How to Train at Home (banded workout day three and four)

1 comment / Posted on by Andrew Jansen

How to Train at Home (banded workout day three and four)

Its still 2020, and you still can't get the gym, we are here to make it work again (for free) because we don't think anyone should charge for this. Link to Day one and Two here

 

Overall principles (again)

  1. Weight/resistance is way less important than volume/time under tension. All work sets are to failure. We can use tempo here to our advantage.
  2. The rest is as short as possible (aim for 90 seconds). We need to accumulate fatigue
  3. Some stuff is set up in supersets, because we need to accumulate fatigue
  4. Lots of warmup tactics will make this effective for prehab and rehab

 

Set-up - 4 times per week, training at home

  1. Chest and Back
  2. Shoulders and abs
  3. Legs
  4. Arms and function day

 

The Rep Scheme

  1. Warm up – 30 reppers
  2. Your last set should be below the rep 8-12
  3. You need to use tempo to control failure. Go as SLOW as you need on the positive and negative to make the rep count prescribed. For instance, for 8 rep pushups - I will do 20 second down 10 second up for 8 reps - its hard.

 

 

Day 3

Day 3 – Leg Day

If something is A1-A2 - its a superset

If something is just B - its not a superset

Warm up 1

Bunch squats

Stretch your hip flexors

Warm up 2

 

Bunch of RDLs

30 reps

A1 x5

Jump Squats (as high as you can, down as slow as you can)

5 Reps

A2 x5

Tempo Squats - 5 seconds down - 5 seconds up

Failure of up to 50

B1 X 5

Banded Squat

Attach band over shoulders

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

B2 x 5

Band RDL

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

C x 5

Split squats (all reps on one leg before the other - fine to rest between legs)

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

D x 5

Pull Throughs

Band is behind the feet

Set 1 30

Set 2 25

Set 3 20

Set 415

Set 5 8-12

E x 5

Lunges

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

F x 5

Step up (banded if you need it)

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

 

 Banded Pull Through

 

 

Day 4

Day 4 - Arm Day - the best day of the week!

Warmup

Bunch of shoulder stretches

Stretch your chest and lats

Warmup

Pushups

30-12

A x 5

 

Banded Curls

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

B x 5

Band Pushdowns

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

C x 5

Band Hammer Curls

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

D1 x 5

Band Extensions (elbow out)

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

D2 x 5

Close grip pushups

Set 1 30

Set 2 25

Set 3 20

Set 4 15

Set 5 8-12

E x 5

Band rotator cuff work

20-8

F x 5

Scap Pushups

Failure

G x 5

Bear Crawl

Forward and back in the space you have for 30 seconds

I x 5

Close grip chins

6-8

J x 5

Crunches

Failure



 

Elbow out tricep extensions (obviously without the weights if none at home)

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$19.95
Power Band - Purple (M)
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Micro Fabric Band Set
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Power Band - Green (L)
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1 comment

  • Posted on by Carol Jenkins

    Hi I’m based in England and have just started doing these workouts this week, thanks so much for posting, gave me a good challenge in our lockdown. Much appreciated

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