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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Impact
- Band squat hold rowBeginner30 seconds
- Band squat hold single arm rowBeginner30 seconds
- Band standing chest pressBeginner10 reps
- Band standing good morningBeginner10 reps
- Band straight leg hip flexionsBeginner30 seconds
Band terminal knee extensionBeginner10 reps- Band tricep kickbackBeginner10 reps
- Band upright rowAdvanced10 reps
- Band wood chopperAdvanced10 reps
Banded ankle mobilityIntermediate10 reps- Banded clamshellIntermediate10 reps
- Banded front raiseIntermediate10 reps
- Banded monster walkIntermediate30 seconds
- Banded scapular retractionIntermediate10 reps
- Banded shoulder drillsIntermediate10 reps
- Banded side walksBeginner10 reps
- Cardio band hammer curl jacksBeginner30 seconds
- Cardio band press jacksBeginner30 seconds
- Cardio band reverse fly jacksBeginner30 seconds
- Cardio band seal jacksBeginner30 seconds
- Cervical extension bandBeginner30 seconds
- Cervical extension banded holdBeginner30 seconds
- Cervical extension eccentric bandBeginner30 seconds
Elastic band assisted back leverAdvanced30 seconds
Elastic band assisted front leverAdvanced30 seconds
Elastic band assisted hefestoBeginner10 reps
Elastic band assisted one arm pull-upsAdvanced10 reps
Elastic band assisted pull-upsBeginner10 reps
Elastic band assisted push-upsBeginner10 reps
Elastic band assisted rings muscle upAdvanced10 reps
Elastic band assisted straddle plancheAdvanced30 seconds
Elastic band hamstring stretchIntermediate30 seconds- Exercise band dorsiflexionIntermediate10 reps
- Exercise band plantarflexionIntermediate10 reps
External shoulder rotationIntermediate10 reps
Face pulls with yellow/green bandIntermediate10 reps
Femoral curl with elastic bandIntermediate10 reps
Floor row with elastic bandIntermediate10 reps- Foam roll IT bandIntermediate30 seconds
Full planche assisted with elastic bandAdvanced30 seconds