Name: Playbook - Coach Andy Gallagher - Full Body Workout [Bands]
Uploaded: 2024-01-16T23:00:34.826Z
Duration: 40 min
Description: Full Body Workout [Bands]

This is a full body workout using only bands and your body. 

Workout:
A. Banded movement prep- 1 set of each exercise
⬇️
B. Banded full body circuit- 3 rounds

Let’s go!👍💪

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Prepare & warm up your body for the lower body kettlebell workout to follow. 
Work in a circuit- do one round of each exercise then repeat for a second round.

-Place band around soles of your feet
-Lift leg by engaging core
-Drive up through hip
-Pause at top, slowly return to standing
-Grip into ground with planted foot (imagine a tripod with big toe, pinky toe and heel)
-Alternate for desired reps

Alternating mini band march

- Place band above knees
-Stand with feet hips width distance apart
-Hinge hips back slightly
-Drive knees out against band
-Take small step with lead foot to the side
-Switch directions after 12 reps

Banded lateral walks

-Start on all fours
-Wrap lighter resistance band around knees and hold with thumbs 
-Push ground away with hands in bear crawl position
-Pull belly button back to engage core
-Engage quads to drive the legs straight
-Slowly return to bear crawl position
-Work in a range of motion that is comfortable for your knees

Banded Bearcrawl quad extension

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally
- Focus on keeping hips level and engage the core

Kneeling hip CARs

Movement prep- lower body

This is a full body circuit using only bands and your bodyweight 

Do one set of each exercise and repeat for three rounds. -Rest 30 seconds between sets -60 seconds between rounds. 

*If you’re feeling strong, push for a fourth round 💪

- Set up band at hip height 
- Hold band on side of your step back leg
- Step back into reverse lunge and row as back knee drops
- Perform for desired reps then switch sides

Banded step back lunge and row

- Set up band at chest height
- Hold band in center of chest 
- Press out *engage core
- Lead with outside foot and take two steps out
- Take two steps back and bring band back to starting position to complete one rep
- Repeat for desired reps and then switch sides

Banded Pallof Press w/ side steps

- Place band above the knees
- Press knees into the band
- Engage glutes and drive the hips up into a bridge
- Repeat movement for desired reps

Banded Hip Bridge

- start with band at chest height
- in a split stance
- engage core
- press band out with same side as the back leg
- move slow and controlled 
- perform for desired reps and switch sides

Banded single arm chest press

- Lying on your back
- Elevate feet
- Stack knees over hips
- Engage lats and pull band over chest
- Kick out one leg
- Alternate for desired reps

Full Body Workout [Bands]

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