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Basic Bands Routine

Here is the basic set of bands movements for functional, upper body strength and conditioning.

Please note that resistance loop bands are preferred over resistance machines and free-weights. Both machines and free-weights introduce inertial mass. It is that inertial mass that can cause damage in the event that the movement is not performed perfectly. Bands do not allow the user to "get into trouble."

They are readily available on Amazon. Body-Bands is a great product, because the bands are layered and do not break and snap.

You can/should work up to performing this basic routine every day. I use a the following progression of reps/set:
  • Set 1) 12 reps...rest 3-5 seconds
  • Set 2) 10 reps...rest 3-5 seconds
  • Set 3) 8 reps...rest 3-5 seconds
  • Set 4) 6 reps...rest 3-5 seconds
In Sabertooth Fitness terms, this is an Aztec progression....Aztecs used a base-12 number system. The reason for this progression is to squeeze out the maximum performance from muscles that are growing increasingly fatigued.

This video introduces and demonstrates the following movements:
  • Shoulder Shrugs
  • Lateral (Side) Shoulder Raises
  • Upright Rows
  • Overhead Shoulder Presses
  • Rear Deltoid Flyes
  • Bicep Curls
  • Tricep Pressdowns
  • Rows
  • Chest Flyes
  • Seratus Shrugs

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