IMPORTANT COPYRIGHT & LEGAL NOTICE: You Do NOT Have the Right to Reprint, Resell, Auction or Re-distribute the Express Band Workout Library! You May NOT give away, sell, share, or circulate the EXPRESS Band Workout Library E-Book or any of its content in any form! The copy of EXPRESS Band Workout Library you have purchased is for your own personal use. The e-book is fully printable and one printed copy may be made for your own personal use. You are also welcome to copy the e-book to a CD-Rom, Zip disc or other storage media for backup for your own personal use. If you have received a copy of the EXPRESS Band Workout Library without purchasing it for the retail price from www.resistancebandtraining.com including then you have an illegal, pirated copy in violation of international copyright law. Visit www.resistancebandtraining.com to purchase and register for your own personal copy. All e-books are coded and traceable to the original purchaser to prosecute fraud. Registration entitles the purchaser to all future e-book updates, all bonus report updates, and lifetime subscription to the monthly newsletter. Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. Under Copyright law, "Literary Work" includes “computer program", "software", and all related materials sold online, including electronic books (ebooks), and adobe acrobat PDF files. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for infringement begin at $250,000 and may also result in up to five years in prison. Please help stop Internet crime by reporting illegal activity to: [email protected]

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Disclaimer This manual is intended to teach athletes, coaches, trainers, and fitness or performance experts how to implement, set-up and enhance functional performance using resistance bands. The author of this manual is not liable or responsible, in whole or in part, to any person or entity for any injury, damage, or loss of any sort caused or alleged to be caused directly or indirectly by the use, practice, teaching or other dissemination of any technique, information, or ideas presented in this manual. The information in the manual is presented for educational purposes only. Consult your physician before starting any exercise program

For more information on Resistance Band Training Contact: Dave Schmitz, PT, CSCS, PES, IYCA [email protected]

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Resistance Band Training...The Perfect Solution to creating a high performance body It has become a well known fact that interval strength training is the most effective and efficient ways to train regardless of your fitness or performance goals. That said lets hit the gym…. Unfortunately for many baby boomers “hitting the gym” is not possible when evaluating the time demands placed on what has become a very fast paced time crunched professional and personal society. As a result a simple home band gym that allows you to perform 1000’s of resistance band training exercises could be more than enough to redevelop a high performance body that looks feels and performs the way you want it to. Here are a few facts that will assist in understanding why Resistance Band Training may be exactly what you are looking for to take your home workouts to a totally new level of results.

FACT #1 Muscles are dumb. They don’t know the difference between a dumbbell, a barbell, a kettlebell or a resistance band. They are adaptors not just contractors. Muscles will adapt and get lean, strong and sculpted regardless the training tool. The real key is intensity and with band’s unique ascending resistance they allow you to literally change resistance on the fly so you are always maxing out your training effort.

FACT #2 The most used excuse for lack of training is “no time” especially when you have to drive to the gym. Who needs a Gym?? Resistance bands accommodate to any one while allowing you to train Anywhere, Anytime, and at Any Intensity. So you choose.

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FACT #3 Resistance bands are the only tool that allows you to train and create resistance from any possible angle or force vector. As a result you can sculpt your muscles, build “real world” strength and train athleticism far more effectively using elastic resistance versus only training with a dead weight.

FACT #4 Hate to change the weight??... Me too! The key to a great metabolic, fat burning workout is making sure you keep recovery the same, especially when fatigue continues to build. Having to change weight or training tools can make transitioning and keeping a consistent recovery difficult; not to mention it breaks up your workout momentum. To change resistance with bands all it requires is stepping back or stepping forward. Also all the workouts in the EXPRESS Band Workout Library are specifically designed to make transitions seamless.

FACT #5 No place to attach bands?? If you have a door you have an attachment site for resistance band training. Using a band utility strap, you can attach onto a door or any stable structure. However if that doesn’t work, you still have tons of attachment free exercise options to choose from.

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Get Leaner, Stronger and More Athletic in 10 Minutes or Less Welcome to the EXPRESS Band Workout Library Any Body….Any Where….. Any Time…. At Any Intensity

The EXPRESS Band Workout Library is designed to be a quick at a glance reference guide for coaches, fitness professionals and fitness enthusiast who want to create band only workouts using the Resistance Band Training approach. Once the exercises in the library are studied and mastered, The EXPRESS Band Workout Library will become YOUR “go to” resource for instant high energy band workouts regardless of location, time or training population.

All you need to perform the EXPRESS Band Workouts is a pair of bands and your body. Now if you want a few more luxuries…. A pair of training handles, a Band Utility Strap and a Link Strap would definitely add to the overall training experience.

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Here is how to use the EXPRESS Band Workout Manual Each of the mini workouts are intended to be performed as individual workouts that will last a minimum of 4 minutes, but can go longer depending on which interval sequence you apply. Here are a few suggestions on how to master the exercises and begin to design incredible band workouts: 1. Attempt one warm up set using a 30 second work with a 30 second recovery and transition for each exercise before getting more aggressive with a shorter recovery interval sequence like a 20-10 or 40-20 Tabatas. 2. Make sure you study the pictures and attempt each exercise using a light resistance band initially to safely teach yourself. 3. Add in one new 4 minute band workout during each of your normal weekly workouts until you have attempted at least 4 different workouts. Repeat this for at least 2 weeks until you have fully mastered each of those 4 workouts. 4. Place those 4 workouts into a full 20 to 30 minute “band only” workout that you perform at least one time per week in place of your traditional strength workout. Do this for 2 more additional weeks 5. Now add this workout into your normal weekly workout routine. 6. Repeat this same 4 week sequence with 4 more workouts from the EXPRESS Band Workout Library. At the end of this 4 week cycle you will not have 2 complete 20 to 30 minute interval strength workouts using only bands.

My hope is that the EXPRESS Band Workout Library will not only challenge you physically but it will force you to think through how to effectively train with resistance bands. It is a proven fact that once individuals have trained consistently with bands for at least 4 weeks, they will see a noticeable difference in their overall strength, agility, timing and flexibility.

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Single Band Workouts “Crank up a Life Changing Workout with one single band”

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Workout 1 - Right and Left Single Arm Push ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________

Workout 2 – Right and Left Single Arm Pull

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Workout 3 - Right and Left Single Arm Rotational Push

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Workout 4 - Right and Left Single Arm Rotational Pull

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Workout 5 - High Pull and Front Squat

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Workout 6 - High Pull and Push Press

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Workout 7 - Front Squat and Push Press

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Workout 8 - Over Head Squat and Squat Jumps

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Workout 9 - Overhead Squat and Incline Push up

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Workout 10 - High Pull and Lateral Step Press

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Workout 11 - Alternating Horizontal Push and Alternating Speed Rowing

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Workout 12 - Right and Left Assisted Pistol Squats ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ ____________________________________ Alternating Bulgarian Squat

Workout 13 - Right and Left Elevated Single Leg Squat

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Workout 14 - Right and Left Lawnmowers _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________

Workout 15 - Right and Left Hose Pulls _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________ _____________________________________

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Workout 16 - Right and Left Single Leg Bench Squat or Single leg Squat

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Workout 17 - Assisted Pull-up and Resisted Push Up

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Workout 18 - Front Squat and Overhead Lateral Walk

_________________________________________________________________________________________ _________________________________________________________________________________________ _________________________________________________________________________________________ Front Squat – Alternating Single Arm Press _________________________________________________________________________________________ ___________________________________________________

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Workout 19 - Hammer Curl and Overhead Tricep Press

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Workout 20 - Jerk Press and Alternating Bent-over Row

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Workout 21 - Straight Leg Dead-lift and Bilateral Bent-over Row

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Multi-Band Workouts “Double Your Bands – Double Your Effort – Double Your Results”

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Workout 1 – Right and Left Forward Lunge (Linked Up Band Hip Attachment) ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ________________________________

Workout 2 - Alternating Lateral Lunge with Lateral Reach (Linked Band Hip Attachment) __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ ______

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Workout 3 - Alternating Push and Pull (2 Bands – 2 Handles)

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Workout 4 - Alternating Reciprocal Push and Pull (2 Bands – 2 Handles) Attached Separate)

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Workout 5 - Bilateral Push and Pull (2 Bands - 2 Handles)

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Workout 6 - Bilateral Hip Pull (Linked Band with Hip Attachment and 2 Bands - 2 Handles)

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Workout 7 - Right and Left Rotational Hip Pull (Double Linked Hip Attachment and a Single handled band)

_________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ _________________________________________________________________________________________________ Workout 8 - Hip Squat and Power Long Jump

(Double Linked Hip Attachment)

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Workout 9 - Hop Matrix and Right Side than Left side (Double Linked Hip Attachment)

Sagital Hop

Frontal Hop

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Workout 10 - Horizontal Curl and Overhead Tricep (2 Bands – 2 Handles)

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Workout 11 - Mountain Climber and Get ups (Half Harness Attachment)

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Workout 12 - Split Jumps and Backwards Towing (Double Linked Hip Attachment)

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Workout 13 - Alternating Step Curl and Tricep Step Back Press (2 Bands – 2 Handles)

Make sure alternate feet on step back

Avoid excessive hyperextension through the lumbar spine (Low Back Region)

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Workout 14- Alternating Assist and Resist Lateral Lunge (Double Linked with Hip Attachment) (Note line of Pull on the Band) Assisted Lateral Lunge

Resisted Lateral Lunge

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Workout 15 - Alternating Assist and Resist Lateral Lunge _________________________________________________________________________________________________ Rotational Reach (Note line of Pull on Band)

Assisted Lateral Lunge Rotation

Resisted Lateral Lunge Rotation

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Workout 16 - Alternating Resisted Forward Lunge (Double Linked Hip Attachment)

Introducing reach increases gluteal activation

Squeezing hips increases trunk activation

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Workout 17 - Mountain Climber and Assisted Push Up (Half Harness Attachment)

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Workout 18 - Right and Left Rhythmical Reach (Double Linked Hip Attachment) ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ____

Workout 19 - Alternating Split Jump and Alternating Resisted Forward Lunge (Double Linked Hip Attachment)

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Workout 20 - Right and Left Lateral Hops (Double Linked Hip Attachment) Note line of pull on band

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Workout 21 - Stationary Run Strength matrix Double Linked Hip Attachment Choose any single Free band upper torso strengthening exercise to do in between running sets. (Examples below) Should not have to remove band from hip while training with free single band

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Core Workouts “Stop the Sit—ups and Crunches”

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Workout 1 - 3 Way Pillar Isometric

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Workout 2 - Walking Plank Small Steps using a reciprocal pattern

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Workout 3 - Walking Plank and Alternating T-Stabilization

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Workout 4 - Push up plus and Mountain Climber

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Workout 5 - Alternating Rotational Oscillations Small Band Suggested

Movement of hands should be very small amplitude and as fast as possible while keeping hips and pelvis very stable. Press feet firmly into the ground to take advantage of ground reaction forces

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Workout 6 - Overhead Lockouts and Lateral Step and Push Smaller band recommended

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Workout 7 - Overhead Marching and Step Backs Smaller Band recommended

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Workout 8 - Step Back Matrix Smaller Band recommended

Start

Posterior Step Drop Step

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Bonus Cardio Workouts “Time to get off the treadmill and learn to deal with the ground”

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All Cardio Set ups Use the double linked hip attachment

Workout 1 – Stationary Power Skip and Easy Stationary Trot __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ ______________

Workout 2 - Stationary Run and Power March

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Workout 3 - Back Pedal and Stationary Power Skip

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Workout 4 – Right and Left Shuffle ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________

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Workout 5 - Right and Left Turn and Go

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Workout 6 – Stationary High Knee Run and Crab Mountain Climber

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Workout 7 - Right and Left Drop Step Shuffle

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Workout 8 - Run Matrix and Trot The Run Matrix – Trot is designed to train all running motions but allow for a recovery phase (the trot) in between each run. This decreases workload and allows for easier instruction while allowing clients to acclimate to the band. Suggested sequence would be Backpedal – Shuffle – Stationary Run – Turn and Go Shuffle

Backpedal

Stationary Run

Turn and Go

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9 - Cardio matrix Cardio matrix incorporates no trot between runs. Sequence your running directions as: Back Pedal – Shuffle Right – Shuffle Left – Stationary High Knees - Turn and Go Right – Turn and Go Left – Backpedal

Backpedal

Shuffle

Stationary Run

Turn and Go

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10 - Quick Step Matrix with Trot

Side to Side Quickstep

Crossover

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Workout 11 - Right or Left Shuffle and Lateral Lunge

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Workout 12 – Right or Left Turn and Go and Lateral Lunge

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©Copyright 2012 – Resistancebandtraining.com ___________________________________________________________________________________________ ___________________________________________________________________________________________ ____________________________

Workout 13 - Stationary Run and Alternating Reach

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14 - Stationary Run and Assisted Lunge

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Got 10 Minutes?? I have Got a workout for YOU!!

The “10 - 5 Super Set Workout” Yes it is possible to get into great shape in 10 minutes and the Resistance Band Super Set workouts can get it done on your terms. The 10-5 Super Set Workouts will be performed using a band or bands while implementing a continuous 10 minute interval Using these specifically designed high intensity band training workouts, clients have been able to cut serious body fat, develop outstanding total body power and elevate their metabolic output while regaining lost flexibility. All together this means… People were able to recapture some of that athleticism they had when they were in their 20’s. After numerous times being asked “Dave what can I do for a workout while I am…. On Vacation, Traveling for business, At home this weekend or At the Park??….. we created The 10-5 Super Set Workouts. These workouts are designed to be performed anywhere, anytime at various intensities by anybody. All you need is your body, a pair of bands and a 10 Minute countdown timer. Handles and Band Utility Strap may also be helpful to have but not necessary.

 You can train for absolute strength by increasing the band tension, stretch or size while keeping reps between 4 to 6 reps per set.  You can train for power endurance by training rep speed versus force. Again rep volume will be determined by size of the band however the focus should stay on keeping the speed of each rep fast, especially during the concentric phase. Reps/set will remain 4 to 6 to avoid losing velocity with recovery time at 1 to 2 or 1 to 1 work to rest ratio. ©Copyright 2012 – Resistancebandtraining.com

 You can also train pure metabolic “Fat Burning” circuits where high volume and relatively moderate resistance is used so you can crank out 10-15 reps on each set. If you choose to increase work density by increasing band size, reps will obviously decrease as well.  Density training is another option. With this scenario, you increase work volume on each subsequent round. The easiest way to do this is add 2 reps on each subsequent round.  Lastly you can implement the contrast method by going with high reps low resistance or low reps with high resistance. This will shake things up and allow individuals to create strength specific workouts for problem areas.

*** Please Read *** These workouts are designed for individuals who have become proficient with Resistance Band Training and have mastered many of the EXPRESS Band workouts. This means they have become acclimated to band size and strength as well as conditioning their body to handle elevated workloads. Conditioning your body to resistance band training means you have mastered the movements and have the stability and strength to advance into more challenging workouts

Implementing the 10 - 5 Super Set Workouts Each of these workouts will provide the individuals with a total body strength workout along with a metabolic and cardio challenge. Options for getting Started

1.

Perform 1- 10 minute Super Set workout in conjunction with you present workout.

2.

Perform only the 10-5 Super Set Workouts by choosing 2 and giving yourself a 3 minute rest in between workouts. This will provide you an aggressive 23 minute workout.

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3.

If time is an issue, you can perform 1-10 minute workout but make sure you do a brief 2 minute warm-up using general total body weight movements.

Getting started with the RBT 10-5 Super Set workouts?? 1. Pick which workout you want to do. 2. Set up the bands to match the workouts. (Each super set workout only uses 1 specific band set up so there is no need to alter set ups once workout has begun) 3. Determine what your designated reps will be based on your goals and band resistance 4. Turn on the your countdown timer 5. Rock it

Post Workout Homework Make sure you record the following information upon completion of the workout. 1. Reps performed (Determines your workout goal) 2. Document the number of rounds performed including half rounds 3. Document size of band used 4. Document distance of stretch which is determined by a mark on the floor or by stepping it off. Next time you choose that specific 10-5 Super Set workout you want to beat your previous effort by increasing your reps, rounds completed or performing similar reps with greater band tension. If you choose to do a back to back Super Set workouts make sure you document accordingly. ©Copyright 2012 – Resistancebandtraining.com

Super Set Workouts Workout 1 - Single Band Circuit

High Pull

Front Squat

Overhead Press

Straight Leg Dead-lift

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Workout 2 - Attached Upper Torso Circuit

Chest Press (2 Bands)

Squat Pull

Bent Over Press

Staggered Bicep Curl

Overhead Tricep Press

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Workout 3 - Advanced Single Band Circuit

Front Raises

Squat Jumps

Dead Lift

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Band Jacks

Workout 4 - Lower Torso Circuit

Hip Squat

Split Jump

Lateral Lunge Left

Lateral Lunge Right

Alternating Forward Lunge

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Workout 5 - Metabolic Circuit

Back Pedal Run

Squat Pull (1 Band)

Forward Lunge (Hand attachment)

Chest Press (1 band)

Stationary High Knee

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Other Ways to Advance Your Resistance Band Training Knowledge

Resistance Band Certification Become a Certified Resistance Band Training Specialist by completing our Exclusive online Resistance Band Certification Home Study Course Learn More HERE

RBT Live Video Newsletter Join Dave each week by subscribing to RBT Live. Learn cutting edge resistance band training tips, techniques and workouts for FREE every week. Learn how to subcribe for Free HERE

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Free 9 Session Resistance Band Training Mini-Course

Get a copy of Dave’s Free 9 Session Mini-Course and learn the power behind resistance band training directly from “The Band Man®” Pick up your FREE Copy HERE

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Journey to becoming “The Band Man®” Dave’s resistance band journey is truly one that began and continues to be driven by his commitment and passion to “finding a way” to help others functionally get better. Getting Back in the Game Dave began his journey with band training as a Physical Therapist where he was presented with an opportunity each day to assist patients who struggled to move effectively due to injury, surgery or pain. Based on his knowledge of functional movement, Dave discovered how bands, used as an assistive tool, could quickly retain movement skills by improving joint mobility, core stability and muscle integration. Once complete range of motion, full weight bearing and the elimination of pain was achieved, the band now became a functional strength training tool that empowered patients to rehabilitate themselves and “get back in game”.

Taking Your Game to a New Level Being an athlete at heart and having a passion for performance it became a natural fit for Dave to begin training athletes using resistance bands. All that was required was to take the drills and exercises that worked well in the clinic and supersize them up to challenge a far more gifted moving population of athletes. As athletes began to experience what it felt to get faster, quicker, and more flexible training in bands, it became obvious that enhancing game day performance was no longer just a training theory.

Recapturing Your Game The last piece of the puzzle came into play in the early 2000’s when Dave discovered how effective resistance band training was at improving functional strength and metabolic conditioning for fitness enthusiasts that wanted to lose fat, get stronger and look great. Dave started his first Fitness Band Bootcamp in 2001 and continues this unique group fitness approach today as the owner of G’Town Boot Camps. Bands have allowed hundreds of fitness enthusiasts and athletes at heart to recapture the movement skills they once had in their game.

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Rehab to Performance to Fitness is how Resistance Band Training evolved for Dave and became the foundation behind www.resistanebandtraining.com .

During this journey Dave has accumulated many other notable accomplishments including: 

Creating and developer of Resistancebandtraining.com



Co-owner of Resistance Band Training System, LLC

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Co-Author of the Book…. Total Body Breakthroughs

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Creator of the First Ever…. Resistance Band Training Certification



National Speaker on the “The Essence of Reactive Resistance Band Training”

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Creator of over a dozen DVDs and Manuals on resistance band training

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Owner and primary instructor of G’Town Boot Camps



Owner of G’Town Fast-n-Fit



Volunteer High School Strength and Conditioning Coach



Father of 3 Awesome children (Kelsey, Carter, Kenzie)



Married to Karen Schmitz, his Partner and best friend in Business and in Life

Get Better with Bands

Dave Schmitz The Band Man®

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