Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

144 Pages·2013·3.2 MB·English

RESISTANCE
BAND WORKBOOK
Illustrated Step-by-Step Guide to Stretching,
Strengthening and Rehabilitative Techniques
Dr. Karl Knopf
Ulysses Press
Text Copyright © 2013 Karl Knopf. Design and Concept © 2013 Ulysses Press and its licensors. Photographs
copyright © 2013 Rapt Productions. All rights reserved. No part of this publication may be reproduced, stored in a
retrieval system, or transmitted in any form or by any means without the prior written permission of the publisher,
nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a
similar condition being imposed on the subsequent purchaser.
Published in the United States by
Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN: 978-1-61243-210-6
Library of Congress Control Number 2013931801
10 9 8 7 6 5 4 3 2 1
Acquisitions: Kelly Reed
Managing editor: Claire Chun
Editor: Lily Chou
Proofreader: Elyce Berrigan-Dunlop
Indexer: Sayre Van Young
Front cover design: what!design @ whatweb.com
Photographs: © Rapt Productions
Models: Mary J. Gines, Chris Knopf, Karl Knopf, Toni Silver
Distributed by Publishers Group West
Please Note
This book has been written and published strictly for informational purposes, and in no way should be used as a
substitute for actual instruction with qualified professionals. The author and publisher are providing you with
information in this work so that you can have the knowledge and can choose, at your own risk, to act on that
knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care
professionals before beginning any health program.
Contents
PART 1: OVERVIEW
Introduction
What Is Resistance Training?
Why Train with Bands?
Choosing a Band
Before You Begin
PART 2: THE PROGRAMS
How to Use This Book
PART 3: THE EXERCISES
Upper Body Series
Pull-Down
Flye
Reverse Flye
Horizontal Chest Press
Incline Chest Press
Frontal Raise
Lateral Raise
Shoulder Press
Sword Fighter
Downward Sword Fighter
Long Row
Upright Row
Bike Pump
Archery Pull
Triceps Extension
Horizontal Triceps Extension
Chair Dip
Lawnmower Pull
Trombone Press
Shrug
Biceps Curl
Reverse Curl
Forearm Flexion & Extension
Wrist Fold
Racehorse
Lower Body Series
Gas Pedal
Leg Press
Squat
Squat Shuffle
Forward Lunge
Side Step
Leg Curl
Leg Abduction
Hip Extension
Core Series
Chair Sit-Up
Half Sit-Up
Reverse Wood Chop
Side Bend
Crescent Moon
Pelvic Lift
Push-Up
Attachment Series
Rotator Cuff—Internal Rotation
Rotator Cuff—External Rotation
Long Row
Lat Pull-Down
Chest Flye
Leg Abduction
Leg Adduction
Leg Curl
Hip Extension
Torso Rotation
Ball & Band Series
Chest Press on Ball
Bench Press on Ball
Upright Flye on Ball
Reclining Flye on Ball
Dumbbells & Band Series
Chest Press with Dumbbells & Band
Chest Flye with Dumbbells & Band
Lateral Raise with Dumbbells & Band
Frontal Raise with Dumbbells & Band
Biceps Curl with Dumbbells & Band
Warm-Ups & Stretches
Windmill
Elbow Touch
Shoulder Box
Choker
Lying Knee to Chest
Sit & Reach
Rear Calf Stretch
Gas Pedal
Twister
Side Bend
Rock ’n’ Roll
Head Tilt
Tennis Watcher
Index
Acknowledgments
About the Author
PART 1
Overview
Introduction
Welcome to the world of resistance bands! Resistance training bands were ranked with
stability balls as the most popular piece of exercise equipment in a 2011 IDEA Personal
Training Equipment Trends report. Resistance tubing and bands are popular because
they’re lightweight and easy to transport, which means they can be used when traveling.
Many trainers and therapists like the band because they can adapt any exercise to a
functional application.
These latex training devices have been around since the 1970s, yet they’re a
mainstay of almost every fitness enthusiast. Bands were first used in therapy to
introduce low-intensity resistance to rehabilitating patients. Today bands come in all
shapes and resistances and can be used by people of all ages and fitness levels.
Resistance Band Workbook features almost every conceivable exercise ever done
with an exercise band. Whether you’re looking to enhance your physique, elevate your
sports performance or simply improve functional fitness, this book will add a new
dimension to your workout—regardless of your experience level with resistance
training.
What Is Resistance Training?
Chances are you’re familiar with the term “strength training.” You might also know
about—and even perform—weightlifting, weight training, resistance training or
progressive resistance exercise. Simply put, these terms are used interchangeably by the
public to describe the act of harnessing a resistance to place a load/strain on a muscle to
develop muscle or improve muscular endurance.
Strength training can take many forms, from lifting your own body against the
resistance of gravity to using weights or exercise bands to challenge your muscles. It
really doesn’t matter what shape or form the resistance comes in because the ultimate
goal is to improve strength, muscle size (hypertrophy), muscular endurance or power.
The best method to improve strength is often referred to as progressive resistance
exercise training. Here, a person engages in a set of exercises that slowly and
progressively overload a muscle. When the muscle adapts to the challenge of a
load/resistance and the resistance becomes easier, the person either increases the
resistance/load or performs more repetitions. The general rule of thumb is when you can
perform 10–15 reps easily and correctly, you need to increase the load. In weight
training you increase the weight, but in resistance band training you progress to the next
harder band or combine two bands together.
As you improve in strength, it’s advised to increase the volume of work you perform
by adding “sets” to your workout. Two to three sets of each exercise are ideal.