Warm-up
01
Band Pull-Apart
Hold the band at chest height with both hands and pull it apart until your arms are straight out to the sides, then return slowly. Warms up the shoulders and upper back before loading them.
120s
rest 30s
Strength
02
Band Squat
Stand on the band with feet hip-width, holding the handles at shoulder height, and squat down keeping tension on the band the whole time. Common mistake: losing tension at the top by standing up too far — keep a slight knee bend at the top of every rep. Easier: use a lighter band. Harder: use a heavier band or add a 2-second pause at the bottom.
4 × 15
rest 60s
03
Band Romanian Deadlift
Stand on the center of the band, feet hip-width, holding a handle in each hand, and hinge at the hips while sliding the handles down your legs. Common mistake: rounding the back instead of hinging — keep a flat back. Easier: use a lighter band. Harder: use a heavier band or slow the lowering phase to 3 seconds.
4 × 15
rest 60s
04
Band Chest Press
Anchor the band behind you at chest height, step forward to create tension, and press the handles forward until your arms are extended. Common mistake: letting the shoulders round forward — keep your chest up. Easier: step closer to the anchor. Harder: step further away or press one arm at a time.
4 × 15
rest 60s
05
Band Row
Anchor the band in front of you at chest height, step back to create tension, and pull the handles toward your ribs, squeezing your shoulder blades together. Common mistake: using momentum by leaning back — keep your torso still. Easier: step closer to the anchor. Harder: step further back or pause 1 second at the squeeze.
4 × 15
rest 60s
06
Band Walking Lunge
Loop the band around both thighs just above the knees, step into a lunge, and keep tension on the band by not letting your knees cave in. Common mistake: letting the front knee collapse inward against the band — push your knee outward against it. Easier: remove the band. Harder: use a heavier band or add a pulse at the bottom.
3 × 12 / leg
rest 45s
07
Band Overhead Press
Stand on the band with feet shoulder-width, handles at shoulder height, and press straight overhead. Common mistake: arching the lower back to finish the press — brace your core. Easier: use a lighter band. Harder: use a heavier band or press one arm at a time.
3 × 15
rest 45s
08
Band Lat Pulldown
Anchor the band overhead, kneel or sit tall, and pull the handles down to your chest, driving elbows down and back. Common mistake: leaning back to muscle the band down — keep your torso upright. Easier: use a lighter band. Harder: use a heavier band or slow the release to 3 seconds.
3 × 15
rest 45s
09
Pallof Press
Anchor the band at chest height to your side, hold the handle at your sternum, and press it straight out while resisting the band's pull to rotate you. Common mistake: letting the hips or shoulders twist toward the anchor — brace your core. Easier: use a lighter band. Harder: use a heavier band. Complete one side, then face the other direction.
3 × 12 / side
rest 30s
10
Band Lateral Walk
Loop the band around both ankles or just above the knees, sit into a slight squat, and step sideways keeping tension on the band the whole time. Common mistake: standing tall between steps, which releases tension — stay low in a mini-squat. Easier: use a lighter band. Harder: use a heavier band or increase your squat depth.
3 × 12 / side
rest 30s
11
Band Bicep Curl
Stand on the band with feet hip-width, handles at your sides, elbows pinned to your ribs, and curl up without swinging your torso. Common mistake: using momentum from the hips — slow down and isolate the arms. Easier: use a lighter band. Harder: use a heavier band or add a 2-second lowering phase.
3 × 15
rest 30s
Cooldown
12
Doorway Pectoral Stretch
Open the chest and front shoulders after all the pressing work.
60s
rest 20s
13
Standing Quad Stretch
Hold each side to loosen up the quads after the squats and lunges.
60s
rest 20s