Bands and Straps V1
Max Athletics & Performance
General Fitness, OtherIntroducing a beginner-friendly exercise program designed to build strength, and confidence with minimal equipment! This program utilizes resistance bands, a TRX-style strap, a pull-up bar, and a yoga mat to create a versatile workout experience.
Ideal for beginner fitness levels, this program encourages gradual progression and helps you develop a solid foundation for a healthier lifestyle. Join us to get started on your fitness journey today!
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Push-up - Hand Release
MAX, _ , _
B2
TRX Knee Tap Squat
MAX, _ , _
C1
TRX Triceps Press
MAX, _ , _
C2
Split Squat - Front Foot Elevated - Low Pulley
MAX, _ , _
D1
Paloff Press - Hold
3 x 0:30
D2
Bear Crawl - Hold
3 x 0:30
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Row - Seated - Band - Alternating Arm
MAX, _ , _
B2
Leg Curl - Supine - TRX Band
MAX, _ , _
C1
TRX Row - Progression
MAX, _ , _
C2
Deadlift - Sumo - Band
MAX, _ , _
D1
Side Plank
3 x 0:30
D2
Crunch - Paused
3 x 10 @ 3
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Lateral Raise - Standing - Band
MAX, _ , _
B2
Arm Curl - Banded - Low Anchor
MAX, _ , _
C1
Banded Upright Row
MAX, _ , _
C2
Push-up - Band Resisted
MAX, _ , _
D1
Band Pull-Apart
MAX, _ , _
D2
Calf Raise - Single Leg
3 x MAX
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Press - Half-kneeling - Incline - Band
MAX, _ , _
B2
TRX Sissy Squat
MAX, _ , _
C1
Push-up - 3 Point Pause
MAX, _ , _
C2
Split Squat - Rear Foot Elevated - Body Weight
MAX, _ , _
D1
Body Saw
3 x 00:30
D2
Plank - Leg Lifts
3 x 0:30
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Chin-Up - Medium Grip - Supinated - Eccentric
3 x MAX
B2
Lat Pulldown - Banded
MAX, _ , _
B3
Monster Walk - Lateral - Band
MAX, _ , _
C1
Banded Double External Rotation
MAX, _ , _
C2
Romanian Deadlift - Banded
MAX, _ , _
D
Crunch - Paused
3 x 10 @ 5
Prep
A
Kilo Warm-up
A great warm-up to increase body temperature, mobilize major joint segments, and prepare you for exercise. Follow along with the video if you so choose. Exercises: Lunge with a twist: 4 per side - 4-sec hold Inch Worm to Frog: 4 reps per side - 4-sec hold Knee Hug: 8 reps per leg Pigeon with a Twist: 4 per side - 4-sec hold Up Dog to Down Dog: 4 reps - 4-sec hold for each position. Scorpion: 4 reps per side - 4 sec hold Shoulder Rotations: 8 rotations per arm (as big of a range as possible) Overhead Squat: 8 reps - 4-sec hold at the bottom.
B1
Press - Tall Kneeling - Overhead - Band
MAX, _ , _
B2
Arm Curl- Standing - Incline - Banded
MAX, _ , _
C1
Rear Delt Raise - Cable - Split Stance
MAX, _ , _
C2
French Press - Banded
MAX, _ , _
D1
Wrist Curl - Banded
MAX, _ , _
D2
Calf Raise - Single Leg
3 x MAX
Troy Wilson
Troy holds a Master of Science in Kinesiology, over a decade of experience as a high-performance athlete, and more than ten years of coaching experience. This background enables him to provide tailored services to meet diverse trainee needs and objectives, ensuring customized training programs for optimal results.
You have found your first step, all you need to do is take it!
Get Bands and Straps V1
