Stretch and Roll Out:
Set timer for 15 minutes. Complete as many rounds of the circuit below as possible, resting only as needed. Record how many rounds and reps you complete.
8-12 reps per side Low to High Band Chops
8-12 reps per side Band Snap Downs
8-12 reps per side Lunge with Chest Press
Stretch and Roll Out:
Do not go to failure on any move because that will cause you to need to rest. Stop a few reps short so you can keep moving from exercise to exercise. Rest only as needed because your goal is to do as much work in the 15 minutes as possible.
Low to High Band Chops – Set a band low and set up sideways to the anchor point. Grab the handle and step away from the anchor point until there is not slack in the band. Pivot and bend your knees so the band is outside the knee closest to the anchor point. Keep your chest up as you pivot down. Then, keeping your arms straight, pull the band up and across your body. Stand up and pivot to the other side as you bring the band up and across your body to the outside of your shoulder furthest from the anchor point. Then pivot and squat back down, bringing the band back and across to just outside your knee. Repeat, standing up and pivoting as you take the band from low to high. Complete all reps on one side before switching to the other side. (Bottom photos)
Band Snap Downs – Set a band higher up. Grab the handle and move away from the anchor point facing the band. Grab the band with both hands and pull it down toward one hip. Keep your back flat as you hinge over to pull it outside your hip. Your knees should be slightly bent and you should push your butt back as you lean forward and “snap” the band down toward one hip. Then stand back up and bring it down outside the other hip, hinging over and pushing your butt back. Keep alternating pulls to each hip. Do not let your chest round or your knees lock out.
Lunge with Chest Press – Anchor a band with two handles behind you at about chest height. Go lower if there is no anchor point at chest height. Grab a handle in each hand and face away from the anchor point. Stand with just a slight bit of slack in the band. Bring both hands up to your chest. Then lunge forward on the right side and press out from your chest with your left arm. Press straight out at chest height. Bring your hand back to your chest as you push back off the heel of your front foot to come back up to standing. Then lunge forward on the other side and press out with the other hand. Keep alternating lunges and presses until all reps are complete.