REL Band Home Program

April 27, 2020

REL Band Home Program

In Home Band Workouts: 5 DAY SPLIT

Needed: 1-2 Bands (red elite FTS), yourself, and Run Everything Labs EWP or STW

 

 Day 1: LEGS & ARMS 

3 round blood boiler (no rest) superset

  • Leg Extension: 20 reps
  • Single Leg Curl: 20 reps per leg

5 round triset

  • Bulgarian split squat w/chair or couch: 20 reps
  • Banded stiff leg deadlift: 20 reps
  • Air squats: 20 reps

3-5 round triset

  • Banded curls (hammer): 20 reps
  • Banded Tri extensions from high hang: 20 reps
  • Planks: 30-45 seconds

2-3 round superset

  • Banded skull crushers: 50 reps
  • Banded Tri extensions from low attachment: 50 reps

 Day 2: CHEST & TRICEPS 

3 round blood boiler superset

  • Pushups: 10-20 reps
  • Chair dips: 10-20 reps

5 rounds triset

  • Incline push ups: 20 reps
  • Flat push ups (with band if you can): 20 reps
  • Banded tricep extension from low attachment: 20 reps

3-5 rounds triset

  • Chair dips: 20 reps
  • Single arm banded tricep extension from high attachment: 20 reps
  • Both arm banded tricep extension from high attachment: 20 reps

3-5 rounds triset

  • Ab wheel (planks 30-45 second if you don’t have): 10-20 reps (try to increase weekly)
  • Lying leg raises: 20 reps
  • Bicycles: 20 reps per side

 Day 3: BACK & BICEP 

3 round blood boiler superset

  • Banded Rows: 20-25 reps
  • Banded curls: 20-25 reps

5 rounds triset

  • Banded single arm rows: 20 reps
  • Banded double hand rows: 20 reps
  • Banded hammer curls: 20 reps

3-5 round triset

  • Banded pullovers: 25 reps
  • Banded pull downs (Attachment if you have one): 25 reps
  • Banded double hand curls: 25 reps

3-5 rounds triset

  • Banded upright rows: 25 reps
  • Banded lateral raises: 25 reps
  • Banded single arm pullovers: 25 reps

3-5 rounds

  • Knees to chest: 20 reps
  • Leg raises: 20 reps
  • Bicycles: 15 reps each side
  • Side Swipers: 30 reps each side

 Day 4: LEGS & SHOULDERS 

3 round blood boiler superset

  • Banded Stiff Leg Deadlift: 20 reps
  • Banded Squats (Body Weight if you can not): 20 reps

5 rounds triset

  • Banded Leg Extensions (both feet): 25 reps
  • Banded lying leg curls (1 second squeeze): 25 reps
  • Reverse Lunge to forward lunge: 20 reps each leg

3-5 rounds triset

  • Banded Squats (bodyweight if you can not): 25 reps
  • Banded Hip Thrusts: 25 reps
  • Box (chair, stairs) Jumps: 25 reps

3-5 rounds

  • Banded face pulls from high attachment: 20 reps
  • Banded lateral raises: 20 reps
  • Banded upright rows: 20 reps
  • Banded shoulder press: 20 reps

3-5 round superset

  • Planks: 30-45 seconds (try and increase weekly)
  • Lying leg raises: 30 reps

 Day 5: BACK & CHEST 

3 round blood boiler superset

  • Push ups (banded if you can): 10-20 reps
  • Bent over banded rows: 20 reps

5 round triset

  • Banded Push (if you can): 25 reps
  • Banded seated rows: 25 reps
  • Banded LPD pulldown: 25 reps

3-5 round triset

  • Decline Push up: 10-20 reps
  • LPD style banded pull down: 25 reps
  • Banded pullovers from high attachment: 25 reps

3-5 round triset

  • Standing Banded Press: 25 reps
  • Single Arm Banded Flys: 25 reps
  • Single Arm Banded Rows: 25 reps

2 round triset (no rest)

  • Standing Banded Press: 20 reps
  • Push UP (with or without band): 20 reps
  • Pull up (with or without band): 20 reps


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