BUILD
STRENGTH.
ANYWHERE.

LEGS + GLUTES

Banded squat

Place a loop above your knees. Stand with feet shoulder-width apart, sit your hips back and bend your knees. Keep tension on the band as you stand. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

ARMS

Standing biceps curl

Stand on the middle of a long band and hold the ends, palms forward. Keep your elbows by your sides, curl toward your shoulders, then lower slowly. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

BACK

Seated band row

Sit tall with knees slightly bent and a band around the arches of your shoes. Pull the ends toward your ribs, keeping your shoulders down. Return with control. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CHEST

Band-resisted push-up

For added resistance, run a long flat band across your upper back and secure each end beneath your palms. Lower your chest, then press up with your body in one line. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

Photo shows the base push-up. Add a band only when comfortable with the movement.

SHOULDERS

Overhead press

Stand on a long band and bring your hands to shoulder height. Brace your core, press overhead without arching your back, then lower slowly. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

GLUTES

Standing glute kickback

With the band above your knees, hold support and extend one leg back without rotating your hip. Return with control. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

LEGS + GLUTES

Lateral band walk

Stay in a soft squat and take short side steps while keeping the band under tension. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

LEGS + GLUTES

Monster walk

Walk forward on a diagonal with the band tight and your torso steady. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

GLUTES

Banded hip thrust

Rest your back on a bench, drive through your heels, and squeeze your glutes at the top. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

GLUTES

Glute bridge abduction

Lift your hips and press your knees apart against the band without losing alignment. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

POSTERIOR CHAIN

Banded deadlift

Stand on the band, hinge your hips back, and stand tall while keeping a neutral spine. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

POSTERIOR CHAIN

Good morning

Place the band behind your shoulders, hinge at the hips, then return to standing. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

LEGS

Reverse lunge

Step back, lower both knees, and push through the floor to return. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

LEGS

Lateral lunge

Step to one side and load the hip while keeping the other leg long. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

LEGS

Split squat

Take a staggered stance and lower vertically while keeping the front heel grounded. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

LEGS

Calf raise

Stand on the band and slowly lift your heels, pausing at the top. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CHEST

Banded chest press

Anchor the band behind you and press your hands forward without shrugging. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CHEST

Chest fly

With your arms open, bring your hands together in front of your chest and return slowly. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

BACK

Single-arm row

Anchor the band low, pull one elbow toward your hip, then switch sides. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

BACK

Lat pulldown

Anchor the band overhead and pull your elbows toward your ribs with an open chest. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

BACK

Straight-arm pulldown

With straight arms, pull the band from eye level down to your thighs. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

SHOULDERS

Band pull-apart

Hold the band in front of you and pull it apart until your shoulder blades meet. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

SHOULDERS

Face pull

Pull the band toward your face with high elbows and gently rotate outward. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

SHOULDERS

Lateral raise

Stand on the band and lift your arms to the sides until shoulder height. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

SHOULDERS

Front raise

Lift your hands in front of you to shoulder height without leaning your torso. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

ARMS

Triceps pushdown

Anchor the band overhead and extend your elbows down while keeping them close to your body. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

ARMS

Overhead triceps extension

Hold the band behind your head and straighten your arms without flaring your elbows. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

ARMS

Hammer curl

Stand on the band and curl your elbows with your palms facing each other. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

ARMS

Zottman curl

Curl up with palms up, then lower while rotating your hands palms down. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CORE

Pallof press

With the band anchored to your side, extend your hands forward without rotating your torso. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CORE

Wood chop

Move the band diagonally from high to low using your torso, not just your arms. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CORE

Kneeling crunch

Anchor the band overhead, kneel down, and bring your ribs toward your pelvis. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CORE

Dead bug press

Lie on your back, press the band, and alternate your legs without lifting your lower back. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

CORE

Banded mountain climber

In a high plank, alternate driving your knees to your chest while keeping your hips steady. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

FULL BODY

Banded plank row

In a plank, row with one arm while the other supports your body. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

FULL BODY

Bear crawl

Move on all fours with low knees, controlling every step. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.

FULL BODY

Standing knee drive

Anchor the band low and lift one knee forward while maintaining your balance. Keep your core engaged and breathe steadily throughout the movement. Return to the starting position slowly, maintaining tension in the band instead of letting it snap back. Choose a lighter resistance if you cannot keep the recommended posture and stop if you feel pain.