Bands Workout

Use bands for all. Tricep extension like gomukasan pose. Hold tight band above head for alt lat pdns. Bands on ankle: alt knee drivers, monster walks, standing glute kickback 30 sec each leg, plank jacks Bands on feet: bicycles, 1 foot + 2 hands deadlift, dead bug alt extension.Bands on thighs: clams, hydrants,mt climbers, Bands on wrists: plank tap outs,

Exercises

Set 1: 1 round

Kneeling Right Arm Rows

45 secondi

Kneeling Left Arm Rows

45 secondi

Overhead Tricep Extension with Band

1 minuto

Right Lunge with Band Bicep Curl

45 secondi

Left Lunge with Band Bicep Curl

45 secondi

Closed Grip Lat Pull-downs

1 minuto

Shoulder Opener with Band

1 minuto

Rear Shoulder Fly with Band

1 minuto

Rest

1 minuto

Set 2: 1 round

Walking High Knees

45 secondi

Duck Walk

45 secondi

Lateral Step with Band

1 minuto

Right Leg Lateral Raise with Band

45 secondi

Left Leg Lateral Raise with Band

45 secondi

Lunges with Rotation

1 minuto

Rest

1 minuto

Set 3: 1 round

Hamstring Kickbacks

1 minuto

Barbell Deadlifts

1 minuto

Clams

1 minuto

Alternating Fire Hydrants

1 minuto

Glute Circles

1 minuto

Rest

1 minuto

Set 4: 1 round

Bicycle Crunches

30 secondi

Plank Hop Outs

30 secondi

Mountain Climbers

30 secondi

Dead Bug Holds

30 secondi

Plank with Arm Lifts

30 secondi

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