Band Full Body
Six moves, one band, three rounds.
Coach's note
One set of each in turn, then 60 seconds' rest — that is a round. A band is hardest at the top, so slow the last third of every rep down.
The session
- 1
Band Squat
3 x 12
Stand on the band, handles at the shoulders, squat.
- 2
Band Good Morning
3 x 12
Band under the feet and behind the neck. Hinge at the hips, back flat.
- 3
Band Row
3 x 12
Seated with the band round your feet, or anchored at chest height. Elbows back.
- 4
Band Overhead Press
3 x 10
Stand on the band, press to lockout without leaning back.
- 5
Band Bicep Curl
3 x 12
Stand on the band, elbows pinned to your sides.
- 6
Band Tricep Extension
3 x 12 · rest 60s
Band behind you, press overhead from behind the head.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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