SUPERBANDS. Progressive Fitness Internship Project. Aaron Johnson Spring 14

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1 SUPERBANDS Progressive Fitness Internship Project Aaron Johnson Spring 14

2 Table of Contents Part 1 Page Number Methods and Procedure 2 Proposal 2 Final Project 2-5 Part 2 Results 5 Part 3 Discussion 6 1

3 Methods and Procedure The idea of bringing the use of large resistance bands or Superbands to Progressive Fitness had been in the works before I started my internship. When I was brought on the staff asked me to research the uses of Superbands and how Progressive Fitness can benefit from them. My A.) Proposal: I. Title: Superband Small Group Training II. Purpose of project- The purpose of my project is to introduce Super Bands as a portion of a Small Group Training Class and if possible expand upon the current protocol to include Superbands as an additional cross training tool in the Group Exercise and Personal Training. a. Participants involved- 3-8 participants, 8 max based on equipment. I will advertise the class to the employees through . b. Program, facility, activity or class designed- use a current class as the foundation then introduce the super bands as a portion of that class. Superbands would complement classes like kettle bells, Rip and Rope, boot camp, or even Tabatas. c. Schedule of events for Superband Staff Demo Introduction of super bands and how they can benefit you Answer questions Band Mobility Demo possible band exercises Additional Questions d. Site- Campus II e. Hand out- rough draft updates to be made if needed (see attached) f. Budget- equipment I should need: 1. Super bands with varying resistances (I would recommend getting at least 4 or more of the red ½ inch 30lb monster bands from ROGUE FITNESS, a lot more individual band work can be done with them, plus they are the cheapest) 2. Anchor (TRX frame will work) III. Proposed methods of measurements and evaluation a. Survey: done through SurveyMonkey B.) Final Project: This was my final project write up for my Superbands presentation. This document was distributed out to the staff for their use during my presentation, then for them to keep after because of the list of exercises I had found and demonstrated. 2

4 Super bands What are they? Super bands are large elastic bands that come in varying resistance to meet all fitness levels. Anyone from an occasionally exerciser to a professional athlete can benefit from using super bands. They bring a resistance factor to the table that you cannot get from a machine or free weight alone. When using the bands, you can target individual muscle groups or blast your whole body with a few simple moves at an intensity you choose. How are they beneficial and how can they be used? 1. Adaptable for all fitness levels a. You can choose your own resistance level. b. Use single or multiple bands. c. They come in a variety of resistances. 2. You can replace almost any resistance movement with a band movement 3. Can be used to assist or resist any movement 4. Different than free weights a. Instead of having the constant resistance of a free weight resistance bands offer a varying resistance through the movement. b. Adds a factor of stability, both concentric and eccentric have resistance. c. Adds variety to a workout, constantly challenges muscle and gets you away from repetitive movements of a dumbbell or free weight. 5. Whole body exercise can be done with one band a. Instead of using multiple weights to hit every body part you can use one band, adjust the resistance and go to work. 6. Can be easily incorporated into any existing class to compliment or intensify the work out or become a class in itself. 7. Can be used for stretching and mobility a. Any part of the body can be stretched using the resistance bands, allowing you to hit all corners from every angle. b. Bands can add distraction to the target muscle or joint to enhance the stretch. 8. Inexpensive, small, light, and convenient for storage and even traveling a. Can be easily stored, much cheaper than frees weights or machines, and can be taken on the road to conferences or fitness seminars for demonstrations.(healthyu, new hire meetings) 9. Can be used alone, with an anchor, or with a partner 10. Can be combined with other equipment a. Can easily be used with benches, dumbbells, barbells or pull up bars to assist or resist the movement. 11. You are only limited by your imagination and creativity 3

5 a. These bands can do any variation of any exercise and pair that with your imagination the possibilities are endless. What clients could this benefit? 1. The best part about these bands is that they are adaptable for anyone! They can be used at the beginning of a work out for an active warm up or stretch, during the workout to add resistance or a factor of stability, or at the end for a cool down stretch. 2. They can be used even in the off days at home for stretching out the sore sports from yesterday work out. 3. People who are looking to add variety to their workout. 4. People who don t want to spend 100 s of dollars on home gym equipment, or people who are looking for something to take on the road with them. ***Before any workout with bands check them for cracks. Cracks can cause bands to snap*** Mobility 1. Post chain p Banded hip extension p Olympic wall squat p Lats- band overhead distraction p over head with external rotation Bully extension p Banded classic spinal twist p Hip capsule external rotation banded distraction p. 317 Assistance 1. Assisted push up band around elbows/ anchored and across chest 2. Planks 3. Assisted squats/ pistol squats 4. Pull ups/ muscle ups 5. Hand stand push up modifier band around the waist toes on box Solo 1. Back squat/ front squat/ front squat jumps 2. High pull/ high pull step/ high pull jacks 3. Dead lift hands at side 4. Sumo deadlift single band/ sumo deadlift double band 5. OH push press/ squat press 6. iron cross squat/ OH squat 4

6 7. Hands at side lateral step out/ hands at side lateral walk 8. X band step outs high pull/ x band walk high pull/ squat jacks high pull 9. Front raises/ Band swings (feet position to make it easier) add a kettle bell 10. split squat/ drop lunge 11. Rows/ Cross body rows 12. resisted band push ups Partner or Anchor 1. Bear crawl (partner) need two heavy bands 2. Stationary run or chop step/ Accel. Forward (partner) need two heavy bands 3. Stationary back pedal/ Accel. Back ward/ touch and back pedal (partner) need two heavy bands 4. Side shuffle (partner) drive off back foot need two heavy bands 5. Lean forward squats/jump squats may need two bands 6. Broad jump two-three bands 7. Figure 8 s lateral and front and back 8. Split squat (stationary feet)/ lunge with knee drive/ Split lunge jumps may need two bands 9. Band on lower back split squat/ drop lunge/ split squat jumps 10. Snap downs straight down/ down left right step (low impact)/ down left right jump 11. Chest press/ squat and press 12. Rows/ squat rows 13. Wood chops 14. Hay bails Results For full results see superband survey: 5

7 Discussion A. Based on the verbal feedback we received from members as well as the anonymous survey that I conducted most if not all member have benefited from the bands. Members have said the use of bands has challenged their muscles in a way that they are not used to but it has also assisted them in performing exercises that they could not do before, such as pull-ups and push-ups. The staff has also benefited from their use. It has added new variety of resistance and assistance into their class structure as well as in personal training. Superbands have been used in a variety of classes including Tabatas, MetCon, bootcamp, transform, Tri-Fit, Kettlebells and TRX, and more. Personally I have benefited from this project because it has expanded my knowledge on a useful exercise tool that I probably would not have used to the extent that I do know. B. The superbands were a cost effective purchase at only $ for 18 bands, three different resistances and six bands of each resistance. The bands are used daily and the fitness center will continue to see frequent use of the bands in studio training, group exercise classes, and with personal training. C. This project was given to me by Progressives exercise specialists, and it was my responsibility to research the bands present their benefits to the staff. Because the bands were already an idea the staff had my presentation was fully accepted. After my presentation and the bands order had arrived they were quickly implemented into studio training and group exercise by myself and other exercise specialists. D. My internship project has proved valuable to Progressive Fitness exercise specialists and the fitness center members. They have added variety to classes as well as provided members with a new form of resistance and assistance. I feel that these bands will continue to have frequent use in the fitness center, and based on my survey some members would like to see them incorporated into classes even more. 6

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)

Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you