Band Foundations
Six weeks of band work for shoulders and hips. Short days, light bands, and a doorway’s worth of space.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A long resistance band and a loop band, with a post, rail or other solid anchor to fix them to.
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 Shoulders
- Band Pull-Apart 3 × 15
- Band External Rotation 3 × 12 each side
- Band Internal Rotation 3 × 12 each side
- Incline Push-up 3 × 10
Elbow pinned to your side for both rotations — only the forearm travels. If the elbow drifts, the band is too heavy.
Day 2 Hips
- Monster Walk 3 × 10 steps each way
- Band Hip Flexion 3 × 10 each side
- Band Hip Adduction 3 × 12 each side
- Glute Bridge 3 × 12
- Side Plank 2 × 20 sec each side
Stay low and keep the band taut for every step of the walks — the feet never come together.
Day 3 Everything
- Band Pull-Apart 3 × 12
- Monster Walk 3 × 8 steps each way
- Glute Kickback 3 × 10 each side
- Dead Bug 3 × 8 each side
The light day — same positions, fewer reps, and the floor work at the end is the cool-down.
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
What it trains
Shoulders · Abdominals · Abductors · Glutes · Adductors · Chest · Quadriceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A long resistance band and a loop band, with a post, rail or other solid anchor to fix them to. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Band Foundations” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.