It’s time to use my favorite band–check out the different weights you can use here.
I’ve been integrating a resistance band into my training the past 6 months and seen some SERIOUS different in the power of my legs.
Having a severe case of scoliosis but a burning passion for training has required me to think outside the box for helping my body function the best it can.
Below are a few of the exercises I do 2x/week with my Resistance band.
Read and watch the videos closely, then give them a try! Hopefully you’re a part of Body Buddies World so you can tell me how it goes!
Decline Press w/ Resistance Band
I love to press outward and get the glutes engaged before bending the knees and engaging the glute/ham tie-in. When I’m focusing on training glutes, I rarely bring my knees all the way toward my armpits; it’s more of a half range of motion effort.
Drive through the heels, press out with the knees, and keep your weight lighter than most would tell you. Back when I was pushing heavy weights, I would have 3-5 45 lb. plates on both sides of the machine (270-450 lb.) but now, I rarely do much more than 1, maybe 2 plates on each side.
I keep the main weight off, go more slowly, and use the band to create more tension in the glutes and hammies.
The key for me to train my legs hard-core with very little pain has been three-fold:
- Decrease the weight I ever put directly on my spine. That means no weighted lunges, squats, dead lifts at all, and much lighter weight in pressing than usual.
- Use a resistance band (this amazon link will take you to the exact one I use) to increase tension in the glutes and protect my knees from internal rotation.
- Slow down my movements from a typical 2:2 tempo to nearly a 4:4 tempo. Very slow and controlled while also focusing a ton on balance and precision.Grab your own resistance band and start giving these exercises a try!Love your bud,#CoachKristy Jo