Thursday, July 23, 2020

Resistance Band Work Out with Videos

Another work out series from camp. These can be done at home on your own, or in club. You don't need a partner but you'll need a resistance loop. You may need different resistance strength for different exercises.

These can help develop strength, speed or endurance depending upon how you use them. For our fencers we've been focusing on learning the exercises but will mostly be focusing on speed. Use lighter resistance and quick but clean execution of the movements if focusing on speed.

Our fencers have been doing sets of 15, moving through each exercise for one set, and then repeating each one for a second set. You can vary the number of repetitions and sets for your own needs.

Lat Pull

Works lats and shoulders

Stand upright, relax the shoulders and back muscles

Place the resistance loop around your wrists.

Extend your arms upward.

Slowly pull your arms down so that the band rests where your neck and shoulders meet.

Slowly raise back to your starting position.

Extensor Pull

Works Triceps Hold the resistance band, or loop, to the chest with one hand.

Take the other end of the band in the palm of the other hand.

Extend and then relax to draw back.

Repeat through your number of reps then switch arms.

Lateral Arm Extension

Works Lateral arms, chest

Stand with your feet shoulder's width apart.

Extend arms shoulder height and width with fists clenched.

Open the arms outward and then close back to the original position.

Resistance Band Shoulder Tri-set

Works shoulders, chest, upper back and triceps

Stand upright with your feet shoulders' width apart.

Place bands around your wrist with the forearms straight from the body, and the arms against the torso.

Extend the forearms outward using your shoulders.

Relax and bring them back to the original position.

Resistance Band Lateral Walk

Works Hips and Glutes

Stand upright, with a slight bend in the knees, feet shoulder's width apart.

Step to the right, taking a wide step, being mindful to keep the knees out instead of buckling in from the band.

Once you complete one set in one direction, work the other leg by going the other direction.

Resistance Band Squat with Leg Lift

Works Hip Abductors, glutes, and thighs

Position the resistance band around the thighs

Stand with the feet hips width apart.

Lower into a squat.

As you come up extend the right leg out to the side.

Repeat, but this time extend the left leg.

Resistance Band Star Jumps

Works glutes, hips, quads, and hamstrings

Place the resistance loop around the ankles, place hands on your chest

Jump and extend the arms to your sides and legs outward.

Jump and return to the original position.

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