The TB12 Method
Page 13
Using alternating hands, pull each band toward you, then release. Continue this motion at a fluid, continuous pace for twenty seconds.
5. STANDING LATERAL EXTENSION
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
This exercise will be familiar to anyone who’s ever tried to pull themselves out of bed or who swims laps in a pool. Pull with your arms, bringing them from high to low, with both your core and glutes engaged.
RESISTANCE BAND POSITION: OVERHEAD
With the band attached high on the wall, face the wall and maintain an athletic stance.
Grip the band with both hands. Pull the band down to your center and bring your arms back up to the starting position, with control. Pull the band back down to your center toward your right hip, and release. Now pull it down to your center toward your left hip, and release.
Continue this sequence at a rapid pace, with control.
6. CROSS-BODY STEP AND PRESS
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
In this one, we use both our upper and lower body, while maintaining our stability. This is a great exercise for dealing with the forces and stresses of daily life!
RESISTANCE BAND POSITION: ELBOW HEIGHT
Stand tall, with your stomach and glutes engaged. Using either a looped band or a handle band, grip the end in your right hand. As you extend the band straight away from your chest, step forward with your left leg.
The only moving parts should be your right arm and left leg. Your core and your glutes should remain stable.
Continue the step and press at a fluid, continuous pace for twenty seconds. Repeat, this time with your left arm and your right leg.
7. CROSS-BODY PULL
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
A beginner may struggle at first with this exercise—but keep at it.
RESISTANCE BAND POSITION: ELBOW HEIGHT, OR SLIGHTLY ABOVE
Stand with your side to the wall. Grip the handle or loop end of the band and pull it directly across your chest, keeping your elbow snug against your rib cage.
Accelerate the pace, remembering to keep your upper body straight at all times. There should be no rotation of your trunk.
Turn to face the other way, and repeat the sequence with the other arm.
8. BAND CORE ROTATION
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
This is a great exercise for athletes whose sports require upper body rotation—golfers, tennis players—and quarterbacks! Even non-athletes rotate their torsos many times a day without realizing it.
RESISTANCE BAND POSITION: ELBOW HEIGHT
Maintain a good athletic stance, with your hips back and your core engaged. With both hands gripping the handle or loop, bring your arms out in front of you and then—keeping your arms straight—pull the band across your chest as you rotate your torso, increasing your pace as you go.
Do this exercise for twenty seconds. Switch sides and repeat.
9. BAND-RESISTED PUSH-UP
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
Before attempting this exercise, make sure you can do a simple push-up first. Then add the resistance band.
Loop a band behind your back, under the armpits. Hold both loop ends under your palms as you assume a push-up position.
Do six or seven standard push-ups, as explosively as possible.
PLYOMETRIC VARIATION: As you come up from the push-up, clap your hands.
NOTE: If you’re using the sheathed bands, hold down part of the sheathing to reduce slack.
10. BAND FRONT RAISE
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
This exercise typically requires a lighter band, but find the one that suits you best.
Place a looped or sheathed band on the ground and step inside it with both feet.
Maintain a good athletic position, with your shoulders back and straight and your core engaged. Raise and lower the band, up and down, as fast as you can, maintaining good form.
The motion should come from your shoulders, and not from your hips, glutes, or trunk.
11. BAND PULL-APARTS
EQUIPMENT: RESISTANCE BANDS (LOOPED)
This exercise is similar to the movements we make when we swim or even throw a Frisbee in the backyard. You’ll feel the effects afterward in your mid back and shoulders.
Place a looped band on the ground and step inside it with both feet.
Lift both hands to chest level. While maintaining an upright posture, stretch the band across your chest with both arms. Do this for twenty seconds.
VARIATION: Repeat the same motion at a faster pace.
12. FRONT-FACING CORE ANGEL
EQUIPMENT: 2 RESISTANCE BANDS (SHEATHED OR LOOPED)
A dynamic full-body exercise with lots of variables going on. You move your arms while you tap your feet, all while remaining stationary—and you do it fast, too.
RESISTANCE BAND POSITION: OVERHEAD
With the bands attached high on the wall, face the wall and use both hands to grip both ends of the bands.
Begin shuffling your feet fast as you raise the bands overhead and lower to your sides. Do this for twenty seconds at an accelerated pace.
12 CORE STABILITY EXERCISES
Everything starts with the core, which encompasses several muscle groups, including your abdominals, your oblique muscles (they run down your sides), your low back, and your quads. With good core stability, we’re able to use the core muscles designed to carry out the daily functions of life without putting stress or excess force on our knees, ankles, neck, shoulders, or low back. If someone bumps into you, with good core stability you won’t ever get knocked down. In the end, your core needs to be able to take a lot of the stresses of life. For athletes who are absorbing a lot of external forces, a strong core is fundamental—but you really need to engage your core in all aspects of life all the time.
1. PALLOF SQUAT
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
This exercise asks you to activate your upper body while resisting that same rotation—and to do it with control, too.
RESISTANCE BAND POSITION: ELBOW HEIGHT, OR SLIGHTLY ABOVE
Stand with your side to the wall, with the band attached to the wall at elbow level, or slightly above.
Maintain a stable stance, holding the band at chest level.
Squat, while extending the band away from your chest, then back, in a continuous, in-and-out motion, never allowing the band to rotate.
Repeat on the other side.
2. PALLOF CORE SHUFFLE
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
Another antirotation exercise, this one with a few more variables.
RESISTANCE BAND POSITION: ELBOW HEIGHT, OR SLIGHTLY ABOVE
Stand with your side to the wall and your hips back. Squeeze your stomach and your glutes.
Using both hands, grip the band at chest level with your arms extended. Shuffle your feet from side to side while holding the band steady and taut.
To add resistance, raise and lower the band. Repeat on the other side.
VARIATION: Increase the pace of your shuffling.
3. CORE ANGEL
EQUIPMENT: 2 RESISTANCE BANDS (SHEATHED OR LOOPED)
In this one, you’re being pulled backward as you move both your arms and legs fast—and maintain explosiveness.
RESISTANCE BAND POSITION: OVERHEAD
Hold the bands overhead using both hands. Begin shuffling your feet.
Raise and lower the bands, maintaining a fast, fluid pace. Try to stay in one place, without moving forward or backward.
4. OVERHEAD CORE SHUFFLE
EQUIPMENT: RESISTANCE BANDS (LOOPED)
By keeping your body long as you stand as tall as possible, this exercise is a great core activator.
Hold the looped band overhead, extending your arms until the band is taut.
Squeeze your stomach and your glutes and rock
back and forth from one foot to the other, lifting your non-weight-bearing foot slightly as you rock. Your core should remain solid, and your arms should remain extended and fixed in place throughout the exercise.
Accelerate the pace, while maintaining your core stability.
5. OVERHEAD ARM FLUTTERS
EQUIPMENT: 2 Resistance Bands (Sheathed or looped)
This one is harder than it looks—and you’ll feel it afterward.
RESISTANCE BAND POSITION: OVERHEAD
With bands attached high on the wall, stand straight with your back to the wall, keeping your core engaged. Hold the bands overhead, one in each hand.
Shuffle your feet in place as you move your arms subtly while keeping them extended for twenty seconds.
6. PLANK WITH A ROW
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
Most people use a light band with this one. Also, make sure you can hold a plank before you add movement to it.
RESISTANCE BAND POSITION: KNEE HEIGHT
Assume a plank position, facing the wall, balancing on your arms or your elbows.
Hold a resistance band with your right hand. Continue to balance on your left hand as you pull the band toward your chest and stomach in a fluid, continuous motion, while maintaining the position.
Do this for twenty seconds. Switch hands and repeat on the other side.
7. X PLANK
EQUIPMENT: NONE
This exercise requires coordination of your arm and leg as you maintain stability. Again, make sure you can hold a simple plank before adding variations.
Assume a plank position, with both arms directly underneath your shoulders. Keep your legs straight and your stance wide.
Engage your glutes and raise your left leg off the ground while raising your right arm. Repeat, this time with your right leg and left arm.
Go back and forth like this for twenty seconds.
8. LATERAL RESISTED BIRD DOG
EQUIPMENT: RESISTANCE BANDS (LOOPED)
A great exercise that uses your glutes and shoulders, while challenging your core stability.
RESISTANCE BAND POSITION: KNEE HEIGHT
Loop a band around your waist and attach it low to the wall.
Assume a tabletop position. Keep your back straight, your head down, and your core engaged.
Raise your left arm while simultaneously extending your right leg straight backward. Keep your back as flat as possible. Return to the starting position in a controlled manner, and repeat for twenty seconds.
Turn around and repeat, this time with your right arm and left leg.
9. SINGLE LEG BALANCE WITH HALO
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
This one can challenge even very experienced athletes, but it is an excellent exercise for balance and core stability.
RESISTANCE BAND POSITION: OVERHEAD
With your back to the wall and your core stable, hold the band over your head.
Raise your right knee to 90 degrees and lower the band to your right shoulder, then back overhead, then to your left shoulder.
Next, raise your left knee and repeat the exercise.
10. HIGH TO LOW/LOW TO HIGH ROTATION
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
Any golfer—or hockey player—will find this diagonal movement familiar.
RESISTANCE BAND POSITION: OVERHEAD AND KNEE HEIGHT
Begin with the band up high on the wall, door, or anchor point. Grasp the handle or loop end. Keeping your lower body stable, bring the band across your body in a diagonal from high to low, back and forth, for twenty seconds.
Reattach the band to a low point on the wall. Repeat the exercise, this time going from low to high.
Switch sides and repeat.
11. FOUR-WAY OVERHEAD RESISTED FOOT FIRE
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
Unlike Overhead Arm Flutters, this exercise keeps your upper body static.
RESISTANCE BAND POSITION: OVERHEAD
With the band up high, stand facing the wall. Grip one handle overhead with both hands. Keep your posture upright.
As you hold the band taut, shuffle your feet in place for twenty seconds.
Adjust your stance so you are facing away from the anchor point. Repeat the exercise, again for twenty seconds.
12. RESISTED WALKING PLANK
EQUIPMENT: RESISTANCE BANDS (LOOPED)
This exercise is a very challenging variation of the conventional plank.
RESISTANCE BAND POSITION: KNEE HEIGHT
With the band at a low point on the wall, loop it around your waist. Assume a plank position.
Keeping your hips level, move as far away from the wall as you can, using your legs and your arms, and maintaining control at all times.
Switch sides and repeat.
12 LOWER-BODY EXERCISES
Many gym trainers tell athletes to target their upper bodies on Mondays and Wednesdays and their lower bodies on Tuesdays and Thursdays. At TB12, we advise athletes to do upper body, core, and lower body in the same workout. By engaging your entire body at once, you activate every muscle group, are holistically stronger and more balanced, and also move better. Why do we at TB12 emphasize explosive movements? Because in the course of our daily lives, our bodies—especially our lower bodies—need to move quickly and efficiently, whether we’re walking, standing, running, getting up out of a chair, or climbing stairs. Our legs are involved in lots of movements, and it’s important to stress their muscles beyond just our body weight, but always in a tolerable way. It shouldn’t be like climbing Mount Everest! Vary these exercises, and add heavier resistance bands as you go. As with all of these exercises, focus on the amount of strength that’s appropriate for your life.
1. SQUAT
EQUIPMENT: NONE
This exercise mimics the motions—standing, sitting, getting up again—we do every day. The goal is to use your glutes while keeping pressure off your knees.
Assume an upright posture, with your feet hip-width apart.
Stick your butt out and gradually lower yourself into a squat. Keep your knees directly over your toes, and don’t allow them to collapse inward. As you come back up, remember to squeeze your glutes.
Rise and lower for twenty seconds. As with all these exercises, focus on the amount of strength that’s appropriate to your life. As we said earlier, think fast and move fast—that’s why we train fast.
VARIATION: Adding a short looped band around your knees is a good way to add challenge to the exercise.
2. LATERAL RESISTED SQUAT
EQUIPMENT: RESISTANCE BANDS (LOOPED)
A squat, but with the variation of side resistance.
RESISTANCE BAND POSITION: WAIST HEIGHT
Loop the band around your waist so it’s taut.
With your posture upright and your feet hip-width apart, lower yourself into a squat. Keep your knees directly over your toes, and don’t allow them to collapse inward.
Do this for twenty seconds. Turn, face the other way, and repeat on the other side.
3. GLUTEUS MEDIUS SIDE PLANK
EQUIPMENT: NONE
This exercise activates your body’s lateral stability as you push up from one side and then the other.
Assume a short side-plank position, with your knees bent and pressed slightly forward. Brace your weight on your right arm.
Raise your top leg so that it’s parallel with the ground and extend your left arm straight over your shoulder so it’s perpendicular to the ground. Maintain this position for five seconds, then begin fanning your leg up and down, using short motions.
Do this for twenty seconds, then repeat on the other side.
4. FORWARD LUNGE WITH HIGH HOLD
EQUIPMENT: RESISTANCE BANDS (SHEATHED OR LOOPED)
Whether we’re climbing the stairs or stepping down off a porch, a lunge is a fairly common, everyday movement. In this exercise, overhead resistance bands add challenge.
RESISTANCE BAND POSITION: OVERHEAD
With the band attached high on the wall, face away from the wall, door, or anchor point and grip the handle or loop with your right arm.
Drop down into a lunge position, while keeping your right arm overhead in a locked position.
Switch arms and repeat on the other side.
5. FOUR-WAY BAND RUNNING IN PLACE