BACK & BICEPS

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A1:  SINGLE ARM BANDED ROW - 8 TO 12 REPS 

A2:  BANDED LAT PULL DOWN - 8 TO 12 REPS 

A3:  BANDED MID RANGE PULL DOWN - 8 TO 12 REPS 

A4: UPPER BACK BANDED ROW - 12 TO 15 REPS 

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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B1: STEP FORWARD SINGLE ARM BANDED BICEP CURL - 8 TO 12 REPS 

B2: SHORT RANGE SINGLE ARM BANDED BICEP CURL - 8 TO 12 REPS 

B3: MID RANGE SINGLE ARM BANDED BICEP CURL - 8 TO 12 REPS 

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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CHEST, TRICEPS & SHOULDERS

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A1:  FLOOR BANDED SHORT RANGE FLY -  8 TO 12 REPS 

A2:  CHAIR BANDED FLY -  8 TO 12 REPS 

A3:  FLOOR BANDED CHEST PRESS -  8 TO 12 REPS 

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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B1: SINGLE ARM BANDED TRICEP PUSHDOWN  -  8 TO 12 REPS 

B2: SINGLE ARM BANDED TRICEP EXTENSION  -  8 TO 12 REPS 

B3: TRICEP PUSH UPS -  8 TO 12 REPS 

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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C1: BANDED SHORT RANGE SIDE LATERAL - 10 TO 15 REPS 

C2: BANDED LENGTHENED RANGE SIDE LATERAL - 10 TO 15 REPS

C3: BANDED MID RANGE SIDE LATERAL - 10 TO 15 REPS

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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QUADS, HAMSTRINGS ​& GLUTES

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A1:  BANDED LEG EXTENSION -  8 TO 12 REPS 

A2:  BANDED OR BODYWEIGHT SQUATS -  8 TO 12 REPS 

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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B1: BANDED STRAIGHT LEG DEADLIFT -  8 TO 12 REPS 

B2: LYING BANDED LEG CURL  -  8 TO 12 REPS 

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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C1: LUNGES OR SPLIT SQUATS - 10 TO 15 REPS 

C2: BANDED OR BODYWEIGHT GLUTE BRIDGES - 10 TO 15 REPS

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1 MINUTE REST AND REPEAT FOR 4 ROUNDS

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