Bands and a Post
Twelve weeks on loop bands and one solid post to tie them to. Push, legs, pull — three days, about half an hour each.
- Weeks
- 3 12 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Two or three loop bands of different thickness, and a post, railing or door anchor that will not move. No bench.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Push
- Band Shoulder Press 3 × 10
- Band Crossover 3 × 12
- Push-up 3 × 8
- Band Lateral Raise 3 × 15
- Band Overhead Triceps Extension 3 × 15
Stand on the band for the press, the raise and the triceps. Check the band for nicks before you load it. Rest 60 sec.
Day 2 Legs
- Band Squat 4 × 12
- Band Good Morning 3 × 12
- Band Hip Extension 3 × 12 each side
- Monster Walk 3 × 10 steps each way
- Band Calf Raise 3 × 15
A band is lightest at the bottom of a squat and heaviest at the top, so finish every rep tall. Rest 60 to 90 sec.
Day 3 Pull and Hinge
- Band Good Morning Pull-Through 3 × 12
- Band Back Flye 3 × 12
- Band Upright Row 3 × 12
- Band Pull-Apart 3 × 15
- Plank 3 × 30 sec
Tie the band at chest height for the flye and low for the pull-through. Pull your shoulder blades together before your arms move.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
- Week 9 · Introduce with a trainer
- Week 10 · Build with a trainer
- Week 11 · Build with a trainer
- Week 12 · Deload with a trainer
Get all 12 weeks free with a trainer.
Ask your trainer
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