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Metabolic health - MF

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Lesson 9, Topic 5
In Progress

Powerband – What is it and how to use it?

soco February 2, 2023
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This bands were designed & Tested By Fitness Experts to improve your exercises. It’s 100% Anti-Slip and Premium Fabric with high durability for all
level workouts.

Exercises you can do with the powerband:


  1.   Stand shoulder width apart, feet turned slightly outwards, step on band and loop behind neck.
  2.   Keep your back slightly arched with head and neck upright
  3.   Squat down until your thighs are parallel to the floor.
  4.   Pushing through the heels, return to a standing position. Repeat.

Bicep curls

  1.   Place the band under the feet and stand in a wide stance.
  2.   Hold band at waist level, palms facing away from body.
  3.   Pull band up towards shoulders, curling at the elbow.
  4.   Slowly release back down. Repeat.

Bent Over Row

  1.   Fold the band in half and hold both ends. Place the centre of the band under the feet.
  2.   Feet should be shoulder width apart. Bend over with a straight back and keep chest lifted.
  3.   Pull band up towards the chest, keeping elbows out. Try to pinch shoulder blades together.
  4.   Hold and release. Repeat.

Overhead Squat

  1.   Step on the band with both feet shoulder width apart. Grasp the band with both hands above head.
  2.   Push through heels and stand up straight, pushing band up. palms facing ceiling. Avoid rounding back.
  3.   Slowly squat back down. Repeat.

Reverse Chest Fly

  1.   Fold the band and grasp both ends. Stand straight, feet hip width apart. Activate core.
  2.   Extend arms infront of you.
  3.   Pull out to the sides until band is fully stretched. Avoid arching back.
  4.   Hold and then release. Repeat.

Single Leg Hip Thrusts

1. Lie on back with feet on ground.

Fold band and place across thighs, grasp ends with both hands.

  1.   Lift left leg up and raise hips up against the band. Squeeze glutes.
  2.   Hold for a few seconds and then slowly lower hips back down.
  3.   Repeat 10-15 times on each leg.