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Resistance Band

Oblique Thread

Oblique Thread

A.

Start on floor in plank on palms with resistance band under hands. Cross right leg behind left and position feet heel to toe. 

B.

Grab band with right hand, sweeping straight right arm up to the sky and turning torso open to the side on a slow 4 to 6 count. Reverse movement. 

Mistakes and Tips:

Scale it down: Drop to knees with left knee stacked on top of right and hips turned open to the side.

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Scrambled Eggs

Scrambled Eggs

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Straighten right leg out to side.

C.

Sweep right leg back, bringing it in line with torso on a slow 4 to 6 count. Reverse movement, bringing leg out to side. Keep right leg straight and lifted throughout.

Mistakes and Tips:

Scale it down: Limit range of motion during the sweep.
Scale it up: Lift arm opposite working leg straight out in front.

Skating

Skating

A.

Tie resistance band around shins, keeping band taut. Stand with feet hip-width apart, then lower into a squat. Maintaining squat, step right leg out to side. Reverse movement, controlling band on its way back in while maintaining tension in the band and depth in the squat.

Mistakes and Tips:

Scale it up: Place a glider under the right foot

Donkey Curl

Donkey Curl

A.

Start on all fours (tabletop position) on floor. Loop a resistance band around arch of right foot, then place ends of band under right hand, keeping band taut.

B.

Lift right thigh parallel to floor, foot flexed, heel over knee. 

C.

Keeping the thigh lifted, straighten leg on a slow 4 to 6 count. 

D.

Bend leg back in on a slow 4 to 6 count bringing heel in toward your glutes, then lower right leg next to left to return to start.

Mistakes and Tips:

Scale it up: Lift arm opposite working leg straight out in front

Super Lunge

Super Lunge

A.

Start kneeling on floor with right foot forward and left knee directly under hip. Place resistance band under arch of right foot and cross the band, one end in each hand. Lift left knee, hovering 2 inches above ground. 

B.

Straighten both legs while squeezing elbows toward waist and pull hands away from each other on a slow 4 to 6 count. Return to start on a slow 4 to 6 count, drawing hands back in toward each other on the way down.

Test Exercise #1

Test Exercise #1

A.

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First Exercise Test

First Exercise Test

A.

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B.

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Band Front Raise Pulse

Band Front Raise Pulse

A.

Stand on top of a medium-strength resistance band with legs hip distance apart, one end of the band in each hand so that the band feels taut when arms are at your sides.

B.

Maintain a slight bend in the knees as you slowly raise arms to shoulder height, then slowly lower.

First Exercise Test

First Exercise Test

A.

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B.

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Clamshells

Clamshells

A.

Loop a resistance band around legs just above knees.

B.

Lie on left side with knees stacked and bent at a 45-degree angle, and heels in line with glutes.

C.

Slowly turn left knee down until it touches the right knee, and keep left foot raised at a 45-degree angle.

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