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Lower Body Training Daysīanded Glute Bridge: 3 x 10 as an activation drillīanded Leg Curls – 4 x 25 each as a finisherĭouble Leg Banded Leg Curls – 100 reps as a finisher Incredibly easy to teach and perform making them a great option for your clients if you’re a trainer.
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Highly effective when band-work is used to prepare you for the upcoming training session in your warm-up sequence – variations have a multitude of uses and are not just for “finishers.”.Hypertrophic adaptations and the ability of the muscles to generate more force thereby increasing your overall strength.For those of you with lower training ages, these band movements will help improve your “mind-muscle connection” where it will be easy for you to feel the correct musculature working as you will not be limited by their lack of experience.Can be done for high amounts of work with no risk of injury and/or delayed onset muscle soreness which is an added bonus if you’re trying to perform more work and not take away from your main training sessions.When the SEC is stretched during eccentric ROM the SEC acts as a spring which correlates to higher reversible strength (ability to go from eccentric to concentric contractions) thus improving the explosive strength capability of an athlete.
PROGRAMS LIKE BAND IN A BOX SERIES
For instance, this work will directly aid in strengthening connective tissue which will help prevent potential soft-tissue injuries.Īnother benefit is greater storage of kinetic energy via the series elastic component (SEC) which includes muscular components – tendons constitute the majority of the SEC. Performing high-volume resistance band work has many advantages. Using a band accommodates the “strength curve” meaning tension increases where we are strongest.įurthermore, bands are a powerful tool for both strength development, activation drills prior to your training session, as well as reducing the risk of soft-tissue injury done for high-volume finishers.īand variations are so effective that they are a staple in every single one of our programs. The use of bands is likely a missing aspect of your programming that allows for many advantages that straight weight does not have.