulder height with the band aligned along the back of the arms. Press straight up to the ceiling until the elbow...
5
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Loop the band around a pole or sturdy object. Stand far enough away that there is no slack on the band in you starting position. Stand with the feet shoulder width apart, knee and hips slightly bent, ...
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Created By Jessica Hunter

Exercise Physiologist, Fitness Instructor, Personal Trainer, Sports Conditioning Pro

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.