General Resistance Band Program

Pick 8-14 Exercises Working

Levels of Resistance (Theraband) By Doug Long All Major Muscle Groups
Tan, Yellow, Red, Green, Blue, B.S. Exercise Physiology, HFI
Black, Silver, Gold Sets: 2-3 Reps: 12-15

Chest Press
With band Reverse Flys
behind upper Standing on a
back, press Seated criss-crossed
band out band, pull bands
Rows out to sides to
away from Wrap band
chest. Can be shoulder level
around feet
done lying or trying to
with legs
standing. squeeze
extended.
Alt. shoulder blades
With each
Exercises: together.
hand, pull
Pullovers, Alt Exercise:
towards chest
Resisted Incline Lat
trying to
Pushups Pulldown
squeeze
shoulder
blades
together.
Bent Over
Rows
Flys Standing on
With securely band and
attached band bending over
at shoulder at the waist
level, keeping keeping back
arm straight, straight, row
bring band band up to
across body chest or belly
until arm is button to
straight in work a
front of chest. different part
of back.
Alt. Exercise:
Lat Pulls

Pullthroughs
Anchor band to secure object. With
legs and hips slightly bent and back
straight, pull band through legs up to
chest height.
Good Mornings
Place band underneath feet and behind neck on upper
shoulders. Bend from the waist until almost parallel with
ground and return to starting position slightly
hyperextending.
 Internal/Ext.
Front/Side Rotation
Raises Keeping elbows
Standing on in close to side,
band, raise move forearm
band up to away from
Upright Rows
shoulder center of
Standing on band, start
height either body(ext.) or in
with arms completely
in front or to towards center
extended down in front
side of body. of body(int.)
of body and row upwards
Alt. Exercise: making sure to
to shoulder height.
Reverse raise keep elbows
Alt. Exercise: Shrugs
locked.

Bicep Curl Tricep

High Curl Kickback
With band Anchor band
anchored by into secure
feet, curl band position.
up underneath Keeping
chin or curl elbow in
band towards close to side
head from an and being
extended arm slightly bent
position. at waist,
Alt. Exercise: extend arm
Hammer behind body.
Curls or
Concentration
Curls Ab Crunch on
Skull Crushers Ball
Lying on ground with band With band secured
underneath shoulders, start with to a low
forearms parallel with ground and attachment, hold
extend arms upwards above head. handles just
Alternate Exercise: Pressdowns, behind ears and
Overhead Extensions perform a normal
crunch while lying
on stability ball.
 Around the
Worlds
Attach band
securely to a
low post.
Glute Raises
Raising arms
Holding band above head,
in hand for move arms to
an anchor, Twists waist level on
wrap band Attach band each side.
around same in secure
foot.Keeping position at
chest height.
leg at 90
Twist from
degrees, raise side to side
leg up and holding band
out away with both
from body. hands and
moving arms,
keeping them
straight, from
High Kicks side to side. Squats
Wrap band Standing on
around upper band, pull band
foot and up to shoulder
anchor with height. Lower
hands body to squat
outstretched position (legs
in front of parallel with
head. Kick floor). Raise
leg up and Repeat.
towards head
and return
slowly to
starting
position. Leg Curls
Secure band.
Skiers Lying on ground,
Wrap band around ankle and wrap band around
keeping band tight, take diagonal ankle and by
steps forward or backwards. keeping tension,
Alternate Exercise: 4 Way Hip, curl the band up
Side Steps, Leg Raises towards glutes.