Pulling Weight

By
Appears in the August 2019 issue.

By Colleen Turner

Resistance band training allows us to target small muscle groups that tend
to be under used in activities throughout our day-to-day lives. Resistance
bands allow the opportunity to keep progressive tension on the working
muscle, while targeting a full range of motion, including concentric (positive) and eccentric (negative) movements.

GOAL:  To build long, lean, toned muscularity, focusing on core strength, mobility, and stabilization

EQUIPMENT:  A set of medium to light resistance bands (circle mini band)

Lateral Steps

Begin with feet shoulder width apart and band at ankle height, keeping constant tension on the band. Take 1 small lateral step to the right with right foot only, followed by 1 small step to the right with the left foot, putting your feet back at the original distance apart. Continue for 8 steps to the right, then switch directions and go 8 steps to the left.

Heel to Bum

Begin with feet shoulder width apart and band at ankle height, keeping constant tension on the band. Shift your weight to the right foot, bring left heel up to meet left glute, and down. Switch weight to left foot, bringing right heel up to meet right glute, and down. Continue alternating for 15 reps on each side.

Tick Tock

With resistance band at ankles, step feet apart until there is resistance in the band and lock knees. From a full upright position, abduct your right leg by bringing your right foot away from your body’s midline with your weight shifted onto your left foot. Bring right foot back to the ground, and repeat on the opposite side, kicking left foot up with weight shifted onto right foot. Repeat for 15 reps on each side.

Side Abs

With resistance band under right foot, hold band with right hand. Standing in an upright position, with knees slightly bent and your pelvis and core firm, reach left hand down toward left thigh, then back to an upright position. Repeat 20 times on each side.

Tricep Pull Downs

Hang resistance band over right shoulder (like a bag strap) and use left hand to secure band’s position on your shoulder. Push band down with right palm and extend right arm straight down toward right hip, keeping right elbow pressed into your side. Repeat for 18 reps on each side for 3 sets.

Bicep Curls

Secure band under right foot to top of leg. Holding band with your right hand, step back with your right leg. In the lunge position, hold right elbow at right side and curl arm up to shoulder height, with fingers facing shoulder. Repeat for 15 reps on each side for 3 sets.

Low Ab Heel Drops

Wrap resistance band around knees and lay on back, with arms out for support. Raise legs to tabletop position, pressing hips and lower back into the ground. Externally rotate your knees, with inner thighs angled towards the ceiling. Lower right heel to an inch above the ground, and then back up to starting position. Continue for 15 reps, then repeat on opposite side.

Illustrations by Ievgenii Volyk