Full Body Workout with Resistance Bands

Chris Brainard

APE Strength
Bachelor of Science Kinesiology
CPPS, USC Certified, PRI

Bands are an effective way to gain strength for any athlete of any level. Chris Brainard of APE Strength takes us through a workout that will benefit the entire body

Video presented by Sports1 Connection. 

Full Body Workout With Resistance Bands

Bands are a great addition to any workout because they are great for building full body strength, speed, and explosiveness.


1. Banded Squat & Press (4 sets x 10 reps)
– Start by putting your feet inside and onto the bands
– The grab the bands and move into the front rack position
– Descend into a squat by initiating with your hips and spreading your knees apart as you go down
– Once you get into the bottom drive through your feet and press the band overhead


– Great for full body strength and power development
– A great way to add extra resistance

2. Banded Bent-Over Row (4 sets x 10 reps)
– Start by placing your feet onto the band with one side of the band in each hand
– Your feet will be roughly 4-8 inches apart based on how difficult you want to make it
– Hinge at your hips and bring your chest parallel to the floor
– Initiate the movement by pulling with your elbows and squeezing your shoulder blades together at the top


– Building strength in the upper back
– Working on the little muscles that surrounding the shoulder blades that support good posture

3. X-Band Walk ( 3 sets x 10 yards each direction)
– Stand on resistance band with feet about 6 inches apart
– Hold handles of band with hands, and make an “X” by crossing in front of legs
– Staying in a talk and tight position you’re going to take small steps going to one side
– Be sure not let your feet come together
– Repeat going the opposite direction


– Activates the muscles surrounding the hip to help eliminate knee and back pain
– Increases stability throughout the hips to prevent imbalances and reduce the risk of injury

4. Band Pull-Apart (3 sets x 15-20 reps)
– Grab the band with your arms straight out and palms facing the up
– While keeping your elbows locked out, pull the band apart focusing on squeezing your shoulder blades together
– Slowly return to the start while keeping tension in the band


– Great for targeting the shoulder stabilizers and upper back muscles

5. Banded Push-up (4 sets x 10 reps)
– Rotate one side of the band and place band around your upper back
– Assume a push-up position with each side of the bands inside your thumb
– Lower yourself under control until your elbows are roughly 90 degrees and drive back up to the starting position


– Great building explosive power in the upper body
– Increases difficulty on push-ups forcing you to power through the entire set

6. Prone Band Hamstring Curls ( 3 sets x 15-20 reps)
– Place your feet inside the band so the band is around your ankles
– Move back until you get a good amount of tension on the band
– Roll over keeping your feet outside the band
– Keep your hips pushed in the ground and bring your feet to your butt


– Builds strength in the hamstrings which are important for sprinting, jumping and reducing the risk of knee related injuries

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