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com/genesisofsama

fitawakening.co.uk

@samalifts

Genesis Fitness is an individually run coaching

company based in DW Gym Wrexham
The Band Bible is designed to be your go-to home

training programme. It guides you through a huge

array of resistance band exercises, giving you a real

plan B for gaining muscle outside of the gym.

The workouts go through three phases over spread

over eight week s, along with bonus finishers for

glute and arm building. For fat loss, it can be done

alongside a high protein, low-carb calorie deficit

for maximum effect .

What You're Getting Into

97 Muscle-Focused Resistance Band Exercises
An 8 Week Training Plan
Bonus Arm & Booty Finishers
Exercise Manual

THE BAND
BIBLE
TABLE OF CONTENTS

4 Introduction
14 Setting It Up
25 Workouts
33 Exercise Glossary
SAMA
HOOLE
PERSONAL
TRAINER

PROFILE
Before you begin the book, it's worth learning a few things about me.

Because if you can understand my brand of fitness, you'll be able to make the call

on whether or not this is the right programme for you.

Hey, I'm Sama. I’ve been working as a personal trainer and pseudo therapist at

DW Wrexham for more than four years at this point, and I’ve settled my focus on

helping general population clientele build up physiques that feel just as good as

they look.

We’ll be calling them ‘gen pop’ from now on, to save bandwith.

ARE YOU GEN POP?

If you’re anyone short of a competitive athlete, then that’s a yes, without any

intention of dragging you down a notch. This merely means that fitness is not the

one reason you wake up in the morning. There’s a bunch of other jobs that you

have to juggle alongside your aspirations to look like a greek statue. Work, family,

pets, not to mention the hobbies that don’t include slamming down a protein

shake, there’s a lot that needs dealing with.

This is where I’m the happiest, because it’s a reflection of the route I’ve taken so

far, which has been taking average genetics and making them overperform.
 THE BAND BIBLE

INTRODUCTION
I say that while acknowledging that every coach comes packaged with a magical

story on how they overcame all odds to get to their pedestal. Everyone’s become

that perfect mixture of special and ordinary.

I’d like to distance myself from being associated with this mindset. Since signing up

for a gym membership seven years ago, I haven’t had to sweat and bleed to get this

far, or succeed in spite of all the naysayers.

Instead, I’ve had to learn an honest truth.

Life doesn’t begin once you manage to whittle down to the sixpack.

It doesn’t kick off once you crack a hundred kg on a bench press.

The magic comes when you realise the process, the daily grind, is all that really

matters. That’s how anyone can build themselves up to be unstoppable, by setting up

the perfect ordinary day. Transformations just become a matter of when.

There’s always the option of living off sheer drive and motivation. Going in hard.

Training insane. It doesn’t work. The brain isn’t built to last at 100 miles an hour.

Eventually there’s a slump, or a glorious somersault off the rails.

And my job, as with all my content on this website, is to coach others to fall in with

the process. Set goals, but don’t dwell on them. Focus on what you’re doing today. If

you’re building something spectacular, you better make every brick count.

Now that you’ve received your daily dose of fit influencer wisdom, we can set up the

programme.
 THE BAND BIBLE

INTRODUCTION
The Mistake Made In Most Fitness Programmes

Here’s the thing, most people just go with the programme that sells harder. And

nothing’s more appealing than adopting the way of the warrior. Getting down,

charging, and embracing the suck.

Taking on a spartan-like training programme just piles more stress on a system that’s

already close to buckling. There’s little to gain even if you somehow managed to

cling to the bruising workouts and meal portions that people would pass up on during

a famine. The body’s going to fight you down to a snail’s pace.

Stress isn’t all bad, you’re stressing the body to making it stronger, firmer, and more

resilient. But excessive doses of stress, without the recovery to match, that’s just

going to send you teetering the other way.

And that’s a big reason why, in the vast majority of cases, gen pop diets end in

ignominious failure. It’s not just as simple as going in hard.

So What Makes A Successful Gen Pop Transformation?

Training and dieting only make up half of the picture. Getting the summer body out

of the factory requires two more working parts. Without them, you might as well

throw in the towel early, and use your time on more productive ventures. Maybe take

up building miniature railways instead. It’s unlikely to hurt you as much.

 THE BAND BIBLE

INTRODUCTION
The Four Key Factors In Gen Pop Transformations

Strength Diet Stress Sleep

Stress - It’s How You Manage It

We haven’t evolved much from our primeval beginnings, and the caveman brain has

been plucked from a game of survival and dropped into a modern lifestyle that

doesn’t include big angry cats. Unfortunately that brain is still bent on interpreting

danger from every conceivable angle. Evolution isn’t quite perfect yet, and it might

still take a few years to iron the kinks. Until then, when your phone starts vibrating in

the middle of the night, it’s because there’s a hungry lion in the vicinity.

There are three steps that need to be taken here if you’re looking to become less of

a worrying wayne.

Avoid what stress you can.

Change your reaction to the stress that does end up reaching you.
Have moments in your daily routine that offload accumulated stress.
 THE BAND BIBLE

INTRODUCTION
Sleep - Eight Hours Isn’t Enough

Your bedtime is the single most important phase of recovery, and this is where

muscle building actually takes place. So you shouldn’t be waving this to the side. It

needs to be airtight.

Getting eight hours under the covers doesn’t automatically tick the boxes. You still

need to be asleep for most of it, and in deep sleep for good chunks of it. If you’re

regularly waking up tired despite hitting the quota, then there’s likely some sleep

hacking that needs doing.

Having a regular routine that avoids late food and screen time will probably go the

full distance towards getting you refreshing and revitalising sleep.

The following training programme will be a force of nature, when combined with a

working and consistent diet, regular stress-relieving habits, and a pretty strict

bedtime routine. Muscle will be gained, fat will be lost, and you’ll likely be the most

focused and energetic you’ve been for years.

And now we have to decide what equipment you’ll need. Assuming I haven’t already

left a spoiler.
 THE BAND BIBLE

INTRODUCTION
No Gym? It’s Time For Plan B

Most home workouts that you’ll have seen recently will have one thing in common.

They tend to be glorified cardio routines that won’t do much besides tickle your heart

rate and give you something to do for 20 minutes.

I love the gym, and believe home workouts should be made to match. If you’re in the

business of building muscle, then you’ll need some resistance to force the body to

keep and even grow its shape. So that brings us to the following options.

Option A - Bodyweight Training

These circuit workouts produce low amounts of resistance, and any progress is met

with a plateau, sooner rather than later.

Inexpensive, seeing as all you need are working limbs

Easy to learn workout

Can be done with your dog

Low resistance

Not much variety in exercises

Everyone does it
 THE BAND BIBLE

INTRODUCTION
Option B - Build A Home Gym

Can get close to replicating the gym experience, but now you can do it without

your pants

High resistance

Lots of variety

Not many are able to do this

Might set you back 10 grand

Hard to fit a power rack in your second floor apartment

Option C - The Band Bible

Inexpensive

High resistance

Lots of variety

Might end up ripping off your door handle

The strength curve can feel a little wonky after a lifetime of weights
 THE BAND BIBLE

INTRODUCTION
Having scanned your way through, hopefully your consensus is to go with the option

of resistance bands. If not, the programme might not be tremendously useful.

Here are the most important things to clarify. Can you gain muscle using resistance

bands? Absolutely, yes.

Will you see a huge difference using this programme? That is going to hinge on what

you do with the other three factors. If they’re set and ready to go, this plan can do

amazing damage.

The Band Bible Is A Perfect Fit, If You...

Haven't got access to a home gym

Are looking to find a different and novel way of progressing

Want to go for a cheap and accessible training option

But would still like to gain strength and muscle

Work best when there's plenty of variety in the workouts

Are at any point in the experience ladder

 THE BAND BIBLE

INTRODUCTION
The Band Bible Equipment
1 x Red Band

This will be used for warming up and some arm and

glute work.

1 x Black Band

This is great for mid-strength exercises, and will

probably see the most battle time.

1 x Purple or Green Band

You can always use both, but the purple band will

likely be best for heavy work.

1 x Door Anchor

This will keep the bands in place by slotting through to

the other side of the door frame. You can easily make

your own DIY version by tying both ends of an old sock

into knots and looping the band over the middle.

 THE BAND BIBLE

INTRODUCTION
Optional - 1 Mini Resistance Band - Booty Burnouts

If you’re taking on the glute finishers, you’ll need a small loop band. I’d avoid getting

the rubber ones, as they tend to lose elasticity as the weeks go on.

There’s quite a few options to pick from when buying resistance bands. We’ll be

skipping the ones that come with handles, because the resistance provided tends to

be lower. But you can use them as a substitute for many of the exercises in The Band

Bible.
SETTING UP
THE PROGRAMME

What I've found over my time in coaching, is people just don't do all that well with

longer programmes. The further away the finish line is, the less of a chance that

they'll be able stay motivated. And that's understandable. The best way to start

something, is by making it a little less daunting.

So we'll be splitting the eight week programme into three phases. Each phase

will have a different set of workouts that allow the pressure and intensity to build

as you get stronger and more familiar with the technique in exercises.

Phase One

The first block will run from Week 1-3, and will serve as your introduction into the

wriggly world of band exercises. The pace won't be too extreme, because getting

too fatigued tends come at the cost of technique. Without good control, the

muscles just aren't going fire as hard.

 THE BAND BIBLE

SETTING IT UP

Phase Two
The middle block will run from Week 4-6, and here the reps will increase. Volume

naturally gets boosted as a result, giving the muscles more stimulus to grow. It comes

at the cost of being harder. That's more work, less rest. But it's worth a little

discomfort.

Phase Three
The final block will run from Week 7-8. And this is the sprint finish. Reps will be higher,

and we'll be picking the hardest exercises out of the band toolkit.
 THE BAND BIBLE

SETTING IT UP
The Week Schedule
The workouts can be done on any particular day, the only thing that matters is

getting through all five before the end of the week. That means you get two rest

days to place as you like, but that doesn’t mean you have to skip all forms of

exercise.

I’d still highly recommend you do something on a rest day that gets the heart

pumping, even if it’s just for the mental benefits. The brain’s central design is getting

the body to move, and if it’s not allowed to fulfill that role, you can expect a few

downsides in mood and energy.

Fortunately there are three options to pick from, that can keep you picking up a few
steps on a rest day.

Cardio can be done daily without any downsides, unless you’re running. And then it’s
just a matter of how your body is managing the impact. Some of us just aren’t

designed to run, especially women with wide hip structures. So if you’re feeling beat

up, try walking or cycling instead.

The Finishers - There are a few muscles that tend to stand out aesthetically, while

also comfortably taking on extra volume and fatigue. So I’ve designed a few circuits

to light them up. They are perfectly placed at the end of a workout, but also work as

standalone circuits that can be done on rest days.

You’re going to want to pick one, because trying to juggle both can be too hot to

handle. So make a choice based on which special muscle you’re after.

 THE BAND BIBLE

SETTING IT UP
Booty Burnouts

3 Finishers Per Week

Whether you’re a girl or a guy, having a firm backside should be a priority. Not only

does it look good, but it acts at the perfect preventative medicine for getting lower

back and knee issues down the line. But most importantly, it makes you look and feel

strong.

Arm Annihilation

3 Finishers Per Week

Even if you don’t have dreams of adding inches on the arms, you shouldn’t have the

heart to turn down a toned and sculpted look. These muscles are powerful, and

they’re also the ones that tend to be the most visible during business meetings.
 THE BAND BIBLE

SETTING IT UP
The Cardio Protocols
First, we need to cover everyone's favourite part of a training programme.

Cardio isn’t going to be a huge part of The Band Bible, and that’s not to imply that

it’s without benefits. It will be an invaluable way to reduce stress that inevitably

accumulates as the diet kicks on, and it naturally gives you a few more calories to

play with. A few more peas on your plates is never a bad thing when you’re grinding

your way through the last phases of a diet.

And if you're not on a diet?

The benefits of cardio don't start and end with weight loss. So even if you're looking

to put on a few pounds and armour up, there will be plenty to gain from

improvements to energy.

The reason we’re not dressing up cardio too much, is because there’s little need to.

Pick a pace that you can hold up over 20 minutes, and just stick with it.

Going at a steady trundle gets you most of the benefits, and trying to go for the

sprint finish tends to sap the fight out of the body. Good luck trying to function as a

human in the aftermath.So we’re aiming for a nice consistent 65% heart rate

throughout the cardio sessions for the duration of Phase 1. This zone isn’t actually

going to be as leisurely as I’m making it out to be.

65% is well within the aerobic threshold, but it’s still going to get a shimmer of sweat

providing the day’s warm enough. And if you follow my advice by sticking it at the

tail-end of a fasting window, your legs may start to drag.

 THE BAND BIBLE

SETTING IT UP
The Cardio Protocols

Phase 1 - 20 Minutes at 65%

Phase 2 - 25 Minutes at 65%

Phase 3 - 30 Minutes at 65%

 THE BAND BIBLE

SETTING IT UP
Nutrition
This isn’t a diet programme, so I won’t try and lead you down any roads here. But the

fact of the matter is, all this training won’t get you anywhere if you’re filling the tank

with processed junk. Exercise may be the instigator, but it’s only one part of the

muscle making process. Without a solid diet, your body won’t have the building

blocks needed to actually synthesise the muscle.

And that doesn’t mean that you have to go all in with a chicken and broccoli dinner.

If your food is healthy 80% of the time, that’s probably going to be enough.

However, if you’re looking to shed some weight along the way, then you’re best off

following a calorie counting or structured eating plan that lets you get a bit more

precise.

If you’re looking to learn more about the nutritional guidelines for fat loss I have

written an ebook, Fast Away The Fat Loss, that can cover this topic.

There are a myriad of diets to choose from, but fortunately there’s a special

ingredient to look for in a successful one. The protein to energy ratio. The higher the

percentage of protein is in your daily allowance, the better the diet will be. And it’s

easy to see why. It’s the most satiating, and muscle-protecting of the macronutrients.

So if you want to skip the hard stuff go as basic as possible with your eating plan,

just make sure protein is the first thing going on your plate.

These are the main recommendations if you want to get the best out of The Band

Bible, depending on your goals.

 THE BAND BIBLE

SETTING IT UP
For Fat Loss
Set a 20% Calorie Deficit

Protein at 1 gram per lb of bodyweight

Fat at least 0.5 gram per lb of bodyweight

Carbs make up the rest

Fiber at 10-15 grams per 1000 calories

For Muscle Gain

Set a 10% Calorie Surplus

Protein at 1 gram per lb of bodyweight

Fat at least 0.5 gram per lb of bodyweight

Carbs make up the rest

Fiber at 10-15 grams per 1000 calories

 THE BAND BIBLE

SETTING IT UP
Deciphering The Programme - The Key
Terms
Single Sets And Supersets - Check if the bubble surrounding an exercise is closed
off, or connected to another one. If it’s the former, you’ll complete the required reps,

rest for a minute, then proceed to the next set. Repeat this for the required sets.

Simple enough, and some of them might not even feel hard.

But if it’s connected with the bubble of an exercise below it, then you’ll have to go

straight to the next exercise before you can rest. Once you’ve done the required reps

on both, that’s a set ticked off both.

Rest Time - I’ve left this out, because we’ll be going with a general rule of thumb
instead. Rest for 60 seconds, or what feels like 60, and move on to the next set.

Band - The choice of band is going to have a big impact on the difficulty of the
exercise. I’ve listed them as S, M & L

S = Red Band

M = Black Band

L = Purple Band. Or test out the Green if you have it lying around. These bands are

interchangeable for heavy exercises, just pick the one that suits you.

RPE - This is Rate of Perceived Exertion. It’s a quick judgement on how hard you’re
working, out of 10. You’re unlikely to be accurate at the beginning, but that the gap

will start to close as the weeks go on.

 THE BAND BIBLE

SETTING IT UP
Using The RPE Scale

Tempo - The speed at which the lift occurs. For a demonstration of how the
tempo ‘4121’ would work, we can use a squat.
 THE BAND BIBLE

SETTING IT UP
4 - The lowering (eccentric) part of the movement. So with the squat, you’re
coming down slowly over four seconds.

1 - The bottom part of the movement. Here you’re pausing for one second at the
bottom.

2 - The lifting (concentric) phase. You’re coming up for two seconds from the
bottom of the squat.

1 - The top of the movement. Pausing for one second before you start descending
into the next rep. The final part of the tempo chain also happens to be the hardest

part when using resistance bands. The further the band stretches, the harder it gets.

And we need to make the most of that. So pay attention to that number when

reading the workout plans, because it's likely to be high on most exercises.
The Programme
 THE BAND BIBLE

BOOTY BURNOUT
workout exercise band sets reps rpe tempo
Side Steps Mini 3 20 8 1111

Monster Walk Mini 3 20 8 1111

circuit Crouching Abductions Mini 3 20 8 1112

one Side-Lying Clam

Donkey Kick
Mini

Mini
3

3
15

20
9

9
1112

1112

Side Lunge Mini 3 10 8 1111

workout exercise band sets reps rpe tempo

Fire Hydrant Mini 3 20 8 1112

Wall Bridge Mini 3 20 8 1112

circuit Butterfly Mini 3 20 8 1112

two Hip Thrust

Hip Thrust Tilts

Mini

Mini
3

3
15

20
9

9
1112

1112

Seated Abduction Mini 3 30 10 1112

workout exercise band sets reps rpe tempo

Squat Mini 3 15 8 5111

Side-Lying Abduction Mini 3 20 8 1112

circuit Plank Abduction Mini 3 8 8 1111

three Single-Leg Thrust

Kneeling Thrust
L

L
3

3
15

15
9

9
1112

1112

Butterfly Mini 3 30 10 1112

workout exercise band sets reps rpe tempo

Pulse Mini 3 20 8 1111

Squat Mini 3 20 8 2111

circuit Taps Mini 3 20 8 1111

four Single-Leg Bridge

Bridge
Mini

Mini
3

3
15

15
9

9
1112

1112

Reverse Hyper Mini 3 15 10 1112

 THE BAND BIBLE

ARM ANNIHILATION
workout exercise band sets reps rpe tempo
Pronated Curl M 3 15 8 1112

Hammer Curl M 3 15 8 1112

circuit Supinated Curl M 3 15 10 1112

one Single-Arm Extension

Overhead Extension
S

S
3

3
15

20
8

8
1112

1112

Dips M 3 20 10 1112

workout exercise band sets reps rpe tempo

Stretch Curl M 3 15 8 1112

Side Curl M 3 15 8 1112

circuit Lying Curl M 3 15 10 1112

two Pushdown

Lying Pushdown
M

M
3

3
15

15
8

8
1112

1112

Bench Dip M 3 10 10 1112

workout exercise band sets reps rpe tempo

Stretch Curl M 3 15 8 1112

Side Curl M 3 15 8 1112

circuit Lying Curl M 3 15 10 1112

three Single-Arm Pushdown

Side Pushdown
M

M
3

3
15

15
8

8
1112

1112

Dips L 3 12 10 1113

workout exercise band sets reps rpe tempo

Lying Curl L 3 10 10 1113

Supinated Curl M 3 15 8 1112

circuit Hammer Curl M 3 15 10 1112

three Lying Pushdown

Overhead Extension
L

M
3

3
10

15
10

8
1113

1112

Bench Dip M 3 8 10 1113

 THE BAND BIBLE

PHASE ONE
workout exercise band sets reps rpe tempo
Face-Pull S 3 15 6 2011

Single-Arm Pulldown M 3 8 6 2012

day 1 Pulldown L 3 8 6 2012

pull Single-Arm Row

Lying Upright Row

XL

M
3

3
8

10
7

7
2012

1011

Lying Overhead Press M 3 10 8 1012

Hammer Curl M 3 1012

12 7

Pushdown M 3 12 7 1012

workout exercise band sets reps rpe tempo

Pull-Aparts M 3 15 6 2012

Incline Chest Fly M 3 10 6 2011

day 2 Decline Chest Fly M 3 10 6 1012

push Leaning Chest Press L

M
3 8

8
7 2012

Push Up 3 8 3111

Lateral Raise S 3 10 6 1011

Seated Overhead Press M 3 8 7 2111

Upright Row M 3 8 7 1012

workout exercise band sets reps rpe tempo

Box Squat M 3 15 5 2010

Bulgarian Split Squat M 3 8 6 2111

day 3 Single-Leg Deadlift M 3 8 6 2111

legs
Side-Steps M 3 15 6 1111

Deadlift M 3 8 7 2111

Good Morning M 3 8 6 2112

Side Crunch M 3 12 7 1112

Pike Crunch L 3 12 7 1012

 THE BAND BIBLE

PHASE ONE 
workout exercise band sets reps rpe tempo
Single-Arm Face-Pull M 3 15 6 2112

Push Up M 3 8 6 2111

day 4 Pulldown L 3 8 6 2112

upper Seated Row

Chest Press
L

M
3

3
8

8
7

7
2112

2112

body Lying Overhead Press M 3 10 6 2112

Face-Pull L 3 10 7 2112

Overhead Extension S 3 12 8 1112

Single Arm Curl M 3 12 8 1112

workout exercise band sets reps rpe tempo

Knee Crunch M 3 15 6 2012

Squat L 3 10 6 2011

day 5 Hip Thrust L 3 10 6 1012

legs Bulgarian Split Squat M 3 8 7 2012

Single-Leg Bridge L 3 8 8 3111

Lateral Raise S 3 10 6 1011

Pike Crunch L 3 8 7 2111

Crunch L 3 8 7 1012
 THE BAND BIBLE

PHASE TWO 
workout exercise band sets reps rpe tempo
Single-Arm Facepull S 3 15 6 2011

Lying Pullover M 3 10 7 2012

day 1 Lying Pushdown M 3 10 7 2012

pull Single-Arm Row

Seated Row
L

L
3

3
8

8
8

9
2012

2112

Seated Overhead Press M 3 10 8 1012

Bench Dips M 3 1112

8 9

Single-Arm Pulldown L 3 10 8 1012

workout exercise band sets reps rpe tempo

Lateral Raise S 3 15 6 2012

SIngle-Arm Chest Fly S 3 10 6 2012

day 2 Incline Chest Press M 3 10 8 2012

push Push Up M

L
3 8

10
9 2211

Crossover 3 8 1012

Hammer Curl M 3 12 6 1012

workout exercise band sets reps rpe tempo

Bulgarian Split Squat M 3 15 7 2111

Box Squat L 3 10 8 2111

day 3 Good Morning L 3 10 6 2111

legs
Step-Up M 3 12 8 2111

Pistol Squat M 3 8 7 2111

Sissy Squat M 3 12 8 2111

Knee Crunch L 3 12 7 1111

Crunch L 3 12 7 1112
 THE BAND BIBLE

PHASE TWO
workout exercise band sets reps rpe tempo
Overhead Extension M 3 15 6 1112

Leaning Chest Press L 3 8 8 2111

day 4 Single-Arm Pulldown L 3 15 7 2112

upper Lying Pullover

Seated Row
L

L
3

3
10

10
8

8
2112

2112

body Lying Upright Row M 3 15 8 2112

Lying Overhead Press M 3 10 9 2112

Lying Curl M 3 15 8 1112

Lying Pushdown M 3 15 8 1112

workout exercise band sets reps rpe tempo

Single-Leg Crunch M 3 15 8 1111

Knee Crunch L 3 10 8 1111

day 5 Pike Crunch L 3 10 8 1111

legs Bulgarian Split Squat M 3 15 8 2112

Single-Leg Deadlift L 3 8 8 3111

Deadlift L 3 10 8 2111

Lying Hamstring Curl M 3 15 9 1112

Wall Squat L 3 10 7 2111

 THE BAND BIBLE

PHASE THREE
workout exercise band sets reps rpe tempo
Lateral Raise S 3 15 7 2011

Single-Arm Pullover M 3 15 9 1111

day 1 Single-Arm Pushdown M 3 15 10 1111

pull Lying Row

Reverse Fly
L

S
3

3
15

20
8

9
2012

1111

Seated Overhead Press M 3 12 8 1112

Pullover L 3 1112
12 9

Pushdown M 3 20 10 1111

workout exercise band sets reps rpe tempo

Decline Chest Fly S 3 20 9 2011

Crossover L 3 12 8 2012

day 2 Incline Chest Press L 3 12 10 1111

push Chest Press L

M
3 12

12
9 1112

Pushup 3 10 2112

Stretch Curl M 3 20 10 1112

workout exercise band sets reps rpe tempo

Wall Squat L 3 10 8 5111

Box Squat L 3 10 9 4111

day 3 Pistol Squat S 3 10 9 2111

legs
Pullthrough L 3 12 7 3111

Pike Extensions L 3 8 8 1113

Quad Squat L 3 12 8 3111

Side Crunch L 3 12 7 1111

Pike Crunch L 3 12 7 1112

 THE BAND BIBLE

PHASE THREE
workout exercise band sets reps rpe tempo
Single-Arm Extension S 3 20 8 1111

Incline Chest Fly M 3 8 8 2112

day 4 Decline Chest Fly M 3 15 7 2112

upper Single-Arm Pullover

Pullover
L

L
3

3
15

15
8

8
2112

2112

body Single-Arm Row M 3 15 8 2112

Push Up M 3 10 9 2112

Supinated Curl M 3 20 10 1112

Pushdown L 3 20 10 1112

workout exercise band sets reps rpe tempo

Crunch L 3 15 8 1112

Pike Crunch L 3 15 8 1112

day 5 Wood Chop M 3 12 8 1112

legs Deadlift L 3 15 9 2112

Single-Leg Deadlift M 3 15 8 3111

Bulgarian Split Squat L 3 15 8 2111

Wall Squat L 3 15 9 2111

Step Up L 3 12 9 2111
exercise manual
 THE BAND BIBLE

EXERCISE GLOSSARY
BACK & SHOULDER
VARIATIONS

FACE-PULL
Cues

One leg in front of the other, overhand grip

Pull hands and elbows out to the sides

PULLDOWN
Cues

Use a neutral grip, keep the chest up

Pull the elbows into the sides

PULLOVER
Cues

Use a neutral grip, keep the chest up, stiff elbows

Keep the arms straight and pull to the sides

 THE BAND BIBLE

EXERCISE GLOSSARY
SINGLE-ARM ROW
Cues

Keep the chest up

Pull the elbow along the floor

LYING ROW
Cues

Use a wide grip, hands outside the shoulders

Pull the elbows towards your feet

LYING UPRIGHT ROW

Cues

Use an overhand grip

Pull the elbows up to the shoulders

LYING OVERHEAD PRESS

Cues

Start with the band just under the neck

Press along the floor

 THE BAND BIBLE

EXERCISE GLOSSARY
SEATED ROW
Cues

Keep the chest up

Pull the elbows into the waist

PULLOVER
Cues

Keep the elbows straight

Sweep the band over to the hips

LATERAL RAISE
Cues

Keep the arms stiff

Reach the hands out to the sides

SINGLE-ARM PULLOVER
Cues

Keep the elbow straight

Sweep the arm down and reach behind you

 THE BAND BIBLE

EXERCISE GLOSSARY
UPRIGHT ROW
Cues

Start with the band at hip height

Pull the elbows and hands up to shoulder level

SINGLE-ARM FACE-PULL
Cues

Start with your arm outstretched in front of you

Pull the elbow to the side

SINGLE-ARM FLY
Cues

Start with the hand at hip level

Sweep the hand out to the side

PULL-APARTS
Cues

Keep the chest up and shoulderblades clenched

Stretch the arms out to the sides

 THE BAND BIBLE

EXERCISE GLOSSARY
SIDE PULL
Cues

Start with your arm stretched towards the ceiling

Reach away to the side

SEATED OVERHEAD PRESS

Cues

Keep the elbows out to the side

Press towards the ceiling

SINGLE-ARM PULLDOWN
Cues

Keep the chest up and shoulderblades clenched

Pull the elbow down to the side

REVERSE FLY
Cues

Reach your arm in front of you

Sweep it out to the side

 THE BAND BIBLE

EXERCISE GLOSSARY
CHEST VARIATIONS

CROSSOVER
Cues

Keep the chest up

Alternate sides

CHEST FLYES
Cues

Drape the band across the back and arms

Keep the shoulders tigh as you reach forward

INCLINE CHEST PRESS

Cues

Keep the shoulders back and back arched

Push the elbows inwards as you reach forward

 THE BAND BIBLE

EXERCISE GLOSSARY
INCLINE CHEST FLY
Cues

Start with the arm out to the side, with tension

Keep the arm straight and reach in front of you

DECLINE CHEST FLY

Cues

Start with your arm out to the side

Pull to the centre of the hips

LEANING CHEST PRESS

Cues

Let the elbow stretch behind you

Reach all the way to the ground

INCLINE PRESS
Cues

Keep the chest up and shoulderblades clenched

Drive elbow inwards as you press forwards

 THE BAND BIBLE

EXERCISE GLOSSARY
CHEST PRESS
Cues

Start with the elbows on the floor

Push the elbows inwards and you press up

PUSH UP
Cues

Let the band drape around your back and arms

Lower the chest to the ground and drive up

LEANING CHEST PRESS

Cues

Let the elbow stretch behind you

Reach all the way to the ground

PUSH UP
Cues

Let the band drape around your back and arms

Lower the chest to the ground and drive up

 THE BAND BIBLE

EXERCISE GLOSSARY
SINGLE-ARM CHEST FLY
Cues

Keep the elbow straight

Sweep the arm out in front of you 

 THE BAND BIBLE

EXERCISE GLOSSARY

LEG VARIATIONS

QUAD SQUAT
Cues

Keep the band across the chest

Keep the hips forward as you lean back

PIKE EXTENSIONS
Cues

Keep the hips up and bend the knees

Straighten the knees and flex the quads

DONKEY KICK
Cues

Bend the knee 

Push the band back behind you

 THE BAND BIBLE

EXERCISE GLOSSARY
ABDUCTION
Cues

Hold on to the door or wall to stabilise yourself

Push the band as far as you can to the side

KICKBACK
Cues

Keep the stomach tight the whole time

Push behind you without letting the back arch

HAMSTRING CURL
Cues

Keep the band around the ankles

Pull the heels towards the hips

SINGLE LEG DEADLIFT

Cues

Hold the band on each side

Lean forward while bringing up your free leg

 THE BAND BIBLE

EXERCISE GLOSSARY
PISTOL SQUAT
Cues

Keep the arms in front of you for better balance

Sit down on the chair slowly

BOX SQUAT
Cues

Drape the band across the shoulders

Sit down slowly without falling

DEADLIFT
Cues

Hold the band on each side

Reach your hips towards the wall behind you

SIDE STEPS
Cues

Hold the band after twisting the top

Reach as far as you can to each side

 THE BAND BIBLE

EXERCISE GLOSSARY
GOOD MORNING
Cues

Keep the knees straight

Reach back with your hips while leaning forward

SQUAT
Cues

Bend the knees as you come down

Reach as low as you can

BULGARIAN SPLIT SQUAT

Cues

Bend the knee and hips as you come down

Try and stay as straight as you can

SQUAT THRUST
Cues

Keep the band around the hips

Push the hips towards the wall in front of you

 THE BAND BIBLE

EXERCISE GLOSSARY
STEP UP
Cues

Place the chair or stool against a door

Hold the doorframe lightly as you step up

SINGLE-LEG BRIDGE
Cues

Hold the band out to each side

Keep one leg in the air and push up

PULLTHROUGH
Cues

Hold the band between your legs and lean over

Push the hips forward and squeeze the glutes

WALL SQUAT
Cues

Keep a foam roller behind your back to help you slide

Squat down while keep the hips back

 THE BAND BIBLE

EXERCISE GLOSSARY
ARM VARIATIONS

STRETCH CURL
Cues

Start with the arm behind your body

Keep the elbow back as you curl to the shoulder

SINGLE ARM CURL

Cues

Start with the arm outstretched to the side

Keep the elbow in place as you curl to the shoulder

PRONATED CURL
Cues

Keep the palms facing down

Don't let the hand twist as you come up

 THE BAND BIBLE

EXERCISE GLOSSARY
HAMMER CURL
Cues

Keep the palms facing each other

The elbows should be pinned to the sides

SUPINATED CURL
Cues

Palms face upwards

Elbows stay back

PUSHDOWN
Cues

Lean forward and keep the elbows back

Push the band behind you

DIPS
Cues

Keep the chest up, start with the elbows bent

Reach for the floor

 THE BAND BIBLE

EXERCISE GLOSSARY
SINGLE-ARM EXTENSION
Cues

Elbow pointed at the ceiling, hand behind the head

Reach for the ceiling

LYING CURL
Cues

Use an underhand grip

Keep the elbows back as you curl to the chest

SIDE PUSHDOWN
Cues

Stand perpendicular to the band

Bend the arm across the chest

SINGLE-ARM PUSHDOWN
Cues

Lean slightly forward

Bend the elbow and then push the arm behind you
 THE BAND BIBLE

EXERCISE GLOSSARY
SIDE CURL
Cues

Stand perpendicular to the band

Straighten the arm before curling into the chest

BENCH DIPS
Cues

Find a chair or stool to lean on

Drop your hips straight down before pushing back up

OVERHEAD EXTENSION
Cues

Sit on the band and grab each side

Keep your elbows pointed at the ceiling and push up

LYING PUSHDOWN
Cues

Keep the elbows pinned into the sides

Bend them towards your chest before straightening

 THE BAND BIBLE

EXERCISE GLOSSARY
AB VARIATIONS

CRUNCH
Cues

Keep the around the chest, hips over knees

Keep the hips in place and pull the chest to the knees

PIKE CRUNCH
Cues

Don't let the hips move

Pull the knees into the chest

SINGLE-LEG CRUNCH
Cues

Cross one leg over the other

Pull the knee into the chest

 THE BAND BIBLE

EXERCISE GLOSSARY
LEG CRUNCH
Cues

Cross the ankles

Pull the hips up and you kick in

SIDE-LYING CRUNCH
Cues

Drape the band across the hips

Bend the hips up to the ceiling

WOOD CHOP
Cues

Face perpendicular to the door

Keep the arms straight and pull to the sides

SIDE CRUNCH
Cues

Start with the elbow bent at 90 degrees

Keep the elbow stiff and pull the shoulder to the knee
 THE BAND BIBLE

EXERCISE GLOSSARY
GLUTE VARIATIONS

SIDE-LYING CLAM
Cues

Keep the band just over the knees

Twist the knee towards the wall behind you

REVERSE HYPER
Cues

Rest on a sofa or table

Bend at the hips and push high

KICKBACK
Cues

Keep the leg straight and stomach tight

Twist the knee out as you push up

 THE BAND BIBLE

EXERCISE GLOSSARY
DONKEY KICK
Cues

Bend the knee as you come down

Push the heel to the ceiling

FIRE HYDRANT
Cues

Start with the knee just above the ground

Twist the knee towards the ceiling

FLUTTER KICK
Cues

Bend at the hips, knees straight

Kick alternately towards the ceiling

BRIDGE
Cues

Keep the feet and knees outside the shoulders

Push up while keeping a tight stomach

 THE BAND BIBLE

EXERCISE GLOSSARY
SINGLE-LEG BRIDGE
Cues

Keep one leg in the air

Push the other hip up towards the ceiling

BUTTERFLY
Cues

Keep the hips up the whole time

Push the knees as far out as you can

LYING ABDUCTION
Cues

Rest the back on the ground

Push the knees out

SEATED ABDUCTION
Cues

Sit on a chair or stool

Push the band outside your shoulders

 THE BAND BIBLE

EXERCISE GLOSSARY
SQUAT
Cues

Keep the feet outside your shoulders

Keep the band tight as you move

SIDE STEPS
Cues

Crouch with your hips bent back

Step as far as you can to each side

MONSTER WALK
Cues

While crouching step forwards

Keep the legs out the whole time

KNEELING THRUST
Cues

Hold on to something firm like a sofa

Push the hips forwards

 THE BAND BIBLE

EXERCISE GLOSSARY
SINGLE-LEG THRUST
Cues

Keep a cushion to protect the knee

Lean forward as you sit back

HIP THRUST
Cues

Place a table or sofa against the door

Push your hips as high as you can

HIP THRUST TILTS

Cues

From the top of the hip thrust, bend slightly

Push straight back up

SIDE-LYING ABDUCTION
Cues

Rest on your side

Push the leg up without letting it come in front of you

 THE BAND BIBLE

EXERCISE GLOSSARY
WALL BRIDGE
Cues

Start with your feet against the wall

Push up until the hips are straight

CROUCHING ABDUCTION
Cues

Lean over while squatting

Push the knees as wide as you can

PLANK ABDUCTION
Cues

Rest on your elbow with feet stacked

Open the hips as you push up into a plank

SIDE LUNGE
Cues

Start by crouching

Reach out to the side and sink the hips

 THE BAND BIBLE

EXERCISE GLOSSARY
PULSE
Cues

Keep the knees out and descend into a squat

Sink down slightly before coming back up

TAPS
Cues

Reach to the side while crouching

Come back in before stepping back

 sama@fitawakening.co.uk

fitawakening.co.uk

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