Ryher pull up resistance bands complete training. Disclaimer

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1 Disclaimer This manual is intended to teach athletes, coaches, trainers, and fitness or performance experts how to implement, set-up and enhance functional performance using resistance bands. The author of this manual is not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching or other dissemination of any technique, information, or ideas presented in this manual. The information in the manual is presented for educational purposes only. Consult your physician before starting any exercise program For more information on Resistance Band Training Contact: RYHER Sports Get product updates and discounts at 1

2 Resistance Band Training...The Perfect Solution to creating a high performance body It has become a well known fact that interval strength training is the most effective and efficient ways to train regardless of your fitness or performance goals. That said lets hit the gym. Unfortunately for many baby boomers hitting the gym is not possible when evaluating the time demands placed on what has become a very fast paced time crunched professional and personal society. As a result a simple home band gym that allows you to perform 1000 s of resistance band training exercises could be more than enough to redevelop a high performance body that looks feels and performs the way you want it to. Here are a few facts that will assist in understanding why Resistance Band Training may be exactly what you are looking for to take your home workouts to a totally new level of results. FACT #1 Muscles are dumb. They don t know the difference between a dumbbell, a barbell, a kettlebell or a resistance band. They are adaptors not just contractors. Muscles will adapt and get lean, strong and sculpted regardless the training tool. The real key is intensity and with band s unique ascending resistance they allow you to literally change resistance on the fly so you are always maxing out your training effort. FACT #2 The most used excuse for lack of training is no time especially when you have to drive to the gym. Who needs a Gym?? Resistance bands accommodate to any one while allowing you to train Anywhere, Anytime, and at Any Intensity. So you choose. Get product updates and discounts at 2

3 FACT #3 Resistance bands are the only tool that allows you to train and create resistance from any possible angle or force vector. As a result you can sculpt your muscles, build real world strength and train athleticism far more effectively using elastic resistance versus only training with a dead weight. FACT #4 Hate to change the weight??... Me too! The key to a great metabolic, fat burning workout is making sure you keep recovery the same, especially when fatigue continues to build. Having to change weight or training tools can make transitioning and keeping a consistent recovery difficult; not to mention it breaks up your workout momentum. To change resistance with bands all it requires is stepping back or stepping forward. Also all the workouts in the EXPRESS Band Workout Library are specifically designed to make transitions seamless. FACT #5 No place to attach bands?? If you have a door you have an attachment site for resistance band training. Using a band utility strap, you can attach onto a door or any stable structure. However if that doesn t work, you still have tons of attachment free exercise options to choose from. Get product updates and discounts at 3

4 Get Leaner, Stronger and More Athletic in 10 Minutes or Less Welcome to the EXPRESS Band Workout Library Any Body.Any Where.. Any Time. At Any Intensity The EXPRESS Band Workout Library is designed to be a quick at a glance reference guide for coaches, fitness professionals and fitness enthusiast who want to create band only workouts using the Resistance Band Training approach. Once the exercises Ryher in the library are studied Sports and mastered, The EXPRESS Band Workout Library will become YOUR go to resource for instant high energy band workouts regardless of location, time or training population. All you need to perform the EXPRESS Band Workouts is a pair of bands and your body. Now if you want a few more luxuries. A pair of training handles, a Band Utility Strap and a Link Strap would definitely add to the overall training experience. Get product updates and discounts at 4

5 Here is how to use the EXPRESS Band Workout Manual Each of the mini workouts are intended to be performed as individual workouts that will last a minimum of 4 minutes, but can go longer depending on which interval sequence you apply. Here are a few suggestions on how to master the exercises and begin to design incredible band workouts: 1. Attempt one warm up set using a 30 second work with a 30 second recovery and transition for each exercise before getting more aggressive with a shorter recovery interval sequence like a or Tabatas. 2. Make sure you study the pictures and attempt each exercise using a light resistance band initially to safely teach yourself. 3. Add in one new 4 minute band workout during each of your normal weekly workouts until you have attempted at least 4 different workouts. Repeat this for at least 2 weeks until you have fully mastered each of those 4 workouts. 4. Place those 4 workouts into a full 20 to 30 minute band only workout that you perform at least one time per week in place of your traditional strength workout. Do this for 2 more additional weeks 5. Now add this workout into your normal weekly workout routine. 6. Repeat this same 4 week sequence with 4 more workouts from the EXPRESS Band Workout Library. At the end of this 4 week cycle you will not have 2 complete 20 to 30 minute interval strength workouts using only bands. My hope is that the EXPRESS Band Workout Library will not only challenge you physically but it will force you to think through how to effectively train with resistance bands. It is a proven fact that once individuals have trained consistently with bands for at least 4 weeks, they will see a noticeable difference in their overall strength, agility, timing and flexibility. Get product updates and discounts at 5

6 Single Band Workouts Crank up a Life Changing Workout with one single band Get product updates and discounts at 6

7 Workout 1 - Right and Left Single Arm Push Workout 2 Right and Left Single Arm Pull Get product updates and discounts at 7

8 Workout 3 - Right and Left Single Arm Rotational Push Workout 4 - Right and Left Single Arm Rotational Pull Get product updates and discounts at 8

9 Workout 5 - High Pull and Front Squat Workout 6 - High Pull and Push Press Get product updates and discounts at 9

10 Workout 7 - Front Squat and Push Press Workout 8 - Over Head Squat and Squat Jumps Get product updates and discounts at 10

11 Workout 9 - Overhead Squat and Incline Push up Get product updates and discounts at 11

12 Workout 10 - High Pull and Lateral Step Press Workout 11 - Alternating Horizontal Push and Alternating Speed Rowing Get product updates and discounts at 12

13 Workout 12 - Right and Left Assisted Pistol Squats Alternating Bulgarian Ryher Squat Sports Workout 13 - Right and Left Elevated Single Leg Squat Get product updates and discounts at 13

14 Workout 14 - Right and Left Lawnmowers Workout 15 - Right and Left Hose Pulls Get product updates and discounts at 14

15 Workout 16 - Right and Left Single Leg Bench Squat or Single leg Squat Workout 17 - Assisted Pull-up and Resisted Push Up Get product updates and discounts at 15

16 Workout 18 - Front Squat and Overhead Lateral Walk Front Squat Alternating Single Arm Press Get product updates and discounts at 16

17 Workout 19 - Hammer Curl and Overhead Tricep Press Workout 20 - Jerk Press and Alternating Bent-over Row Get product updates and discounts at 17

18 Workout 21 - Straight Leg Dead-lift and Bilateral Bent-over Row Get product updates and discounts at 18

19 Multi-Band Workouts Double Your Bands Double Your Effort Double Your Results Get product updates and discounts at 19

20 Workout 1 Right and Left Forward Lunge (Linked Up Band Hip Attachment) Workout 2 - Alternating Lateral Lunge with Lateral Reach (Linked Band Hip Attachment) Get product updates and discounts at 20

21 Workout 3 - Alternating Push and Pull (2 Bands 2 Handles) Workout 4 - Alternating Reciprocal Push and Pull (2 Bands 2 Handles) Attached Separate) Get product updates and discounts at 21

22 Workout 5 - Bilateral Push and Pull (2 Bands - 2 Handles) Workout 6 - Bilateral Hip Pull (Linked Band with Hip Attachment and 2 Bands - 2 Handles) Get product updates and discounts at 22

23 Workout 7 - Right and Left Rotational Hip Pull (Double Linked Hip Attachment and a Single handled band) Workout 8 - Hip Squat and Power Long Jump (Double Linked Hip Attachment) Get product updates and discounts at 23

24 Workout 9 - Hop Matrix and Right Side than Left side (Double Linked Hip Attachment) Sagital Hop Frontal Hop Workout 10 - Horizontal Curl and Overhead Tricep (2 Bands 2 Handles) Get product updates and discounts at 24

25 Workout 11 - Mountain Climber and Get ups (Half Harness Attachment) Workout 12 - Split Jumps and Backwards Towing (Double Linked Hip Attachment) Get product updates and discounts at 25

26 Workout 13 - Alternating Step Curl and Tricep Step Back Press (2 Bands 2 Handles) Make sure alternate feet on step back Avoid excessive hyperextension through the lumbar spine (Low Back Region) Get product updates and discounts at 26

Workout 14- Alternating Assist and Resist Lateral

of Pull on the Band) Assisted Lateral Lunge Resisted

Resist Lateral Lunge Rotational Reach (Note line of

Resisted Lateral Lunge Rotation Copyright 2012

27 Workout 14- Alternating Assist and Resist Lateral Lunge (Double Linked with Hip Attachment) (Note line of Pull on the Band) Assisted Lateral Lunge Resisted Lateral Lunge Workout 15 - Alternating Assist and Resist Lateral Lunge Rotational Reach (Note line of Pull on Band) Assisted Lateral Lunge Rotation Resisted Lateral Lunge Rotation Copyright 2012 Resistancebandtraining.com Get product updates and discounts at 27

Workout 16 - Alternating Resisted Forward Lunge

increases gluteal activation Squeezing hips

Climber and Assisted Push Up (Half Harness

28 Workout 16 - Alternating Resisted Forward Lunge (Double Linked Hip Attachment) Introducing reach increases gluteal activation Squeezing hips increases trunk activation Workout 17 - Mountain Climber and Assisted Push Up (Half Harness Attachment) Get product updates and discounts at 28

and Alternating Resisted Forward Lunge (Double Linked Hip

29 Workout 18 - Right and Left Rhythmical Reach (Double Linked Hip Attachment) Workout 19 - Alternating Split Jump and Alternating Resisted Forward Lunge (Double Linked Hip Attachment) Get product updates and discounts at 29

30 Workout 20 - Right and Left Lateral Hops (Double Linked Hip Attachment) Note line of pull on band Get product updates and discounts at 30

31 Workout 21 - Stationary Run Strength matrix Double Linked Hip Attachment Choose any single Free band upper torso strengthening exercise to do in between running sets. (Examples below) Should not have to remove band from hip while training with free single band Get product updates and discounts at 31

32 Core Workouts Ryher Stop the Sit ups Sports and Crunches Get product updates and discounts at 32

33 Workout 1-3 Way Pillar Isometric Get product updates and discounts at 33

34 Workout 2 - Walking Plank Small Steps using a reciprocal pattern Get product updates and discounts at 34

35 Workout 3 - Walking Plank and Alternating T-Stabilization Get product updates and discounts at 35

36 Workout 4 - Push up plus and Mountain Climber Get product updates and discounts at 36

Workout 5 - Alternating Rotational Oscillations Small Band Suggested Movement of hands should be very small amplitude and as fast as possible while keeping

37 Workout 5 - Alternating Rotational Oscillations Small Band Suggested Movement of hands should be very small amplitude and as fast as possible while keeping hips and pelvis very stable. Press feet firmly into the ground to take advantage of ground reaction forces Get product updates and discounts at 37

38 Workout 6 - Overhead Lockouts and Lateral Step and Push Smaller band recommended Get product updates and discounts at 38

39 Workout 7 - Overhead Marching and Step Backs Smaller Band recommended Get product updates and discounts at 39

40 Workout 8 - Step Back Matrix Smaller Band recommended Start Posterior Step Drop Step Get product updates and discounts at 40

41 Bonus Cardio Workouts Time to get off the treadmill and learn to deal with the ground Get product updates and discounts at 41

42 All Cardio Set ups Use the double linked hip attachment Workout 1 Stationary Power Skip and Easy Stationary Trot Workout 2 - Stationary Run and Power March Copyright 2012 Resistancebandtraining.com Get product updates and discounts at 42

43 Workout 3 - Back Pedal and Stationary Power Skip Workout 4 Right and Left Shuffle Get product updates and discounts at 43

44 Workout 5 - Right and Left Turn and Go Workout 6 Stationary High Knee Run and Crab Mountain Climber Get product updates and discounts at 44

45 Workout 7 - Right and Left Drop Step Shuffle Get product updates and discounts at 45

Workout 8 - Run Matrix and Trot The Run Matrix Trot is designed to train all running motions but allow for a recovery phase (the trot) in between each run.

46 Workout 8 - Run Matrix and Trot The Run Matrix Trot is designed to train all running motions but allow for a recovery phase (the trot) in between each run. This decreases workload and allows for easier instruction while allowing clients to acclimate to the band. Suggested sequence would be Backpedal Shuffle Stationary Run Turn and Go Shuffle Backpedal Stationary Run Turn and Go Get product updates and discounts at 46

47 9 - Cardio matrix Cardio matrix incorporates no trot between runs. Sequence your running directions as: Back Pedal Shuffle Right Shuffle Left Stationary High Knees - Turn and Go Right Turn and Go Left Backpedal Backpedal Shuffle Stationary Run Turn and Go Copyright 2012 Resistancebandtraining.com Get product updates and discounts at 47

48 10 - Quick Step Matrix with Trot Quickstep Side to Side Crossover Get product updates and discounts at 48

Workout 11 - Right or Left Shuffle and Lateral Lunge Workout 12 Right or Left Turn and Go and Lateral

Workout 13 - Stationary Run and Alternating Reach 14 - Stationary Run and Assisted Lunge

51 Got 10 Minutes?? I have Got a workout for YOU!! The 10-5 Super Set Workout Yes it is possible to get into great shape in 10 minutes and the Resistance Band Super Set workouts can get it done on your terms. The 10-5 Super Set Workouts will be performed using a band or bands while implementing a continuous 10 minute interval Using these specifically designed high intensity band training workouts, clients have been able to cut serious body fat, develop outstanding total body power and elevate their metabolic output while regaining lost flexibility. All together this means People were able to recapture some of that athleticism they had when they were in their 20 s. After numerous times being asked What can I do for a workout while I am. On Vacation, Traveling for business, At home this weekend or At the Park??.. we created The 10-5 Super Set Workouts. These workouts are designed to be performed anywhere, anytime at various intensities by anybody. All you need is your body, a pair of bands and a 10 Minute countdown timer. Handles and Band Utility Strap may also be helpful to have but not necessary. You can train for absolute strength by increasing the band tension, stretch or size while keeping reps between 4 to 6 reps per set. You can train for power endurance by training rep speed versus force. Again rep volume will be determined by size of the band however the focus should stay on keeping the speed of each rep fast, especially during the concentric phase. Reps/set will remain 4 to 6 to avoid losing velocity with recovery time at 1 to 2 or 1 to 1 work to rest ratio. Get product updates and discounts at 51

52 You can also train pure metabolic Fat Burning circuits where high volume and relatively moderate resistance is used so you can crank out reps on each set. If you choose to increase work density by increasing band size, reps will obviously decrease as well. Density training is another option. With this scenario, you increase work volume on each subsequent round. The easiest way to do this is add 2 reps on each subsequent round. Lastly you can implement the contrast method by going with high reps low resistance or low reps with high resistance. This will shake things up and allow individuals to create strength specific workouts for problem areas. *** Please Read *** These workouts are designed for individuals who have become proficient with Resistance Band Training and have mastered many of the EXPRESS Band workouts. This means they have become acclimated to band size and strength as well as conditioning their body to handle elevated workloads. Conditioning your body to resistance band training means you have mastered the movements and have the stability and strength to advance into more challenging workouts Implementing the 10-5 Super Set Workouts Each of these workouts will provide the individuals with a total body strength workout along with a metabolic and cardio challenge. Options for getting Started 1. Perform 1-10 minute Super Set workout in conjunction with you present workout. 2. Perform only the 10-5 Super Set Workouts by choosing 2 and giving yourself a 3 minute rest in between workouts. This will provide you an aggressive 23 minute workout. Get product updates and discounts at 52

53 3. If time is an issue, you can perform 1-10 minute workout but make sure you do a brief 2 minute warm-up using general total body weight movements. Getting started with the RBT 10-5 Super Set workouts?? 1. Pick which workout you want to do. 2. Set up the bands to match the workouts. (Each super set workout only uses 1 specific band set up so there is no need to alter set ups once workout has begun) 3. Determine what your designated reps will be based on your goals and band resistance 4. Turn on the your countdown timer 5. Rock it Post Workout Homework Make sure you record the following information upon completion of the workout. 1. Reps performed (Determines your workout goal) 2. Document the number of rounds performed including half rounds 3. Document size of band used 4. Document distance of stretch which is determined by a mark on the floor or by stepping it off. Next time you choose that specific 10-5 Super Set workout you want to beat your previous effort by increasing your reps, rounds completed or performing similar reps with greater band tension. If you choose to do a back to back Super Set workouts make sure you document accordingly. Get product updates and discounts at 53

54 Super Set Workouts Workout 1 - Single Band Circuit High Pull Front Squat Overhead Press Straight Leg Dead-lift Get product updates and discounts at 54

55 Workout 2 - Attached Upper Torso Circuit Chest Press (2 Bands) Squat Pull Bent Over Press Staggered Bicep Curl Overhead Tricep Press Get product updates and discounts at 55

56 Workout 3 - Advanced Single Band Circuit Front Raises Squat Jumps Dead Lift Band Jacks Get product updates and discounts at 56

57 Workout 4 - Lower Torso Circuit Hip Squat Split Jump Lateral Lunge Lateral Lunge Left Ryher Right Sports Alternating Forward Lunge Get product updates and discounts at 57

58 Workout 5 - Metabolic Circuit Back Pedal Run Squat Pull (1 Band) Chest Press (1 band) Forward Lunge (Hand attachment) Stationary High Knee Get product updates and discounts at 58

Tabatas Band Reaction

Tabatas Band Reaction By Dave Schmitz Resistance Band Training Systems, LLC NOTICE: You Do NOT Have the Right to Reprint and Pass on this Manual! You Also MAY NOT Give Away, And Share the Content Herein