Long Band Routines

Consult your physician before beginning any fitness plan, or use of exercise equipment. When doing any workout, pay attention to your body. If a particular movement using any Gobuca products is too difficult or painful, do not push your body to complete it.

Choose the Right Band: If the exercises are too difficult for you, try switching to a lighter resistance band. As you build strength switch to a stronger band to increase resistance. Warm Up First: Stretch or do some light cardio to help prevent injuries. Form is the Key: Keep your movements controlled and deliberate. Focus on quality and not quantity. Pay attention to your posture/alignment. Shake it Up: Our bodies are smart!! They quickly learn our routines and adjust accordingly. To keep improving add Include a variety of banded hip exercises in your routine to work your muscles from different angles. This promotes balanced muscle development and reduces the risk of overuse injuries. Stay Consistent: Like any exercise program, consistency is key... Keep Moving Forward! Don’t give up!  

• Set up: Place the long resistance band on the floor. Place both feet on it and stand in the middle of it. Make sure your feet line up with your hips. (Feet hip-apart) Slightly bend your knees, lean forward, and grab the ends of the resistance band with both hands. Keep your back straight, head in line with the spine and your shoulders back and down.
• How to perform: Pull your arms toward your waist while exhaling and return to the starting position while inhaling. Pull the shoulder blades together on the way up. Focus on the quality of each rep. Quality over quantity.
• Common mistakes: A small range of motion, uncontrolled movement, bent back.

• Set up: Sit on the ground with your legs extended. You can slightly bend your knees if needed. Place the band over the bottom of your feet, while holding on to the two ends. Keep your back straight, head in line with the spine, and shoulders back and down.
• How to perform: While exhaling, pull the band toward your waist and return to the starting position while inhaling. Pull the shoulder blades together on the way toward the chest.
• Common mistakes: A small range of motion, bent back, uncontrolled movement.

• Set up: Grab both ends of the long strap (underhand grip) and stretch your arms forward. Stand with your feet hip-apart. You can slightly bend your knees. Keep your back straight, head in line with the spine, and shoulders back and down.
• How to perform: Activate your back muscles and stretch your arms forward while exhaling. The arms remain at the same height. Then return to the starting position while inhaling and move on to the next rep. To get the proper range and tension you may have to grip the ends of the bands further in from the ends of the bands.
• Common mistakes: A small range of motion, uncontrolled movement, bent back, too much of too little tension on band

• Set up: Place the long band place under your shoulder blades as shown in the photo. Kneel on the floor, then move to a plank position while holding on to the ends of the band. With the band under your hands, place your hands under your shoulders then slide them out a little wider than your shoulders. Keep your shoulders back, down and shoulder blades together. Your elbows should create an angle of 45 degrees with the body. 
• How to perform: Begin the push up by inhaling first and then begin the push-up by pushing your hands to the floor while exhaling., keeping your core tight and try to touch the floor with your chest in the lower position. (Chest not belly) Then push the hands to the floor while exhaling, return to the starting position. (Down and up = 1 rep) You can also do knee push-ups, which is an easier option, doing the same movement.
• Common mistakes: A small range of motion, bent beck (especially in the lumbar area), unstable shoulder blades, the elbows pointing outwards.

• Set up: Layout the long band on the floor. With the band on the floor lay on it and adjust to where the band is under the shoulder blades. Grab both ends of the expander and bend the elbows 90 degrees. The forearms are perpendicular to the ground. Keep your shoulders back and down and back on the floor during the whole time. Bend your knees and pull your feet toward the glutes.
• How to perform: Straighten your arms by activating the pectoral muscles while exhaling. Then return to the starting position while inhaling and repeat the movement.
• Common mistakes: The elbows point toward the body, bent back, uncontrolled movement.

• Set up: Place the long band on the floor and then place both feet over the band. Stand with feet hip-width apart. Grab the other end of the band with both hands, straighten your body and pull it over the chest. Bend your elbows. The palms point to the front. Keep the back straight, head in line with the spine, and shoulders back and down.
• How to perform: Stretch your arms up while exhaling. At the same time, push your head forward. Then carefully return to the starting position while inhaling and move on to the next rep.
• Common mistakes: A small range of motion, uncontrolled movement, bent back.

• Set up: Place the long band on the floor and then place both feet over the band. Stand with feet hip-width apart. Grab the other ends of the band with both hands, straighten your body and pull it over the chest. Bend your elbows. The palms point to the body. Keep the back straight, head in line with the spine, and shoulders back and down.
• How to Perform: Stretch your arms upwards while exhaling. Try to get your elbows to shoulder level. Then carefully return to the starting position while inhaling and move on to the next rep.
• Common mistakes: A small range of motion, uncontrolled movement, bent back.

• Set up: Place the long band on the floor and step one end. Stand with feet hip-width apart. Grab the other part of the band with both hands, straighten your body and raise your arms. The palms point to the body. Keep the back straight, head in line with the spine, and shoulders back and down.
• How to perform: Activate your arm muscles, bend your elbows, and pull the band over the chest while exhaling. Try to get the elbows above the shoulder level in the upper position. Then carefully return to the starting position while inhaling and move on to the next rep.
• Common mistakes: A small range of motion, uncontrolled movement, bent back.

• Set up: Sit on a chair or workout bench. Place the long band under the feet (they should be in the middle of the band). Bend forward and grab the ends of the band. Keep your back straight, head in line with the spine, and shoulders back and down.
• How to perform: Tighten your arm muscles and raise your arms while exhaling. The elbows should be higher than the shoulders in the upper position. Then carefully return to the starting position while inhaling and move on to the next rep. Up and down counts as one rep.
• Common mistakes: A small range of motion, uncontrolled movement, bent back.

• Set up: Step on the middle of the long band with one leg with feet shoulder-width apart. Grab both ends of the band, straighten your body and hold your arms close to your body. The palms point to the front. Keep your back straight, head in line with the spine, and shoulders back and down.
• How to perform: Pull both your palms to the shoulders by contracting the biceps while exhaling. Return to the starting position while inhaling and repeat the movement. Try to keep the elbows at the same position (close to the body). Up and down is one rep.
• Common mistakes: A small range of motion, the elbows too far from the body, bent back.

• Set up: Sit on the ground, slightly bend your knees and attach the band to your feet. Pull the other end of the band over your head and lower it to your lower back. Grab the band with your both hands. Then bend your elbows 90 degrees. Lean forward slightly but keep your back straight. Your head should be in line with the spine, and the shoulders are back and down.
• How to perform: Straighten your arms by contracting your tricep muscles while exhaling. Return the arms to the starting position and repeat the movement. Concentrate on maintaining the elbow in the same position during the exercise. Back and forth is one rep.
• Common mistakes: A small range of motion, the elbows are too far from the body, uncontrolled movement.