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Resistance Band Upper Body Control — Session 11

45-minute intermediate strength workout for upper body control, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adj

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Duration
45 min
Difficulty
intermediate
Equipment
resistance bands
Muscle groups
chest, glutes, hamstrings, quads, shoulders, triceps, upper back

Exercises

  1. 1. 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.

  2. 2. Band chest press

    3 sets · 10-12 reps

    Anchor band securely and press straight ahead. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  3. 3. 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.

  4. 4. 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.

  5. 5. Band good morning

    3 sets · 10-12 reps

    Hinge at hips with band tension and a neutral back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

  6. 6. 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.

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