important copyright & legal noticerobertsontrainingsystems.com/downloads/expressband.pdf ·...

©Copyright 2012 – Resistancebandtraining.com

IMPORTANT COPYRIGHT & LEGAL NOTICE:

You Do NOT Have the Right to Reprint, Resell, Auction or Re-distribute the Express Band Workout Library! You May NOT give away, sell, share, or circulate the EXPRESS Band Workout Library E-Book or any of its content in any form! The copy of EXPRESS Band Workout Library you have purchased is for your own personal use. The e-book is fully printable and one printed copy may be made for your own personal use. You are also welcome to copy the e-book to a CD-Rom, Zip disc or other storage media for backup for your own personal use. If you have received a copy of the EXPRESS Band Workout Library without purchasing it for the retail price from www.resistancebandtraining.com including then you have an illegal, pirated copy in violation of international copyright law. Visit www.resistancebandtraining.com to purchase and register for your own personal copy. All e-books are coded and traceable to the original purchaser to prosecute fraud. Registration entitles the purchaser to all future e-book updates, all bonus report updates, and lifetime subscription to the monthly newsletter. Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. Under Copyright law, "Literary Work" includes “computer program", "software", and all related materials sold online, including electronic books (e-books), and adobe acrobat PDF files. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for infringement begin at $250,000 and may also result in up to five years in prison. Please help stop Internet crime by reporting illegal activity to: [email protected]

http://www.resistancebandtraining/


For more information on Resistance Band Training Contact: Dave Schmitz, PT, CSCS, PES, IYCA [email protected]

Disclaimer

This manual is intended to teach athletes, coaches, trainers, and fitness or

performance experts how to implement, set-up and enhance functional performance

using resistance bands.

The author of this manual is not liable or responsible, in whole or in part, to any

person or entity for any injury, damage, or loss of any sort caused or alleged to be

caused directly or indirectly by the use, practice, teaching or other dissemination of

any technique, information, or ideas presented in this manual.

The information in the manual is presented for educational purposes only.

Consult your physician before starting any exercise program

mailto:[email protected]


Resistance Band Training...The Perfect

Solution to creating a high performance

body

It has become a well known fact that interval strength training is the most effective and

efficient ways to train regardless of your fitness or performance goals.

That said lets hit the gym….

Unfortunately for many baby boomers “hitting the gym” is not possible when evaluating

the time demands placed on what has become a very fast paced time crunched

professional and personal society.

As a result a simple home band gym that allows you to perform 1000’s of resistance

band training exercises could be more than enough to redevelop a high performance

body that looks feels and performs the way you want it to.

Here are a few facts that will assist in understanding why Resistance Band Training

may be exactly what you are looking for to take your home workouts to a totally new

level of results.

FACT #1

Muscles are dumb. They don’t know the difference between a dumbbell, a barbell, a

kettlebell or a resistance band. They are adaptors not just contractors. Muscles will

adapt and get lean, strong and sculpted regardless the training tool. The real key is

intensity and with band’s unique ascending resistance they allow you to literally change

resistance on the fly so you are always maxing out your training effort.

FACT #2

The most used excuse for lack of training is “no time” especially when you have to drive

to the gym. Who needs a Gym?? Resistance bands accommodate to any one while

allowing you to train Anywhere, Anytime, and at Any Intensity. So you choose.

https://rbt.infusionsoft.com/app/storeFront/showProductDetail?productId=152


FACT #3

Resistance bands are the only tool that allows you to train and create resistance from

any possible angle or force vector. As a result you can sculpt your muscles, build “real

world” strength and train athleticism far more effectively using elastic resistance versus

only training with a dead weight.

FACT #4

Hate to change the weight??... Me too!

The key to a great metabolic, fat burning workout is making sure you keep recovery the

same, especially when fatigue continues to build. Having to change weight or training

tools can make transitioning and keeping a consistent recovery difficult; not to mention it

breaks up your workout momentum.

To change resistance with bands all it requires is stepping back or stepping forward.

Also all the workouts in the EXPRESS Band Workout Library are specifically designed

to make transitions seamless.

FACT #5

No place to attach bands?? If you have a door you have an attachment site for

resistance band training. Using a band utility strap, you can attach onto a door or any

stable structure. However if that doesn’t work, you still have tons of attachment free

exercise options to choose from.

https://rbt.infusionsoft.com/app/storeFront/showProductDetail?productId=44


Get Leaner, Stronger and More

Athletic in 10 Minutes or Less

Welcome to the EXPRESS Band Workout Library

Any Body….Any Where….. Any Time….

At Any Intensity

The EXPRESS Band Workout Library is designed to be a quick at a glance

reference guide for coaches, fitness professionals and fitness enthusiast who

want to create band only workouts using the Resistance Band Training approach.

Once the exercises in the library are studied and mastered, The EXPRESS Band

Workout Library will become YOUR “go to” resource for instant high energy band

workouts regardless of location, time or training population.

All you need to perform the EXPRESS Band Workouts is a pair of bands and your

body. Now if you want a few more luxuries…. A pair of training handles, a Band Utility

Strap and a Link Strap would definitely add to the overall training experience.

https://rbt.infusionsoft.com/app/storeFront/showCategoryPage?categoryId=16

https://rbt.infusionsoft.com/app/storeFront/showCategoryPage?categoryId=16


Here is how to use the EXPRESS Band Workout

Manual

Each of the mini workouts are intended to be performed as individual workouts that will

last a minimum of 4 minutes, but can go longer depending on which interval sequence

you apply.

Here are a few suggestions on how to master the exercises and begin to design

incredible band workouts:

1. Attempt one warm up set using a 30 second work with a 30 second recovery and

transition for each exercise before getting more aggressive with a shorter recovery

interval sequence like a 20-10 or 40-20 Tabatas.

2. Make sure you study the pictures and attempt each exercise using a light resistance

band initially to safely teach yourself.

3. Add in one new 4 minute band workout during each of your normal weekly workouts until you have attempted at least 4 different workouts. Repeat this for at least 2 weeks until you have fully mastered each of those 4 workouts. 4. Place those 4 workouts into a full 20 to 30 minute “band only” workout that you

perform at least one time per week in place of your traditional strength workout. Do this

for 2 more additional weeks

5. Now add this workout into your normal weekly workout routine.

6. Repeat this same 4 week sequence with 4 more workouts from the EXPRESS Band

Workout Library. At the end of this 4 week cycle you will not have 2 complete 20 to 30

minute interval strength workouts using only bands.

My hope is that the EXPRESS Band Workout Library will not only challenge you

physically but it will force you to think through how to effectively train with resistance

bands. It is a proven fact that once individuals have trained consistently with bands for

at least 4 weeks, they will see a noticeable difference in their overall strength, agility,

timing and flexibility.


Single Band

Workouts

“Crank up a Life Changing Workout with one single band”


Workout 1 - Right and Left Single Arm Push

Workout 2 – Right and Left Single Arm Pull

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________


Workout 3 - Right and Left Single Arm Rotational Push

Workout 4 - Right and Left Single Arm Rotational Pull

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________

______________________________________________________________________________________________


Workout 5 - High Pull and Front Squat

Workout 6 - High Pull and Push Press

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________


Workout 7 - Front Squat and Push Press

Workout 8 - Over Head Squat and Squat Jumps

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________


Workout 9 - Overhead Squat and Incline Push up

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

_______________________________________________________________________________________________


Workout 10 - High Pull and Lateral Step Press

Workout 11 - Alternating Horizontal Push and Alternating

Speed Rowing

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________


Workout 12 - Right and Left Assisted Pistol Squats

Alternating Bulgarian Squat

Workout 13 - Right and Left Elevated Single Leg Squat

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________

____________________________________


Workout 14 - Right and Left Lawnmowers

Workout 15 - Right and Left Hose Pulls

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________

_____________________________________


Workout 16 - Right and Left Single Leg Bench Squat or

Single leg Squat

Workout 17 - Assisted Pull-up and Resisted Push Up

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

___________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

___________________________________________________________


Workout 18 - Front Squat and Overhead Lateral Walk

Front Squat – Alternating Single Arm Press

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

___________________________________________________


Workout 19 - Hammer Curl and Overhead Tricep Press

Workout 20 - Jerk Press and Alternating Bent-over Row

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________


Workout 21 - Straight Leg Dead-lift and Bilateral Bent-over

Row

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________


Multi-Band

Workouts

“Double Your Bands – Double Your Effort – Double Your Results”


Workout 1 – Right and Left Forward Lunge

(Linked Up Band Hip Attachment)

Workout 2 - Alternating Lateral Lunge with Lateral Reach

(Linked Band Hip Attachment)

____________________________________________

____________________________________________

____________________________________________

____________________________________________

____________________________________________

____________________________________________

____________________________________________

____________________________________________

________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

______


Workout 3 - Alternating Push and Pull

(2 Bands – 2 Handles)

Workout 4 - Alternating Reciprocal Push and Pull


Attached Separate)

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________


Workout 5 - Bilateral Push and Pull

(2 Bands - 2 Handles)

Workout 6 - Bilateral Hip Pull

(Linked Band with Hip Attachment and 2 Bands - 2 Handles)

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________


Workout 7 - Right and Left Rotational Hip Pull

(Double Linked Hip Attachment and a Single handled band)

Workout 8 - Hip Squat and Power Long Jump

(Double Linked Hip Attachment)

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________


Workout 9 - Hop Matrix and Right Side than Left side


Workout 10 - Horizontal Curl and Overhead Tricep


_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

Frontal

Hop

Sagital

Hop

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________


Workout 11 - Mountain Climber and Get ups

(Half Harness Attachment)

Workout 12 - Split Jumps and Backwards Towing


_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________


Workout 13 - Alternating Step Curl and Tricep Step Back

Press (2 Bands – 2 Handles)

Make sure alternate feet on step back

Avoid excessive hyperextension through the lumbar spine (Low Back Region)

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________


Workout 14- Alternating Assist and Resist Lateral Lunge

(Double Linked with Hip Attachment)

(Note line of Pull on the Band)

Workout 15 - Alternating Assist and Resist Lateral Lunge

Rotational Reach

(Note line of Pull on Band)

Assisted Lateral Lunge Rotation Resisted Lateral Lunge Rotation

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

Assisted Lateral Lunge

Resisted Lateral Lunge


Workout 16 - Alternating Resisted Forward Lunge


Workout 17 - Mountain Climber and Assisted Push Up

(Half Harness Attachment)

Introducing

reach

increases

gluteal

activation

Squeezing

hips

increases

trunk

activation

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________


Workout 18 - Right and Left Rhythmical Reach


Workout 19 - Alternating Split Jump and Alternating Resisted

Forward Lunge


________________________________________________

________________________________________________

________________________________________________

________________________________________________

________________________________________________

________________________________________________

________________________________________________

________________________________________________

____

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

___________________________________________

_


Workout 20 - Right and Left Lateral Hops


Note line of pull on band

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________


Workout 21 - Stationary Run Strength matrix

Double Linked Hip Attachment

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

Choose any single Free band upper torso

strengthening exercise to do in between running

sets. (Examples below) Should not have to

remove band from hip while training with free

single band


Core

Workouts “Stop the Sit—ups and Crunches”


Workout 1 - 3 Way Pillar Isometric

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________________________________________________________________________________

____________________


Workout 2 - Walking Plank

Small Steps using a reciprocal pattern

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

_________________________________________________________________________________________

________________________________


Workout 3 - Walking Plank and Alternating T-Stabilization

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

______________________________________________________________________________________________


Workout 4 - Push up plus and Mountain Climber

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________


Workout 5 - Alternating Rotational Oscillations

Small Band Suggested

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

Movement of hands

should be very small

amplitude and as fast as

possible while keeping

hips and pelvis very

stable. Press feet firmly

into the ground to take

advantage of ground

reaction forces


Workout 6 - Overhead Lockouts and Lateral Step and Push

Smaller band recommended

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________


Workout 7 - Overhead Marching and Step Backs

Smaller Band recommended

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________


Workout 8 - Step Back Matrix

Smaller Band recommended

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

Posterior

Step

Drop Step

Start


Bonus

Cardio

Workouts “Time to get off the treadmill and learn to deal with the ground”


All Cardio Set ups Use the double linked hip attachment

Workout 1 – Stationary Power Skip and Easy Stationary

Trot

Workout 2 - Stationary Run and Power March

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

__________________________________________

______________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________


Workout 3 - Back Pedal and Stationary Power Skip

Workout 4 – Right and Left Shuffle

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

__________________________________________________________________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________


Workout 5 - Right and Left Turn and Go

Workout 6 – Stationary High Knee Run and Crab Mountain Climber

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________________________________________________________________________________________________

________


Workout 7 - Right and Left Drop Step Shuffle

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________________

________________________________


Workout 8 - Run Matrix and Trot

The Run Matrix – Trot is designed to train all running motions but allow for a

recovery phase (the trot) in between each run. This decreases workload and allows

for easier instruction while allowing clients to acclimate to the band. Suggested

sequence would be Backpedal – Shuffle – Stationary Run – Turn and Go

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________

Backpedal

Turn and Go Stationary Run

Shuffle


9 - Cardio matrix

Cardio matrix incorporates no trot between runs. Sequence your running directions

as: Back Pedal – Shuffle Right – Shuffle Left – Stationary High Knees - Turn and

Go Right – Turn and Go Left – Backpedal

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________

Shuffle Backpedal

Stationary Run Turn and Go


10 - Quick Step Matrix with Trot

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________

Quickstep

Side to Side

Crossover


Workout 11 - Right or Left Shuffle and Lateral Lunge

Workout 12 – Right or Left Turn and Go and Lateral Lunge

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________


Workout 13 - Stationary Run and Alternating Reach

14 - Stationary Run and Assisted Lunge

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

___________________________________________________________________________________________

____________________________


Got 10 Minutes??

I have Got a workout for YOU!!

The “10 - 5 Super Set Workout”

Yes it is possible to get into great shape in 10 minutes and the Resistance Band

Super Set workouts can get it done on your terms.

The 10-5 Super Set Workouts will be performed using a band or bands while

implementing a continuous 10 minute interval

Using these specifically designed high intensity band training workouts, clients have

been able to cut serious body fat, develop outstanding total body power and

elevate their metabolic output while regaining lost flexibility.

All together this means… People were able to recapture some of that athleticism they

had when they were in their 20’s.

After numerous times being asked “Dave what can I do for a workout while I am…. On

Vacation, Traveling for business, At home this weekend or At the Park??….. we created

The 10-5 Super Set Workouts. These workouts are designed to be performed

anywhere, anytime at various intensities by anybody.

All you need is your body, a pair of bands and a 10 Minute countdown timer. Handles

and Band Utility Strap may also be helpful to have but not necessary.

You can train for absolute strength by increasing the band tension, stretch or size while keeping reps between 4 to 6 reps per set.

You can train for power endurance by training rep speed versus force. Again rep volume will be determined by size of the band however the focus should stay on keeping the speed of each rep fast, especially during the concentric phase. Reps/set will remain 4 to 6 to avoid losing velocity with recovery time at 1 to 2 or 1 to 1 work to rest ratio.


You can also train pure metabolic “Fat Burning” circuits where high volume and relatively moderate resistance is used so you can crank out 10-15 reps on each set. If you choose to increase work density by increasing band size, reps will obviously decrease as well.

Density training is another option. With this scenario, you increase work volume on each subsequent round. The easiest way to do this is add 2 reps on each subsequent round.

Lastly you can implement the contrast method by going with high reps low resistance or low reps with high resistance. This will shake things up and allow individuals to create strength specific workouts for problem areas.

*** Please Read ***

These workouts are designed for individuals who have become proficient with

Resistance Band Training and have mastered many of the EXPRESS Band workouts.

This means they have become acclimated to band size and strength as well as

conditioning their body to handle elevated workloads. Conditioning your body to

resistance band training means you have mastered the movements and have the

stability and strength to advance into more challenging workouts

Implementing the 10 - 5 Super Set Workouts

Each of these workouts will provide the individuals with a total body strength workout

along with a metabolic and cardio challenge.

Options for getting Started

1. Perform 1- 10 minute Super Set workout in conjunction with you present workout.

2. Perform only the 10-5 Super Set Workouts by choosing 2 and giving yourself a 3 minute rest in between workouts. This will provide you an aggressive 23 minute workout.


3. If time is an issue, you can perform 1-10 minute workout but make sure you do a brief 2 minute warm-up using general total body weight movements.

Getting started with the RBT 10-5 Super Set

workouts??

1. Pick which workout you want to do.

2. Set up the bands to match the workouts.

(Each super set workout only uses 1 specific band set up so there is no need to alter set

ups once workout has begun)

3. Determine what your designated reps will be based on your goals and band

resistance

4. Turn on the your countdown timer

5. Rock it

Post Workout Homework

Make sure you record the following information upon completion of the workout.

1. Reps performed (Determines your workout goal)

2. Document the number of rounds performed including half rounds

3. Document size of band used

4. Document distance of stretch which is determined by a mark on the floor or by

stepping it off.

Next time you choose that specific 10-5 Super Set workout you want to beat your

previous effort by increasing your reps, rounds completed or performing similar reps

with greater band tension.

If you choose to do a back to back Super Set workouts make sure you document

accordingly.


Super Set Workouts

Workout 1 - Single Band Circuit

High Pull

Straight Leg

Dead-lift

Overhead Press

Front Squat


Workout 2 - Attached Upper Torso Circuit

Chest Press (2

Bands)

Overhead Tricep

Press

Staggered Bicep

Curl

Squat Pull

Bent Over Press


Workout 3 - Advanced Single Band Circuit

Front Raises

Dead Lift

Squat Jumps

Band Jacks


Workout 4 - Lower Torso Circuit

Hip Squat

Lateral Lunge Left

Split Jump

Alternating

Forward

Lunge

Lateral Lunge

Right


Workout 5 - Metabolic Circuit

Back Pedal

Run

Forward Lunge

(Hand attachment)

Squat Pull (1 Band)

Chest Press (1 band)

Stationary High Knee


Other Ways to Advance Your Resistance Band

Training Knowledge

Resistance Band Certification

Become a Certified Resistance Band Training Specialist by completing our Exclusive

online Resistance Band Certification Home Study Course

Learn More HERE

RBT Live Video Newsletter

Join Dave each week by subscribing to RBT Live. Learn cutting edge resistance band

training tips, techniques and workouts for FREE every week.

Learn how to subcribe for Free HERE

http://www.resistancebandcertification.com/

http://resistancebandtraining.com/rbt-live/

http://www.resistancebandcertification.com

http://resistancebandtraining.com/rbt-live/


Free 9 Session Resistance Band Training Mini-Course

Get a copy of Dave’s Free 9 Session Mini-Course and learn the

power behind resistance band training directly from “The Band

Man®”

Pick up your FREE Copy HERE

http://resistancebandtraining.com/mini-course/


Journey to becoming “The Band Man®”

Dave’s resistance band journey is truly one that began and continues to

be driven by his commitment and passion to “finding a way” to help

others functionally get better.

Getting Back in the Game

Dave began his journey with band training as a Physical Therapist

where he was presented with an opportunity each day to assist

patients who struggled to move effectively due to injury, surgery

or pain. Based on his knowledge of functional movement, Dave discovered how

bands, used as an assistive tool, could quickly retain movement skills by improving joint

mobility, core stability and muscle integration. Once complete range of motion, full

weight bearing and the elimination of pain was achieved, the band now became a

functional strength training tool that empowered patients to rehabilitate themselves and

“get back in game”.

Taking Your Game to a New Level

Being an athlete at heart and having a passion for performance it became a natural fit

for Dave to begin training athletes using resistance bands. All that was required was to

take the drills and exercises that worked well in the clinic and supersize them up to

challenge a far more gifted moving population of athletes. As athletes began to

experience what it felt to get faster, quicker, and more flexible training in bands, it

became obvious that enhancing game day performance was no longer just a training

theory.

Recapturing Your Game

The last piece of the puzzle came into play in the early 2000’s when Dave discovered

how effective resistance band training was at improving functional strength and

metabolic conditioning for fitness enthusiasts that wanted to lose fat, get stronger and

look great. Dave started his first Fitness Band Bootcamp in 2001 and continues this

unique group fitness approach today as the owner of G’Town Boot Camps. Bands have

allowed hundreds of fitness enthusiasts and athletes at heart to recapture the

movement skills they once had in their game.


Rehab to Performance to Fitness is how Resistance Band Training evolved for Dave

and became the foundation behind www.resistanebandtraining.com .

During this journey Dave has accumulated many other notable accomplishments

including:

Creating and developer of Resistancebandtraining.com

Co-owner of Resistance Band Training System, LLC

Co-Author of the Book…. Total Body Breakthroughs

Creator of the First Ever…. Resistance Band Training Certification

National Speaker on the “The Essence of Reactive Resistance Band

Training”

Creator of over a dozen DVDs and Manuals on resistance band training

Owner and primary instructor of G’Town Boot Camps

Owner of G’Town Fast-n-Fit

Volunteer High School Strength and Conditioning Coach

Father of 3 Awesome children (Kelsey, Carter, Kenzie)

Married to Karen Schmitz, his Partner and best friend in Business and in

Life

Get Better with Bands

Dave Schmitz

The Band Man®

http://www.resistanebandtraining.com/

important copyright & legal noticerobertsontrainingsystems.com/downloads/expressband.pdf ·...

Documents