Banded exercises (6-10)

This is the second part of 2 blog posts on banded exercises that can be done anywhere and only require a resistance band to be performed!

Check out part 1 right here - Banded exercises (1-5)

6. Banded bear crawls

Technique – attach one end of the band to something sturdy, loop the other end of the band around your waist. Start in a press up or plank position. Begin to crawl forwards by bending one knee and placing your foot forwards. As one leg moves forward, the opposite arm should also

move forwards. Crawl forward a few steps until you feel the band take a good amount of tension then reverse the bear crawl and move backwards to your starting position.

7. Banded seated row

Technique – Using two bands, attach one end of each band to something sturdy.

Grab the other end of each band in your hands and sit up straight with slightly bent knees.

Squeeze your shoulder blades together to initiate the movement then pull the bands back in a rowing motion, keeping your elbows tight to your sides. Return to the start position and repeat.

8. Banded plank pulls

Technique – Attach one end of the band to something sturdy.

Start in a plank position with your elbows underneath your shoulders, abs tight and back straight.

With one hand lift your arm up, whilst maintaining the plank position, grab the end of the band

and pull back in a rowing motion. Keep your abs tight and remain in the plank position all the way through the movement. Repeat and arms.

9. Banded shoulder press

Technique – Place one side of the band underneath your feet, grab the other side in both hands. Start with the band around your upper chest. Keeping your wrists solid, begin to press the band

up over your head, continue pressing upwards until your arms are straight. Return to the start position and repeat.

10. Band pull aparts

Technique – Grab one end of the band in each hand with your arms extended in front of your chest. Pull the band apart whilst squeezing your shoulder blades together. Return to the start

position and repeat.


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