Band Foundations
Six weeks of band work for shoulders and hips. Short days, light bands, and a doorway’s worth of space.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A long resistance band and a loop band, with a post, rail or other solid anchor to fix them to.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Shoulders
- Band Pull-Apart 3 × 15
- Band External Rotation 3 × 12 each side
- Band Internal Rotation 3 × 12 each side
- Incline Push-up 3 × 10
Elbow pinned to your side for both rotations — only the forearm travels. If the elbow drifts, the band is too heavy.
Day 2 Hips
- Monster Walk 3 × 10 steps each way
- Band Hip Flexion 3 × 10 each side
- Band Hip Adduction 3 × 12 each side
- Glute Bridge 3 × 12
- Side Plank 2 × 20 sec each side
Stay low and keep the band taut for every step of the walks — the feet never come together.
Day 3 Everything
- Band Pull-Apart 3 × 12
- Monster Walk 3 × 8 steps each way
- Glute Kickback 3 × 10 each side
- Dead Bug 3 × 8 each side
The light day — same positions, fewer reps, and the floor work at the end is the cool-down.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.