Gym Barbell Push and Pull — Build 38
30-minute intermediate strength session focused on push and pull. Designed for gym access. Allow 3-5 minutes to warm up, use controlled repetitions, and adjust
Resistance Band Unilateral Strength — Session 05
25-minute intermediate strength workout for unilateral strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad
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Build My Fitness Plan- Duration
- 25 min
- Difficulty
- intermediate
- Equipment
- resistance bands
- Muscle groups
- core, glutes, upper back
Exercises
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. 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.
3. Band pallof press
3 sets · 10-12 reps
Resist twisting while pressing hands forward. Rest 45-90 seconds between sets; use a load that allows controlled technique.
4. Band pull-apart
3 sets · 10-12 reps
Pull band apart with soft elbows and relaxed neck. Rest 45-90 seconds between sets; use a load that allows controlled technique.
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