Name: Playbook - Coach Andy Gallagher - Workout of the week #10 (bands)
Uploaded: 2024-04-18T17:58:51.336Z
Duration: 30 min
Description: Workout of the week #10 (bands)

This is a full body circuit. Perform one set of each exercise and then repeat for 3 more rounds for a total of 4 rounds. Take minimal rest between each exercise and 60 seconds rest after each round.

Circuit: 4 rounds

1. Resistance band seated rows (15 reps)
2. Banded Stepback lunge and press (10 reps R, 10 reps L, 20 presses in total)
3. Single arm plank with band pull through (10 reps R, 10 reps L)
4. Band resisted bird dogs (12 reps R, 12 reps L) 

Let’s go!!!💪🏼

Check out this link for our recommended at-home/ on the go fitness equipment, including the bands pictured in the workout: 
https://proteanfitness.com/shop

This is a full body circuit. Perform one set of each exercise and then repeat for 3 more rounds for a total of 4 rounds. Take minimal rest between each exercise and 60 seconds rest after each round.

Circuit: 4 rounds

1. Resistance band seated rows (15 reps)
2. Banded Stepback lunge and press (10 reps R, 10 reps L, 20 presses in total)
3. Single arm plank with band pull through (10 reps R, 10 reps L)
4. Band resisted bird dogs (12 reps R, 12 reps L) 

Let’s go!!!💪🏼

-Sit on the floor with your legs extended and wrap the resistance band around the arches of your feet.
-Hold the ends of the band with an overhand grip, palms facing each other, and keep your arms extended in front of you.
-Pull the band towards your chest, squeezing your shoulder blades together.
-Slowly return to the starting position, maintaining tension in the band throughout the movement.
-Repeat for the desired number of reps.

Resistance band seated rows

-Stand with one foot on the center of the resistance band and hold the rest of the band in both hands at shoulder height.
-Step back with the opposite foot into a lunge position, lowering your body until your knee is just above the ground 
-As you come up out of the lunge, press the band overhead, extending your arms fully.
-Return to the starting position by pushing through the front foot and bringing the back foot forward.
-Repeat on the same side for the desired number of reps before switching sides.

Banded Stepback lunge and press

-Start in a plank position with your feet slightly wider than hip-width apart and one hand on the floor.
-Place the resistance band under the hand on the floor and hold onto the band with the opposite hand.
-Keep your hips level and pull the band across your body, extending your arm fully.
-Slowly return to the starting position, maintaining control and keeping your hips stable.
-Repeat for the desired number of reps, then switch sides.

Single arm plank with band pull through

-Start on your hands and knees in a tabletop position, with the resistance band looped around one hand and the opposite-side foot.
-Extend the banded hand and foot straight out, keeping your back and neck in a neutral position.
-Hold the extended position briefly, focusing on engaging your core and glutes.
-Slowly return to the starting position and repeat on the same side for the desired number of reps before switching sides.

Band resisted bird dogs

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Michelle Pepper

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I did all but one with a little modification!

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Had sciatica last year and struggling to find a workout where I can start training my legs and not feel hurt. The full body workout was awesome. Strenuous but also safe.

Workout of the week #10 (bands)

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