Workout Wednesday

Resistance Band Exercises


Resistance band/tube exercises are widely used by a variety of health and fitness practitioners - both for general strength and conditioning and rehabilitation or injury prevention. 

One of the greatest things about resistance band exercises are that they can be used in any situation. Warming up before practice, for getting that extra definition before walking on the stage at a fitness competition or even used at home exercise programs. They can easily be incorporated into a circuit training format helping to condition cardiovascular system as well as strengthening specific muscle groups. 

A large number of resistance band exercises can be developed with very little additional equipment. Smaller muscle groups that are hard to train with more traditional free weight exercises can be targeted. This makes it particularly appealing to athletic conditioning.

Sports-specific conditioning involves training movements rather than individual muscle groups. The versatility of resistance band exercises allows the athlete to mirror very closely the movement patterns in their sport with varying degrees of resistance. Perhaps even more important is the role they can play in injury prevention and rehabilitation


Biceps Curls

Here we have Cortney Lambert demonstrating the Bicep Curl with power tubes. This is a great exercise to do between sets or in a circuit training program.

1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2. Step onto middle of tubing with back foot or both feet.
3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 
5. Return to start position.
6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
 

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Deltoid and Trap Pull

Here we see Cortney Lambert Demonstrate the Deltoid and Trapezius Pull. This is a great exercise to the major muscle groups of the shoulder. It will also target your core muscle group.

1. Step on the tube with both feet holding the handles with your palms facing your legs. 
2. Rotate your thumbs slightly forward.
3. Lean slightly forward to enable your arms to be vertical during the exercise. 
4. Raise your elbows towards the ceiling keeping your wrists in a neutral position. 
5. Pause when your elbows are at shoulder height, then lower.