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Resistance Loop Band Exercise Guide

In this guide we will demonstrate some of the best resistance loop band exercises you can try either in the gym or at home. Resistance loop band workouts can be challenging and rewarding, ideally complementing a balanced exercise programme.

SAFETY WARNING

Please read these instructions prior to using the resistance bands. Consult your Doctor before beginning any exercise program. If you experience any pain, dizziness or shortness of breath when performing any of the movements described, stop all activity immediately and consult your Doctor. If you are taking any medication, you should consult your Doctor before beginning any exercise program.

Do not take any risks beyond your level of experience and fitness. The exercises described here are to be used as guidelines only and are not to be treated as a substitute for any exercise routine that may have been prescribed to you by your Doctor.

The recommendations described here are for educational purposes only and are not medical guidelines.

· Before every use check for any damage on each resistance band. Do not use if you find any signs of damage.

· Do not stretch the bands more than twice their resting length.

· Always perform a general warm-up activity before using the resistance bands.

· Perform only the exercises described here.

· Keep abdominal muscles tight when performing the exercises.

· Avoid straining or holding your breath during exercise.

· Perform each exercise in a slow and controlled manner.

· Perform an equal number of repetitions on each side to avoid the development of muscle imbalances.

INTRODUCTION

Loop bands are a great training tool which are gaining popularity in the health and fitness industry. They are used extensively in elite sport by professional athletes to activate and strengthen muscles. A lightweight and versatile product which when used correctly can aid postural and structural balance of major muscle groups. Activating 'sleeping' muscles is one popular use of loop bands. Small muscles can often be bullied by larger groups of muscles, which can have a knock-on effect on movement, muscular and postural balance, control and stability. For example, the larger quadriceps, hamstrings and gluteus maximus can bully the smaller gluteus medius, preventing it from effectively doing its job to stabilise the knee, hip and foot. In addition to activating muscles, loop bands can be used to add additional resistance to exercises in order to improve strength, muscular endurance and postural balance.

ACTIVATION:

· Improve muscle balance, control and stability by waking up sleeping/under active muscles.

· Increase movement quality by improving muscle activation patterns.

· Safeguard against injury by improving the strength and activation of stabilising muscles during movement.

STRENGTH:

· Overload exercises to increase the exercises resistance and increase the training stimulus.

· Alter the length and tension on the band to create more or less resistance as desired.

· Change the band colour (resistance level) to alter intensity of each exercise.

LATERAL CRAB WALK

Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Take 10-20 small steps to the right maintaining a tight trunk and upright posture throughout.

3. Stay facing the same way and take small steps to the left to return to the start.

Primary Muscles:
Gluteus Medius

Secondary Muscles:
Gluteus Maximus,
Trunk, Quadriceps,
Calves

FORWARD / BACKWARD CRAB WALK

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knee.

2. Take 10-20 small steps forward maintaining a tight trunk and upright posture throughout.

3. Stay facing the same way and take small steps backwards to return to the start

MONSTER BAND WALK FORWARD / BACKWARD

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knee.

2. Take a large diagonal step forward maintaining a tight trunk and upright posture.

3. Pause and then take a large diagonal step forward with the other leg, move 10m in this fashion. Pause before moving backwards whilst maintaining the same technique.

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

MONSTER BAND WALK LATERAL

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Take large steps to the side maintaining a tight trunk and upright posture for 10-15 steps.

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

MINI BAND FAST FEET

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Sprint up and down on the spot maintaining tension on the band for 5-10 seconds.

3. Aim to get as many steps in as possible in 5-10 seconds.

MINI BAND FAST FEET LATERAL

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Shuffle left and right as you sprint up and down on the spot, maintaining tension on the band.

3. Aim to get as many steps in as possible in 5-10 seconds.

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

MINI BAND SQUAT

1. Place the band around your knees and stand with your feet hip to shoulder width apart. Create tension on the band.

2. Squat down maintaining tension on the band until you reach 90°, ensure you are pushing your knees outwards against the band. Only squat down as far as is comfortable for you to do so. Avoid using an excessive range of motion.

3. Pause at the bottom of the squat and then return to the start position. Complete 10-20 repetitions.

Primary Muscles: Quadriceps, Hamstrings, Gluteus Maximus, Gluteus Minimus

Secondary Muscles: Trunk, Calves

SIDE LYING LEG RAISE

1. Lie on your side and place the band around your ankles. Create a straight line from the top of your head to your ankles. One arm should be on the floor supporting you.

2. Raise your leg off the ground until you have tension on the band.

3. Pause at the top then lower your leg under control, maintain tension on the band throughout and repeat for 10-20 repetitions.

Primary Muscles: Gluteus Medius, Gluteus Maximus

Secondary Muscles: Trunk, Quadriceps

STANDING HAMSTRING CURL

Primary Muscles: Hamstrings, Gluteus Maximus, Gluteus Medius

Secondary Muscles: Quadriceps, Trunk, Calves

1. Place the band on the floor and place one foot inside. Place the top of the band around your other ankle. The band should now be fixed around the back of your ankle.

2. Keep your knees together and raise you heel up towards your glutes.

3. Pause at the top of the movement and then lower your ankle down under control and repeat for 10-15 repetitions.

GLUTE BRIDGE

1. Lie on you back with your feet in sit up position. Wrap the band around your knees. Your feet should be hip width apart with tension on the band.

2. Raise your hips off the floor until your hips are fully extended. Your knees should remain level throughout the movement.

3. Pause at the top of the movement and squeeze your glutes, then lower your hips down under control and repeat for 10-15 repetitions.

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Adductors, Trunk, Quadriceps

HIP THRUSTS - FEET ON BENCH

1. Lie flat on your back with your heels approximately hip width apart on a bench
positioned in front of you. Your hips and knees should be bent to 90°.


2. Place the loop band around your knees and raise your hips off the
floor until your hips are fully extended.


3. Pause at the top of the movement then
lower your hips down under control
and repeat for 10-15 repetitions.

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Adductors, Trunk, Quadriceps

HIP THRUSTS – SHOULDERS ON BENCH

1. Place a mini band around your knees and sit on the floor with your shoulders resting on a bench behind you. Your knees should be hip distance apart.

2. Rest your arms across the bench and raise your hips off the floor until they are fully extended.

3. Pause at the top of the movement and then lower your ankle down under control and repeat for 10-15 repetitions.

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Adductors, Trunk, Quadriceps

LEG EXTENSION

1. Place a mini band around your ankles and sit on a bench with your knees at 90°, chest up and trunk engaged.

2. Place your hands on the bench for support and then keeping one leg fixed on the floor, extend the other leg out in front of you.

3. Pause at the top of the movement and then lower your leg down under control and repeat for 10-15 repetitions.

Primary Muscles: Quadriceps

Secondary Muscles: Hamstrings, Calves, Trunk

HAMSTRING CURL

1. Lie flat on your stomach with a mini band around your ankles.

2. Keep one foot on the floor and then flex your heel up towards your glutes.

3. Pause at the top of the movement and lower your leg down under control to the start position and repeat for 10-15 repetitions.

Primary Muscles: Hamstrings, Gluteus Maximus

Secondary Muscles: Quadriceps, Gluteus Medius, Trunk, Calves

CLAMS

1. Lie on your side and place a mini band around your knees. Bend your knees in so your heels are approximately 1 foot distance away from your glutes. Both hands should be on the floor supporting you.

2. Maintaining a tight trunk, raise your top leg up opening up your knees.

3. Pause at the top of the movement and then lower your leg down under control and repeat for 10-15 repetitions.

4. Keep your hips level throughout the movement.

KICKBACKS

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Quadriceps, Trunk, Calves

1. Whilst standing place a mini band around your ankles.

2. Stand on one leg as you move the other leg backwards keeping your torso upright throughout.

3. Pause at the end of the movement and return your leg to the start position under control. Repeat 10-15 repetitions.

LYING LEG RAISE

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Trunk

1. Lie flat on your back and place a mini band around your ankles.

2. Keep one leg on the floor and then raise the other leg up straight creating tension on the band.

3. Pause at the top of the movement and then lower the leg under control to the start position Repeat for 10-15 repetitions.

STANDING KNEE RAISE

1. Whilst standing, place a mini band under one foot. Put your other foot inside the mini band.

2. Raise you knee up until it reaches 90°.

3. Pause and lower down under control and repeat for 10-15 repetitions.

4. Maintain a tight trunk throughout the movement.

Primary Muscles: Quadriceps

Secondary Muscles: Gluteus Maximus, Trunk, Calves

BICEP CURL

Primary Muscles: Biceps, Forearms

Secondary Muscles: Deltoids, Triceps, Trunk

1. Hold a mini band in both hands. Place both hands in line with one thigh.

2. Hold the lower hand firmly on your leg and then curl up the top hand up until you hand reaches shoulder height.

3. Pause and lower down under control and repeat for 10-15 repetitions.

TRICEP EXTENSIONS

Primary Muscles: Triceps, Forearms

Secondary Muscles: Deltoids, Trunk

1. Hold a mini band in both hands. Place one hand next to your shoulder. One hand should be high and the other should be lower.

2. Holding one hand next to the shoulder extend the other arm down until the elbow is locked out.

3. Pause at the bottom of the movement and then return under control to the start position. Complete 10-15 repetitions.

OVERHEAD PRESS

1. Whilst standing place your hands inside the mini band.

2. Create some tension on the band and press your arms overhead.

3. Pause at the top of the movement and then return under control to the start position. Complete 10-15 repetitions.

Primary Muscles: Deltoids, Trapezius

Secondary Muscles: Latissimus Dorsi, Trunk, Forearms

FRONT RAISE

Primary Muscles: Deltoids, Trapezius

Secondary Muscles: Latissimus Dorsi, Trunk, Forearms

1. Whilst standing hold the mini band in both hands.

2. Hold your arms out in front of you at shoulder height, open your arms up in a scissor fashion. One arm should be pushing downwards and the other pulling upwards.

3. Pause when your arms are fully opened and then return under control to the start position. Complete 10-15 repetitions.

EXTERNAL ROTATION

Primary Muscles: Rotator Cuffs, Deltoids, Rhomboids

Secondary Muscles: Trapezius, Latissimus Dorsi

1. Whilst standing place your hands inside the mini band and bend your forearms to 90°.

2. With the band shoulder width apart, externally rotate your forearms outwards.

3. Pause at the end of the movement and return your forearms under control. Repeat 10-15 repetitions.

PRESS UP LATERAL WALK

Primary Muscles: Pectorals, Deltoids, Triceps

Secondary Muscles: Biceps, Trunk

1. In a press up position on the floor place a mini band around your wrists.

2. Perform one press up, bring your hands together and then immediately take a step to the side so you end up in press up position again.

3. Perform 5 side step press ups to the left and then 5 to the right maintaining tension throughout.

REVERSE FLYS

Primary Muscles: Deltoids, Trapezius

Secondary Muscles: Pectorals, Abdominals

1. Whilst standing place a mini band around your wrists.

2. Bend your forearms up to 90° with your wrists shoulder width apart and then raise your upper arms so your elbows are in line with your shoulders.

3. Externally rotate your shoulders outwards until there is full tension on the band, return to the start position under control. Perform 10-15 repetitions.

4. Keep your shoulders retracted throughout the movement.

UNDERARM ROW

1. Place both hands on a bench with a mini band firmly placed under one hand. Take hold of the mini band with the other hand. Feet should be hip with apart with trunk engaged.

2. Maintaining a flat back and tight trunk, pull the mini band until your hand touches you rib cage.

3. Pause at the top of the movement and lower slowly under control and repeat for 10-15 repetitions.

Primary Muscles: Latissimus Dorsi, Biceps

Secondary Muscles: Forearms, Rhomboids, Trapezius

 

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