Resistance Band Functional Strength — Session 04

55-minute intermediate strength workout for functional strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad

Duration

55 min

Difficulty

intermediate

Equipment

resistance bands

Muscle groups

back, biceps, glutes, quads, shoulders, triceps, upper back

Exercises

1. 1. Band lateral walk

   3 sets · 10-12 reps

   Keep knees softly bent and take small controlled steps. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Band face pull

   3 sets · 10-12 reps

   Pull toward forehead with elbows high and shoulder blades controlled. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Band row

   3 sets · 10-12 reps

   Pull elbows back while keeping shoulders down. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Band glute bridge

   3 sets · 10-12 reps

   Drive knees gently outward as hips rise. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Band triceps pressdown

   3 sets · 10-12 reps

   Keep elbows close and extend arms smoothly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Band squat

   3 sets · 10-12 reps

   Maintain knee alignment and stand tall against band resistance. Rest 45-90 seconds between sets; use a load that allows controlled technique.