The Stretch Band Is Your ‘Training Sidekick’
The resistance loop or stretch band should be renamed the “Training Sidekick.” Stretch bands can be used to add additional resistance to almost any exercise, or as an assistance tool to encourage proper muscle activation.
For instance, a problem area for most people when squatting is knees caving in. This is typically a result of weak glutes and weak abductors (among a handful of other things). By placing a stretch band around your knees when you squat, it forces you to activate your glutes and abductors, gradually improving your squat form over time. However, the stretch band can act as a training sidekick in many other ways too.
Why Stretch Bands Are So Important
Making the jump from bodyweight training to barbell or dumbbell training can be somewhat of a shock. That said, you don’t have to jump right to the more traditional strength modalities. Band training — stretch band training, specifically — is a great, safe, happy medium.
The Workout: The Stretch Band Core Circuit
For this workout, we’re going to blast the core with five easy-to-master moves. Your goal is to complete all five exercises in a row for three rounds total. If you are just starting out, don’t worry! Scale the time per exercise back to 15 seconds and see how the first round feels. You can adjust accordingly for rounds two and three.
Now, if you’re a pro, you can spice things up a few different ways. You can either do more than three rounds, or you can choose to up the time under tension to 60 seconds per exercise. If that’s not enough, do both and see how that feels!
Do 3 rounds total, with 60 seconds of rest between rounds.
Banded Plank Jacks – 30 seconds
Regression: Drop down to elbows
Banded Knee Drive – 30 seconds
Regression: Drop down to elbows
Banded Plank Row – 15 seconds, each side
Regression: Drop down to knees
Banded Push-Up – 30 seconds
Regression: Drop down to knees
Banded Plank Taps – 30 seconds
Regression: Drop down to knees
Rest – 60 seconds
Training at home has never been more important — and it’s never been easier! Sam Stauffer, Spartan’s Director of Training, is taking you through our inventory and explaining how to use each at-home workout item efficiently and effectively. Today’s piece of equipment: stretch bands. Browse the collection in the Spartan store, or browse Tough Mudder gear when you click here.
