Total Body Functional Resistance Band Training

Athletic and functional movements require a strong core consisting of the muscles surrounding the trunk and pelvis: the abdominals and the lower back. These muscles must function as movers, stabilizers and force transducers. Functional strength of the upper extremities (used in actions such as throwing baseball) is often built initially by the lower body and transferred through the core. While it’s important to strengthen these areas individually, it’s just as important to integrate these areas into functional strength through total body exercises.

Functional training programs should always include total body exercises that facilitate core stabilization and force transmission between the upper and lower extremities. Elastic resistance exercises can create different vectors of resistance that challenge core stabilization muscles through extremity movement combined with movements such as squats or lunges. In addition, elastic resistance exercises can challenge the muscles involved in whole body functional movements such as a lift or push with a step.

In this article we present you with a dozen whole body functional exercises with resistance bands that will dramatically improve your functional strength. Perform these moves on the days that you are not doing your body part exercises. Choose four moves and do three sets of 12 on each.

The Exercises

Squat with Diagonal Flexion

With your feet about shoulder width apart, stand in the middle of a long (9-foot) band. Bring the ends around the outsides to the feet and cross them in front of your thighs. Grasp both ends of the band near your hips. Lower your body into a squat position. At the same time, perform a diagonal flexion by lifting both arms up and out at the same time. Slowly return.

Variation

Alternate the left and right arm diagonal flexion. Stand on a foam surface for a greater challenge.

Training Tips

Avoid arching your back; keep it straight. Keep your abdominals tight.

Lunge with Diagonal Flexion

Stand with one foot on the middle of the band. Place the other leg behind it with your knee bent and grasp the ends of the band at hip height. Keeping your trunk upright, bend your front knee and lower your body. At the same time, perform the diagonal flexion exercise with both shoulders by lifting both arms up and out.

Variation

Stand on a foam surface for a greater challenge. Alternate diagonal flexion of the right and left arms during the lunge.

Training Tips

Avoid arching your back; keep it straight. keep your abdominals tight. Keep your trunk upright at all times.

Bilateral Chop

Securely attach one end of the band to a stationary object above your head. Standing beside the attachment point, assume an athletic stance with hips and knees slightly bent. Grasp the band with both hands over the shoulder closest to the attachment point. Rotate your trunk slightly toward the band. Pull the band down to the outside hip with both hands, turning your trunk away from the attachment point. Slowly return.

Variation

Add more rotation, side bending, or flexion of the trunk to the lifting movement.

Training Tip

Keep your back in neutral at the top of the movement; avoid rounding your back.

Bilateral Lift

Securely attach one end of the band to a stationary object near the floor. Begin in an athletic stance with hips and knees slightly bent. With your trunk slightly rotated toward the band, stand to the side of the attachment, pint and grasp the band with both hands. Lift the band over your outside shoulder with both hands, turning your trunk away from the attachment point. Slowly return.

Variation

Add more rotation, side bending, or flexion of the trunk to the lifting movement.

Training Tip

Keep your back in neutral at the top of the movement; avoid arching your back.

Unilateral Row with Side Bridge

Secure one end of the band to a sturdy object near the floor. Lie on your side with your elbow directly under your shoulder. Use your other hand to grasp the band and perform a single-arm rowing exercise while lifting your hips off the floor and stabilizing the side bridge position. Slowly return.

Variation

Perform the side bridge while lifting your arm upward toward the ceiling with your elbow straight until the arm is vertical.

Training Tip

Keep your body in alignment, tensing your abdominal muscle and gluteal muscles.

Step Push

Loop the middle of the band around your shoulder blades and bring the ends under your arms. Grasp both ends of the band at your chest. Step forward with one leg  while you push both the ends of the band forward. Slowly return to the starting position.

Variation

Step onto a foam surface for a greater challenge. Vary the angle of the pushing movement.

Training Tips

Tighten your abdominals before and during the exercise. Be sure to keep your back and neck straight as you complete the movement.

Lift Simulation

Begin in a staggered step position. Place the middle of the band under the front foot. Bend your knees and, with your elbows bent, grasp the ends of the band near your knees, keeping your back straight. Keeping your elbows bent, use your legs to stand up against the band, as if you were lifting a box, until your knees are straight and your knees are near your hips. Slowly return to the starting position.

Variation

Stand on a foam surface for a greater challenge.

Training Tips

Use your legs and keep your arms stationary. Tighten your abdominals before and during the exercise. be sure to keep your back and neck straight as you complete the movement. Don’t round your back.

Step Lift

Place the middle of the band under one foot and place the other foot behind you. Bend your knees and grasp the ends of the band near your knees, keeping your back straight. Keep the foot of the band stationary as you extend your knees and step forward with the other foot. Simultaneously, lift the ends of the band to your hips as if you were lifting a box. Slowly return to the starting position.

Variation

Step onto a foam surface for a greater challenge. Vary the height to which you raise the ends of the band.

Training Tips

Tighten your abdominals before and during the exercise. Be sure to keep your back and neck straight as you complete the movement. Don’t round your back.

Step Incline Press

Loop the middle of the band around your shoulder blades and bring the ends under your arms. Grasp both ends of the band at your chest. Step forward with one leg as you push the ends of the band forward and upward. Slowly return to the starting position.

Variation

Step onto a foam surface for a greater challenge. Vary the height at which you raise the ends of the band.

Training Tips

Tighten your abdominals before and during the exercise. Be sure to keep your back and neck straight as you complete the movement. Don’t round your back.

Reverse Step Pull Up

Securely attach the middle of the band to a sturdy object in front of you at waist height. Grasp both ends of the band with your arms extended in front. Place one foot in front of the other. Step backward with your front foot as you simultaneously pull the bands towards your hips. Slowly return.

Variation

Stand on a foam surface for a greater challenge. Vary the angle of the origin of the band.

Training Tips

Tighten your abdominals before and during the exercise. Keep your back and neck straight as you complete the exercise.

Step Up

Place the middle of the band under one foot on an exercise platform and grasp both ends of the band. Step onto the platform with your other foot as you bend your elbows upward against the band. Slowly return.

Variation

Add a foam surface to the platform for a greater challenge.

Training Tips

Tighten your abdominals before and during the exercise. Keep your back and neck straight during the exercise. Don’t round your back.

Shoulder External Rotation Step

Secure one end of the band to a sturdy object at or slightly above waist height, opposite the side you are exercising. Grasp the other end of the band with your elbow bent at your waist. Externally rotate your shoulder, keeping your forearm parallel to the floor and your elbow at your side. Simultaneously step out to the side away from the attachment, rotating your hips and trunk as you point your foot to the side. slowly return.

Variation

Step onto a foam surface for a greater challenge.

Training Tip

Be sure your hips and trunk rotate together as you step out to the side.

Shoulder Internal Rotation Step

Secure one end of the band to a sturdy object at or slightly above waist height on the same side you are exercising. Grasp the other end of the band with your elbow bent and your forearm externally rotated. keep your forearm parallel to the floor and your elbow at your side as you internally rotate your shoulder. Simultaneously, take a step to the side away from your attachment point, rotating your hips and trunk as you pint your foot to the side. Slowly return.

Variation

Step onto a foam surface for a greater challenge.

Training Tip

Be sure your hips and trunk rotate together as you step to the side.