Home resistance band program: 6 weeks

Workout

Session A — Legs, back and push

Rest 60–90 seconds between sets; 90 seconds between exercises. Use slow, controlled movements.

1. 01Chair stand without band2 × 8–10Rest 60–90 sFeet stable, chair against wall. Use hands if needed.
2. 02Standing row, band under feet2 × 8–10Rest 60–90 sBand securely under both feet, hinge slightly and pull elbows back.
3. 03Wall push-up2 × 8–10Rest 60–90 sKeep body aligned. Move feet closer to make it easier.
4. 04Band hip hinge2 × 8–10Rest 60–90 sBand under feet, hands near thighs. Push hips back, keep a neutral back.
5. 05Unresisted dead bug2 × 6 / côtéRest 45–60 sExhale; shorten the movement if your lower back arches.

Workout

Session B — Full body

Keep the same resistance for the week. Reduce it if technique deteriorates.

1. 01Squat to chair without band2 × 8–10Rest 60–90 sTouch the seat without dropping onto it; hand support is allowed.
2. 02Standing band row2 × 8–10Rest 60–90 sBand under both feet; pull without shrugging.
3. 03Wall push-up2 × 8–10Rest 60–90 sMove feet slightly farther away only when all repetitions are controlled.
4. 04Unresisted glute bridge2 × 8–10Rest 60–90 sFeet flat; lift without arching. Reduce range if needed.
5. 05Band curl under feet2 × 8–10Rest 60–90 sKeep elbows by your sides; lower slowly.
6. 06Supported calf raise2 × 8–10Rest 60–90 sHold a stable support; lower slowly.

Workout

Session A — Legs, back and push

Rest 60–90 seconds between sets; 90 seconds between exercises. Use slow, controlled movements.

1. 01Chair stand without band2 × 10–12Rest 60–90 sFeet stable, chair against wall. Use hands if needed.
2. 02Standing row, band under feet2 × 10–12Rest 60–90 sBand securely under both feet, hinge slightly and pull elbows back.
3. 03Wall push-up2 × 10–12Rest 60–90 sKeep body aligned. Move feet closer to make it easier.
4. 04Band hip hinge2 × 10–12Rest 60–90 sBand under feet, hands near thighs. Push hips back, keep a neutral back.
5. 05Unresisted dead bug2 × 6 / côtéRest 45–60 sExhale; shorten the movement if your lower back arches.

Workout

Session B — Full body

Keep the same resistance for the week. Reduce it if technique deteriorates.

1. 01Squat to chair without band2 × 10–12Rest 60–90 sTouch the seat without dropping onto it; hand support is allowed.
2. 02Standing band row2 × 10–12Rest 60–90 sBand under both feet; pull without shrugging.
3. 03Wall push-up2 × 10–12Rest 60–90 sMove feet slightly farther away only when all repetitions are controlled.
4. 04Unresisted glute bridge2 × 10–12Rest 60–90 sFeet flat; lift without arching. Reduce range if needed.
5. 05Band curl under feet2 × 10–12Rest 60–90 sKeep elbows by your sides; lower slowly.
6. 06Supported calf raise2 × 10–12Rest 60–90 sHold a stable support; lower slowly.

Workout

Session A — Legs, back and push

Rest 60–90 seconds between sets; 90 seconds between exercises. Use slow, controlled movements.

1. 01Chair stand without band3 × 8–12Rest 60–90 sFeet stable, chair against wall. Use hands if needed.
2. 02Standing row, band under feet3 × 8–12Rest 60–90 sBand securely under both feet, hinge slightly and pull elbows back.
3. 03Wall push-up3 × 8–12Rest 60–90 sKeep body aligned. Move feet closer to make it easier.
4. 04Band hip hinge3 × 8–12Rest 60–90 sBand under feet, hands near thighs. Push hips back, keep a neutral back.
5. 05Unresisted dead bug2 × 8 / côtéRest 45–60 sExhale; shorten the movement if your lower back arches.

Workout

Session B — Full body

Keep the same resistance for the week. Reduce it if technique deteriorates.

1. 01Squat to chair without band3 × 8–12Rest 60–90 sTouch the seat without dropping onto it; hand support is allowed.
2. 02Standing band row3 × 8–12Rest 60–90 sBand under both feet; pull without shrugging.
3. 03Wall push-up3 × 8–12Rest 60–90 sMove feet slightly farther away only when all repetitions are controlled.
4. 04Unresisted glute bridge3 × 8–12Rest 60–90 sFeet flat; lift without arching. Reduce range if needed.
5. 05Band curl under feet3 × 8–12Rest 60–90 sKeep elbows by your sides; lower slowly.
6. 06Supported calf raise3 × 8–12Rest 60–90 sHold a stable support; lower slowly.

• CDC — Muscle-strengthening activity ↗