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TABLE OF CONTENTS
What are Mini Bands? ............................................................................................................................ 5

Why do we utilize Mini Bands?............................................................................................................... 5

Extending the life of your Mini Band ...................................................................................................... 5

Band Placement ..................................................................................................................................... 6

Band Placement – Arms ......................................................................................................................... 7

Band Placement- Legs ............................................................................................................................ 8

EXERCISE 1 – BW HIGH BAND SQUAT.................................................................................................... 10

EXERCISE 2 – BW LOW BAND ISO SQUAT FRONT WALK ......................................................................... 11

EXERCISE 3 – BW MID BAND SQUAT TO ALTERNATING LEG LIFT ............................................................ 12

EXERCISE 4 – BW LOW BAND ISO SQUAT LATERAL WALK ...................................................................... 13

EXERCISE 5 – BW LOW BAND PLANK ALTERNATING IN AND OUT .......................................................... 14

EXERCISE 6 – BW LOW BAND IN AND OUT ............................................................................................ 15

EXERCISE 7 – BW MID BAND SIDE PLANK LEG LIFT ................................................................................ 16

EXERCISE 8 – BW LOW BAND PLANK ALTERNATING LEG LIFT ................................................................ 16

EXERCISE 9 – BW LOW BAND PLANK ALTERNATING TOE TAP ................................................................ 17

EXERCISE 10 – BW MID BAND HIP BRIDGE ............................................................................................ 18

EXERCISE 11 – BW HIGH BAND SINGLE LEG HIP BRIDGE ........................................................................ 19

EXERCISE 12 – BW LOW BAND KNEE TUCK ............................................................................................ 19

EXERCISE 13 – BW MID BAND ISO SQUAT LATERAL WALK ..................................................................... 20

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EXERCISE 14 – STRAP LOW BAND LOW ROW ........................................................................................ 21

EXERCISE 15 – DB HIGH BAND BENCH TAP SQUAT ................................................................................ 22

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The branded Orangetheory Mini Bands are made of a strong rubber latex. There are three (3)
different bands to give flexibility of challenge to match the level of member ability.

LIGHT (GREEN)

MEDIUM (ORANGE)

HEAVY (RED)

As Orangetheory grows, we are continually evolving with our members. Part of the evolution of
Orangetheory is not only improving our template deign, discovering new technologies but
incorporating new pieces of equipment into the workout. The incorporation of Mini Bands will give
our members a new variable to add different challenges to their current workout, they will also add
another fun element for members to try and conquer.

Throughout this education, we will review in depth the “why” behind the incorporation of the Mini
Bands. Mini Bands add an additional dimension to the Orangetheory workout due to the plethora
of physiological benefits while having the capacity to fill the needs of a company of Orangetheory’s
depth. Being able to activate stability muscles that otherwise are not activated to the extent they are
currently in class is just touching the surface of the benefits which are insurmountable for our
members.

Based on in-network testing at various Orangetheory Fitness studios, the recommended shelf-life
of the Mini Band product is 3 – 4 months. To help keep track of Mini Bands that have been phased
out, it is recommended to number, or letter, each Mini Band that is implemented at one time and
replace each number at the same time. For example: using a permanent market, write a small
number one (1) just below the splat. If a Mini Band breaks or needs to be replaced, the next band
would be numbered number two (2). Then in 90 days, all number one (1) bands would be replaced
and numbered three (3).

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In-network testing resulted in the following scalable best practices to extend the shelf-life of each
Mini Band:

• The preferred method of storing each set of Mini Bands is on a hook installed on the wall at
each station (hook and installation can be found in DIP 2.2 found on the Intranet).
• Intranet Login (click here)The Hub Library Studio Development DIP 2.1
Documents  DIP 2.2 Design Intent Package (page 19)
• Should a hook option not be available due to design or construction limitations, Mini Bands
should be wiped (as stated below), dried and then placed in the storage compartment within
the adjustable workout bench.
• Coaches and staff must educate members to not “kick” the bands off or try to take them off
with their shoes. This may result in tears in the Mini Band and increases the risk of a member
getting tangled up and injured.
• Clean using sanitary wipe. Place the wipe flat on the hand, then place Mini Band atop the
wipe. Cup hand around the Mini Band, so the wipe is against both sides, pull the Mini Band
through the wipe a few times to clean. Let air dry.
• Avoid extended exposure to extreme temperatures and do not store in direct sunlight.

Band positioning is not always the option to challenge or decrease the level of difficulty, so as a
Coach it is important to educate oneself on the biomechanical movements of the exercises in order
to provide the most beneficial option for members. It is important to take into consideration the joint
at which the movement is taking place. Given the fulcrum joint, or the moment arm, the farther the
Mini Band is from this point will make the movement or exercise more challenging. On the contrary,
the closer to this moment arm, the easier the exercise will become.

In each descriptive section, the muscle recruitment is also provided to educate Coaches on the
muscles activated in maintaining the isometric contraction to sustain tension on the Mini Band.
Muscles that are actived throughout the rest of the body during each exercise are provided with the
exercise description.

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 In this position, the Mini Band is placed close to or near the wrist.
The “low” position is the least complex of the three positions to get the proper
placement. With this placement, this Mini Band resistance is farthest from the
moment arm, or moving joint, thus greatest resistance is placed on the
acting muscle fibers.

Muscles activated: supraspinatus, infraspinatus, teres major and

minor, deltoid, subscapularis, coracobrachialis, triceps, biceps, brachialis, all
flexor and extensor muscles of the forearm.

– In this position, the Mini Band is at the midpoint between the wrist
and elbow, or mid to high forearm, yet still below the elbow joint. For shoulder
driven movements, it provides more resistance to the shoulder musculature than
the High Band position as it is farther away from the shoulder joint.

Muscles activated: supraspinatus, infraspinatus, teres major and

minor, deltoid, subscapularis, coracobrachialis, triceps, biceps,
brachialis, flexor carpi ulnaris, flexor digitorium, extensor carpi
radialis longus

In this position, the Mini Band placement is just below the elbow,
most proximal of all three posi tions to the elbow, thus providing the least
resistance. Even though this may provide the least resistance, this position is
also more difficult for members with limited or decreased flexibility.

Muscles activated: supraspinatus, infraspinatus, teres major

and minor, deltoid, subscapularis, coracobrachialis, triceps,
biceps, brachialis

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PSA ANNOUNCEMENT: Each of the following Leg Band positions will always have the members
seated on a bench and placing one foot into the Mini Band at a time. This will ensure the safety of
members and that they place the Mini Bands in the proper place to execute the exercise with the
greatest benefit. Thus the reson that Mini Band exercises will be executed in the design on days
that have other bench exercises.

– In this position, the Mini Band is placed closest to the ankles

and for leg exercises or movements, is the easiest to get into the proper
position. The Low Band position will provide the greatest amount of
resistance for members as it is the farthest from the moment arm. As a Coach
it is important to pay attention to exercises that require the member to have
a slight bend in the knee to ensure a safe and effective exercise.

Muscles activated: glutesus minimus, tensor facia latae, vastus lateralis,

biceps femoris, gastrocnemious, extensor digitorum longus, solues, tibialis
anteriod, peroneus brevis

This position will require the Mini Band to rest on the high
shin, below the knee joint. Positioning will lend to an increased resistance
with straight leg exercises or movements, as opposed to exercises or
movements that require a bent knee. Orange Eye: It is key, as an Elite
Coach to pay attention to the positioning required of each Mini Band exercise
in order to be able to provide the appropriate and most beneficial option or
challenge in regard to Mini Band position.

Muscles activated: glutesus minimus, tensor facia latae, vastus lateralis, biceps
femoris, gastrocnemious, extensor digitorum longus, solues, tibialis anteriod,
peroneus brevis

– Mini Bands will be placed just above the knee joint.

Utilizing this position will have a high recommendation to be executed with
the strongest, or red Mini Band.

Muscles activated: glutesus minimus, tensor facia latae, vastus lateralis,

biceps femoris

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 Legs – High Band Position

: Activates the glutes, quadriceps and abductors.

Concluding the placement of the Mini Band around the thigh, relatively close to the knee, place
tension on the Mini Band by stepping feet hip width apart and bring hands to chest to aid in balance.
(Set position) Drawing the shoulders back and down, create a slight pinch of the shoulder blades,
lift the lower back out of the hips with hips tracking over knees and contracting the glutes. Sit heavy
in the heels, with eyes forward, chest upright, contract the glues and quadriceps. Descend with hips
sitting back until the thighs are parallel to the ground. This should create a 90-degree angle with the
hips and knees. At the bottom of the movement, if the member is sitting heavy in the heels, the
should be able to wiggle their toes. Return to the standing positions, contracting the glutes
throughout the extension back to start. Repeat motion until desired repetition count is completed.
Maintain tension on the Mini Band throughout the entire exercise to prevent valgus collapse, or
internal rotation of the knee. Step feet back in to release tension on Mini Band to safely remove Mini
Band.

Ensure proper body mechanics and that constant resistance is placed on the Mini Band while
mainitng proper range of motion through hips and knees. Ensure eyes are forward, chest is up and
weight back, driving through the heels. Pay close attention that the knees track in line with the feet
and hips. If the knees do not track in line, one of two things may be happening.

External rotation due to improper foot placement or attempting to place too much resistance on the
Mini Band.

Internal rotation due to weak muscular structure around the knee joint and hip causing the internal
rotation and loss of tension.

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 Legs – Low Band Position

Muscles activated/challenged during this exercise: Activates quadriceps, abductors, glutes,

hamstrings and the core.

Succeedant to placing the Mini Band around the ankles so it lies flat on the skin, place resistance,
or tension, on the Mini Band by stepping feet hip width apart and bring hands to chest to aid in
balance. (Set position) Drawing the shoulders back and down, create a slight pinch of the shoulder
blades, lift the lower back out of the hips with hips tracking over knees and contracting the glutes.
Sit heavy in the heels, with chest upright, contract the glutes and quadriceps. Descend with hips
sitting back until the thighs are parrall to the ground. This will create a 90-degree angle with the hips
and knees. At the bottom of the movement, if the member is sitting heavy in the heels they should
be able to wiggle their toes. Sustain the position just assertained throughout the entire exercise,
including from repitition to repition. While sustaining the proper ISO Squat and appropriate Mini
Band tension, walk the body forward three (3) small steps total. At the completion of third (3) step,
maintaining proper position, PAUSE, and return back to starting position, beginning with the leg that
completed the third step moving forward. One (1) repetition includes six (6) steps; three (3) forward
and three (3) in reverse.

This exercise may be challenging for individuals with balance issues or a weakened core. It is
important to keep an eye out for individuals that show signs of Valgus collapse, thus losing tension.
Same rings true for observing individuals with external rotation of the knee as they walk. This
rotation could be the result of weaker musculature or past injury.

It is also important to watch that individuals maintain a stright/linear position with the torso and hips.
Muscle recruitment should be from the quadricpeps, hamstring and gluts, not from the core and hip
flexors. Keeping the core engaged is imperative to proper and successful execution of this exercise.
Some may hinge forward at the hips, bringing their chest to their quadriceps, to maintain balance.
Encourage a more upright position to promote recruitment of the core muscles. “Eyes up…Spine
up!.” This may result in a reduction in range of motion in the squat. This is alright if it means the
individual is executing the exercise properly and learning to engage the correct muscles.

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 Legs – Mid Band Position

: Activates glutes, abductors, quadriceps and the

core.

After placing the Mini Band around the legs, below the knee and above the calf, in the upright
standing position, gain intial resistance with the Mini Band through stepping the feet slightly wider
than hip-width, or to the point where resistance is felt but does not stretch the Mini Band past its
functional state.

Once appropriate and proper resistance is obtained, assume the (Set position) Drawing the
shoulders back and down, create a slight pinch of the shoulder blades, lift the lower back out of the
hips with hips tracking over knees and contracting the glutes. Sit heavy in the heels, with chest
upright, contract the glutes and quadriceps. Keeping eyes forward, chest up and hands gently
clasped up near the chest to assist with balance control, descend with hips sitting back until the
thighs are parrall to the ground. This will create a 90-degree angle with the hips and knees. At the
bottom of the movement, if the member is sitting heavy in the heels they should be able to wiggle
their toes. Aim to maintain the alignment of the knees throughout the entire motion, focusin on the
extension and return to the start position.

At the top of the squat, maintianing Mini Band resistance, abduct the leg (extend straight leg away
from the body) maintaining proper alignment of the foot facing forward, not upward. Return back to
start and repeat the squat. Execute the abduction from the opposite leg upon returning to the start
position of this squat repetition, feet always coming back to start position.

Observe the Three Anchors are engaged and each are in proper alignment from head to toe.
Reiterate the importance of maintaining a tall posture throughout the entire movement, paying close
attention the torso engaging in a tilt from the hips during the abduction of the leg during the leg lift
motion. Advise members to controll the range of motion at the hip during the abduction. This should
remain in control with a very slight bend in the knee. To review potential opportunities for momber
connection or education and correction, potentail of the following may occur while executing the
squat portion of the exercise;

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Valgus collapsing, or internal rotation of the knee, resulting in a loss of tension in the Mini Band.
This can be the aftermath of weak musculature, prior injury or simply expediciously executing the
movement. Valgus collapse during either the ascent or descent of the squat motion could aslo be
the aftermath of the Mini Band’s tensile strength being too intense or heavy, for the member’s ability.

External rotation of the knees and hips resulting in excess resistance or tension placed on the Mini
Band. This rotation could be the product of weak musculature, prior injury, a Mini Band not providing
enough resistance due to the incorrect tensile strength. This rotation could also be the product of
simply expediciously exectuing the movement.

Exaggerated lateral hip tilt either toward or away from the abducting leg. This excessive hip hinge
is the result of releasing the recruitment of the core stabilizers during the abduction movement.

Excessive range of motion from the hip during abduction of the leg. This is characterized by the
ankle externally rotating and the toe pointing toward the ceiling. It will also result in the Mini Band
rolling on itself and or being stretched past its recommended length. An overly aggressive range of
motion may also result in the Mini Band naturally repositioning itself along the leg, thus changing
the intended muscle recruitment and challenge.

Legs – Low Band Position

: Activates glutes, abductors, quadriceps and the

core.

Once the Mini Band has been placed in the proper place just above the ankle, and lying flat against
the skin, begin the exercise by standing erect with (standing set position) slight pinch of the shoulder
blades, lifting the lower back out of the hips, hips over knees and contracting the glutes. Apply
tension to the Mini Band by stepping feet hip width apart, bringing hands to the chest to assist with
balance. Sitting heavy in the heels, chest upright, contracting the quariceps an glutes, flexing at the
hips, sit back until the thighs are parallel to the ground, or to the desired reduction in range of motion.
At the bottom of this movement, a 90-degree angle with the hips an knees will be observed.
Preserve the Squat position throughout the entire exercise. Initiate the movement with a lateral step
to one side, keeping the feet and hips facing forward. Emphasis should be placed on driving through
the heel of the trail leg to bring the feet back to the starting distance. Complete three (3) steps in
one direction, PAUSE for a count, complete three (3) steps in the opposite direction to return back
to the initial starting point of the exercises. These six (6) steps complete one (1) repetition.

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This exercise may be challenging for individuals with balance issues or a weakened core. It is
important to keep an eye out for individuals that show signs of Valgus collapse, thus losing tension.
Same rings true for observing individuals with external rotation of the knee as they walk. These
types of rotational err can be the result of weaker musculature or past injury.

It is also important to watch that individuals maintain a stright/linear position with the torso and hips.
Muscle recruitment should be from the quadricpeps, hamstring and gluts, not from the core and hip
flexors. Individuals will feel this through the outter thigh and glute mainly, while other muscles are
still being recruited, these are the primary muscles that will be felt. Keeping the core engaged is
imperative to proper and successful execution of this exercise. Some may hinge forward at the hips,
bringing their chest to their quadriceps, to maintain balance. Encourage and advise a more upright
position to promote recruitment of the core muscles. This may result in a reduction in range of motion
in the squat. This is alright if it means the individual is executing the exercise properly and learning
to engage the correct muscles.

Individuals will potentially deviate from the proper squat form throughout this exercise due to muscle
fatigue in the legs. Educate on the importance of maintaining the Squat position and encourage an
abbreviated ISO Squat position to still activate the correct muscles for the exercise.

Arms – Low Band Position

: rear deltoid, rhomboid, trapezius, teres major

and minor and tricep.

This exercise is completed in a high plank position. (Plank Set Position) Hands directly under
shoulders, chin tucked, engage the core by pulling the navel into the spine, lastly lift spine out of
pelvis to flatten out the back. Maintain a strong torso, body in straight line from head to heels, elbows
slightly bent. The wider the feet are placed; the more stability is offered. Stacking the palms under
the elbows and shoulders, will provide the appropriate resistance to the Mini Band.

From the plank set position, maintaining a straight arm, relocate the right arm to about 3-6 inches
outside of the right shoulder. Duplicate this movement with the left arm. Only after both arms have

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been placed slightly outside of the shoulder will the return sequence begin. Return to the start
position by bringing the right arm back underneath the shoulder, followed by the left arm. This is
one (1) repetition.

Shoulder stability and balance are challenged during the execution of this exercise. Examine body
mechanics for improper alignment of the shoulders and torso. This exercise challenges anti-rotation
of the core, so it is crutial that form is corrected in as timely manner as possible as to not perpetuate
the continuance of incorrect and potentially harmful movements.

Arms – Low Band Position

: Muscles activated throughout the movement

include the rear deltoid, rhomboid, trapezius, teres major and minor and tricep.

This exercise is completed in a high plank position. (Plank Set Position) Hands directly under
shoulders, chin tucked, engage the core by pulling the navel into the spine, lastly lift spine out of
pelvis to flatten out the back. Maintain a strong torso, body in straight line from head to heels, elbows
slightly bent. The wider the feet are placed; the more stability is offered. Stacking the palms under
the elbows and shoulders, will provide the appropriate resistance to the Mini Band.

This exercise is executed in a similar fashion to the BW LOW BAND PLANK ALTERNATING IN
AND OUT. From the plank set position, maintaining a straight arm, relocate the right arm to about
3-6 inches outside of the right shoulder. Return to the start position by bringing the right arm back
underneath the shoulder, this is one (1) repetition. Once the desired rep count is completed with the
right side, complete the same movement with the left arm.

Shoulder stability and balance are challenged during the execution of this exercise. Examine body
mechanics for improper alignment of the shoulders and torso. This exercise challenges anti-rotation
of the core, it is crutial that form is corrected in as timely manner as possible as to not perpetuate
the continuance of incorrect and potentially injury producing movements.

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 Legs – Mid Band Position

Muscles activated throughout the movement

include glutes and the quadriceps.

While seated, place the Mini Band around the leg, lying flat against the skind, just below the knee.
This exercise will recruit the use of side plank stability for proper execution. (Side plank set position)
Lying on the side, place the body in a line from head to heel. Drawing the elbow under the shoulder,
so the shoulder is stacked over the elbow, lay the forearm flat attempting to not create a tight fist
with the hand. With a slight pinch of the glutes, quadraceps and hamstrings, raise the hips off the
ground, sustaining a straight line from head to heel.

Perserving the plank position with hips and knees elevated with feet stacked over each other, toes
pointing forward, abduct the top leg, watching to not externally rotate at the hip to gain greater range
of motion (subsequently resulting in a “toe to the ceiling” position with the foot), draw the foot toward
the ceiling. Pause for a count at the top of the movement and return back to starting position.
Engaging the glutes and the vastus lateralis throughout the lateral flexion or abduction of the leg,
will assist in confining the range of motion to an appropriate range to reduce the likelihood of
acquiring a counter intuitive rotation with the core.

This exercise should be demonstrated and Mini Band recommendation should begin with a lighter
resistance due to the nature of stress placed near the knee joint. Shoulder and core stability and
balance are challenged during the execution of this exercise. Examine body mechanics for improper
alignment of the shoulders and torso. This exercise challenges anti-rotation of the core and hip
mobility (or flexibility), it is crutial that form is corrected in as timely manner as possible as to not
perpetuate the continuance of incorrect and potentially injury producing movements.

Legs – Low Band Position

Muscles activated throughout the movement

include the glutes and the core

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Place the Mini Band around the ankles, lying flat against the skin, while seated on the ground.
Transition to the stomach to properly execute exercise. This is completed in a low plank position.
(Plank Set Position) Elbows directly under shoulders, chin tucked, engage the core by pulling the
navel into the spine, lastly lift spine out of pelvis to flatten out the back. Maintain a strong torso, body
in straight line from head to heels, hands relaxed, not concentrating all tension into clasping hands.
The wider the feet are placed; the more stability is offered, and the more resistance is sustained
with the Mini Band.

From the plank set position, maintaining a tight core and contract glutes, hamstrings and quadriceps.
Contract the glutes to raise heel toward the ceiling keeping the toe facing downward. Return to start
by lowering the leg and placing the toe in the initial starting position to retain tension on the Mini
Band. Duplicate this movement with the opposite leg.

Pay close attention to dorsi flexion or plantar flexion of the foot coinciding with a bend in the knee
in attempt to gain a greater range of motion. Examine body mechanics for improper alignment of
the shoulders and torso.

If the core is allowed to disengage, this places excess stress on the shoulder muscles and the
navigates the spine out of proper alignment. Subsequently, reducing the recruitment of specific
muscles utilized in the exercise and placing the back/core at risk for learning improper muscle
recruitment.

Legs – Low Band Position

: Muscles activated throughout the movement

include glutes, abductors and the core.

Place the Mini Band around the ankles, lying flat against the skin, while seated on the ground.
Transition to the stomach to properly execute exercise. This is completed in a low plank position.
(Plank Set Position) Elbows directly under shoulders, chin tucked, engage the core by pulling the
navel into the spine, lastly lift spine out of pelvis to flatten out the back. Maintain a strong torso, body
in straight line from head to heels, hands relaxed, not concentrating all tension into clasping hands.
The wider the feet are placed; the more stability is offered, and the more resistance is sustained
with the Mini Band.

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From the plank set position, maintaining a tight core, relocate the right foot to about 3-6 inches
outside of the hip by recruiting the appropriate muscles to abduct the leg. Pause for a count before
returning the foot back to starting position. Duplicate this movement with the opposite leg.

Examine body mechanics for improper alignment of the shoulders and torso. If the core is allowed
to disengage, this places excess stress on the shoulder muscles and the navigates the spine out of
proper alignment. Subsequently, reducing the recruitment of specific muscles utilized in the exercise
and placing the back/core at risk for learning improper muscle recruitment.

Legs – Mid Band Position

Muscles activated throughout the movement

include glutes, quadriceps, hamstrings and the abductors.

Place the Mini Band around the legs, just below the knee, lying flat against the skin while sitting on
the floor. Begin supine on the ground, with feet shoulder with apart, knees bent and feet flat. This
leg position will place an appropriate resistance on the Mini Band. Keeping the head, neck and torso
flat and legs in line with feet and hips by isometrically contracting the vastus lateralis (lateral glute).
Press feet into ground through the heels and squeeze the glutes, thrusting hips off the ground.
Execute full hip extension. Hold for a 3-count at the apex of the hip extension then slowly return to
flat position on the ground.

Force production is in two planes (sagittal and frontal) simultaneously throughout this exercise. Best
practice; during the demonstration to note multiple forces of contraction simultaneously working and
to pay close attention to the movements of the knee and ensure it remains in line with the feet and
hips. Advising of this is key to early prevention in potential internal or external rotation of the knee.
This rotation is a result of the degradation of isometric hold of the vastus lateralis, or lateral/side
quad muscle. This rotation can be witnessed at any point in the movement but will be most prevalent
at the apex hold of the exercise. Cue reigniting of the lateral quad contraction, or squeeze.

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 Legs – High Band Position

: Muscles activated throughout the movement

include glutes, quadriceps, hamstrings, abductors and the core.

Place the Mini Band around the legs, just below the knee, lying flat against the skin while sitting on
the floor. Begin supine on the ground, with feet shoulder with apart, knees bent and feet flat. This
leg position will place an appropriate resistance on the Mini Band. Pick one leg up and extend it
toward the ceiling. Keeping the head, neck and torso flat and legs in line with feet and hips by
isometrically contracting the vastus lateralis (lateral glute). Press feet into ground through the heels
and squeeze the glutes, thrusting hips off the ground. Execute full hip extension. Hold for a 3-count
at the apex of the hip extension then slowly return to flat position on the ground.

Force production is in two planes (sagittal and frontal) simultaneously throughout this exercise. Best
practice; during the demonstration to note multiple forces of contraction simultaneously working and
to pay close attention to the movements of the knee and ensure it remains in line with the feet and
hips. Advising of this is key to early prevention in potential internal or external rotation of the knee.
This rotation is a result of the degradation of isometric hold of the vastus lateralis, or lateral/side
quad muscle. This rotation can be witnessed at any point in the movement but will be most prevalent
at the apex hold of the exercise. Cue reigniting of the lateral quad contraction, or squeeze.

Legs – Low Band Position

Muscles activated throughout the movement

include glutes, abductors, abdominals and hip flexors.

Sitting on the ground, properly place the Mini Band around the ankle so it lies flat against the skin.
Place hands flat on the ground directly under shoulders with fingertips facing forawrd toward the
feet. Create a slight bend in the elbow, lowering the chest back toward the floor yet sitting tall as to

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pull the spine out of the hips as to not round the back during the exercise. Obtain the desired
resistance with the Mini Band by drawing the legs apart and maintaining isokenetic tension
throughout. Bending the knees at a 90-degree angle, pull knees and chest together. Then
perserving the tension on the Mini Band and not allowing the knees and hips to have external
rotation, elongate the legs while lowering the torso toward the ground. Extend as far and long as
possible with stability. Return to the cocooned position and repeat.

Reminders to maintain a linear path from the foot through the knee to the hip is key in obtaining the
greatest benefit from this exercise. Members may aquire an external rotation of the hip due to the
new recruitment required by the abductor, glutes, quadriceps, and gastrocnemious muscles to
sustain tension on the Mini Band. If the appropriate muscles are not engaged to maintain the
resistance on the Mini Band, external rotation of the hips and knees may be observed. External
rotation of the hips and knees is a subsequent result of an individual over compensating to maintain
resistance on the Mini Band.

Legs – Mid Band Position

Activates glutes, abductors, quadriceps and the

core.

This exercise is the same as the BW LOW BAND ISO SQUAT LATERAL WALK, with the exception
of where the Mini Band is placed on the leg. Once the Mini Band has been placed in the proper
place on the thigh in close proximity to the knee, and lying flat against the skin, stand up from the
bench. Begin the exercise by standing erect with (standing set position) slight pinch of the shoulder
blades, lifting the lower back out of the hips, hips over knees and contracting the glutes. Apply
tension to the Mini Band by stepping feet hip width apart, bringing hands to the chest to assist with
balance. Sitting heavy in the heels, chest upright, contracting the quariceps an glutes, flexing at the
hips, sit back until the thighs are parallel to the ground, or to the desired reduction in range of motion.
At the bottom of this movement, a 90-degree angle with the hips an knees will be observed.
Preserve the Squat position throughout the entire exercise. Initiate the movement with a lateral step
to one side, keeping the feet and hips facing forward. Emphasis should be placed on driving through
the heel of the trail leg to bring the feet back to the starting distance. Complete three (3) steps in
one direction, PAUSE for a count, complete three (3) steps in the opposite direction to return back
to the initial starting point of the exercises. These six (6) steps complete one (1) repitition.

20
This exercise may be challenging for individuals with balance issues or a weakened core. It is
important to keep an eye out for individuals that show signs of Valgus collapse, thus losing tension.
Same rings true for observing individuals with external rotation of the knee as they walk.

Arms – Low Band Position

: Activates rhomboids, biceps, latissimus dorsi,

teres major and the deltoid.

Place Mini Band around the wrists, lying flat against the skin. Place slight tension on the Mini Band
by pulling arms away from each other slightly to retain the position on the arm while setting up in
the TRX Low Row Position. Grab the TRX Strap handles, facing the anchor and palms facing each
other. (Strap set position) Place feet shoulder width apart, facing forward, slight pinch of the shoulder
blades, placing them in the back pocket to ensure they are down and away from the ears. Engage
the core by pulling the navel into the spine. This will create a straight line from head to heels that
should be maintained throughout the entire movement.

Increase the resistance to the Mini Band by pulling the arms slightly farther apart. Pay close attention
the to range of motion in the shoulder to create the appropraite resistance and not place excess
stress on the Mini Band and risk breakage or intitiate an improper movement through the shoulders
during the execution of the exercise.

Begin with arms elongated infront of the body, palms facing inward. Engaging the lats, pull the body
toward the anchor by bringing the elbows past the ribcage, elbows should scrape the ribcage, and
handles should stop just infront of the ribcage. Squeeze the shoulder blades at the top of the
movement. Control the return back to start to maintain a constant tension in the TRX Strap as well
as the Mini Band.

Form degradation will most likely occur through, but not limited to the following;

Excess resistance placed on the Mini Band as a result of a bend in the elbows or the Mini Band not
providing the appropriate resistance for the member.

Loss of tension on the Mini Band due to an excess bend in the elbow from an overload of resistance.

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Adive a strong, straight elbow. Bent elbows will cause the execution of the Low Row to vary. Educate
the importance of mainting a rigid elbow.

Hip girdle anchor will be sacraficed when exhaustion sets in and the hips will sink or drop.

Cue a reset if members notice they are losing proper form and to reengage the core by pulling the
navel into the spine.

Execution of the exercise is too rapid and a lack of control causes a “pop” forward resulting in slack
in the TRX Strap.

Cue a reduction in execution speed to remove the slack appearing in the strap during the movement.

Legs – High Band Position

Activates quadriceps, glutes, and the

abductors.

Placing a dumbbell on either side of the leg, sitting on the bench, place the Mini Band in close
proximity to the knee. While sitting, place feet shoulder width apart engaging quadriceps and glutes
to place tension on the Mini Band. When desired resistance is achieved, grab dumbbells one by
one, placing them on the thigh. Observing the resistance achieved, assume the standing position.
(Set position) Drawing the shoulders back and down, create a slight pinch of the shoulder blades,
lift the lower back out of the hips with hips tracking over knees and contracting the glutes. Sit heavy
in the heels, with chest upright, contract the glutes and quadriceps. Descend with hips sitting back
until the glutes touch the bench.

This should create a 90-degree angle with the hips and knees. At the bottom of the movement, if
the member is sitting heavy in the heels they should be able to wiggle their toes. Once the glutes
touch the bench, return back to starting position without resting on the bench by driving through the
heels contracting the glutes and quadraceps.

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