The Resistance

Bodybuilding, Strength & Conditioning, Functional Training, General Fitness
Coach
Austen Cochren

Band Only Full Body 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
3 Different Size Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A1

Back Squat (band)

@ 0:40

A2

Push-up (band)

@ 0:40

A3

Lat Pull Down (band)

@ 0:40

A4

Goodmornings (band)

@ 0:40

A5

Band Tall Kneeling Press

@ 0:40

A6

Bent Over Row (band)

@ 0:40

Monday
Week 1 Day 2

A1

Band Zercher Goodmorning

5 x 5

A2

Broad Jump

5 x 10

A3

Bench Bridge Press (band)

5 x 5

A4

Push-Up

5 x 10

B1

Lateral Raise (band)

3 x 10

B2

Front Raise (band)

3 x 10

B3

High Reverse Fly (band)

3 x 10

Tuesday
Week 1 Day 3

A1

Band Unilateral RFESS

3 x 15

A2

Band Tall Kneeling Press

3 x 15

B1

Prone Hamstring Curl (band)

3 x 15

B2

Split Stance Row

C1

Deadbugs (band)

3 x 20

C2

Russian Twist

3 x 20

Wednesday
Week 1 Day 4

A1

Seated Hamstring Curl (band)

3 x 15

A2

Seated High Row (band)

3 x 15

B1

Band Zercher Sumo Squat

3 x 15

B2

Band Split Stance Press

3 x 15

C1

Band Rotations

3 x 10

C2

Hollow Hold

3 x 0:30

Thursday
Week 1 Day 5

A1

Walking Lunges

3 x 30

A2

Alt Curls (band)

3 x 20

A3

Band Skull Crusher

3 x 20

B1

Side Plank

3 x 0:45

B2

Reverse Plank March

3 x 20

C1

French Press (band)

3 x 20

C2

Iso Curls (band)

3 x 20

Band Full Body