I was SO excited to get accepted into the Exercise & Movement Science (EXMS) program at Lane Community College for many reasons. One of the reasons was because I got to put what I learned straight into practice THE VERY FIRST DAY of school in my internship! I got hands-on experience working in a gym environment, the Fitness Education Center (FEC), before my second class of the first Monday!
I had recently spent the last two years of my life taking classes primarily focused in anatomy and physiology, but didn’t really get the chance to apply my education to real life situations; in the FEC I was administering fitness assessments, creating exercise prescriptions for personal training sessions, and designing 20 minute-long routines called Fit Expresses (FEs) for extremely diverse populations within the first few weeks of school.
I liked to vary my FEs each day that I interned to gain different teaching experiences and to keep people interested in my newest routines. One day, as I was on my way to the bus, I was stopped by a young man named Jerry who complemented me on a circular resistance band routine I had made. He told me he had especially liked it’s effectiveness and how he had felt the muscles he was using during the workout.
So, per Jerry’s request, here is a revised and updated version of the circular resistance band routine! Enjoy this gen[you]ine health beat!
FORMAT: Each exercise is to be done 20 times per side unless otherwise stated. During the FE in the FEC we went through all the exercises one time before repeating them all a second time; you can go through as many rounds as you like 🙂 Be mindful of your body and focus on the quality of the repetitions rather than the speed.
- It is important seek your physician’s approval before implementing new exercises into your routine.
- Be mindful of your resistance band. Check it regularly for any tears or defects to prevent possible injury.
Lay on your right side. Place your right arm underneath your head so it is supporting your head and neck (without propping it up). Stack your knees and feet directly on top of each other to prevent your pelvis from leaning forwards or backwards. Bring your knees slightly in front of your body.
Level 1- Without a band, lift your top knee up as high as you can (without rotating your pelvis) while your heels are together.
Level 2- Place a circular resistance band above your knees and do the same movements as in level 1.
Level 3- Use the band and keep the top knee and foot level as you lift them up as high as you can (heels are not touching).
Lay on your back. Place your hands on either side of your body. Engage your abdominal muscles by exhaling as you lift your pelvis up as high as you can and push through your heels. Try to get your body in a straight line from your shoulders to your knees.
Level 1- With no band, place your feet directly under your knees and close to your glutes. Lift your pelvis up as you squeeze your glutes. Lower back down without touching the floor and then lift back up again.
Level 2- Place the band above the knees and actively push the knees out slightly to maintain tension on the resistance band. Do the same movements as in level 1.
Level 3- Instead of placing your feet on the ground, find a small step or box to rest your feet on. Make sure your feet and knees are still relatively aligned. Lift your pelvis up and then lower back down without touching the floor.
Bring your feet about hip or shoulder-width apart in two parallel lines. Let your toes point forward and carry your weight towards your heels. Keep your knees slightly bowed apart to maintain tension on the resistance band, your knees and feet should be aligned. Pivot at your hips FIRST, sending your glutes back BEFORE your knees bend (this will prevent forward travel of the knee, meaning the knee comes forward over the toes). Placing your hands in front of your body, like in the picture, may help with balance. For levels 2 & 3, thrust your hips when you come up so help activate your glutes even more.
Level 1- Isometric hold: lower into a squat and hold the position for 20-30 seconds.
Level 2- Lower and lift to a count of down two, up two.
Level 3- Lower and lift to a count of down five, up two.
Place a band above your knees and squat with feet hip or shoulder-width apart, pivoting at your hips first. Try to prevent your head from bobbing up and down while you execute the steps; imagine you had a glass of water on your head and you didn’t want it to tip over and spill. When you step, focus on bringing the knee up high. Complete two full boxes (1 box = 4 steps forward + 4 steps left + 4 steps backward + 4 steps right).
Stand next to a stable object as needed for balance. Only lift your leg as high as you can without letting your spine or pelvis tilt.
Level 1- Without a band, bring your toes to your shin (using the leg away from the wall). Your heel should be pointing to the floor. With slightly bent knees lift and lower the outer leg to a count of up two, down two.
Level 2- Place the band above the knees and follow the same movements as in level 1.
Level 3- Place the band at your ankles and change the count to up five, down two.
Posterior Leg Raise
Stand facing a stable object. Bring toes towards shins and lead with your heel. Keep a neutral and unmoving spine as you extend your foot backwards.
Level 1- No band, lifting and lowering to the count of up two, down two.
Level 2- Band around ankles and same count.
Level 3- Band around ankles to the count of up five, down five.
Stand with your feet about hip-width apart. Step one foot out several inches. Lift the toes towards the shin so your heel is pointing to the ground. Lift knee directly up as high as possible and then place your heel down in the same spot.
Level 1- No band to the count of up two, down two.
Level 2- Band around heel of one foot and underneath arch of the opposite (displayed in picture below).
Level 3- Same band placement to the count of up five, down two.