Simple 5 Exercise Resistance Band Program

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A super simple total body resistance band program that takes less than 20 minutes a few times a week. All you would need for this is a set of loop style resistance bands. This of course is a basic template in which you can add, subtract, or tweak exercises to your liking. This template is perfect for beginners, but works for all levels to squeeze in some resistance band action in your training.
Link to VectorBelt Review: • Vector Athletics Split...
Resistance Band Products / Promo Codes:
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➔SAVE 10% OFF Harambe Band Bar Board Set up with Code "SLIDINGBENCHTRAINER" at harambesystem.com/slidingbenchtrainer
➔ROBUS Handles Save 15% Off + Flat Rate US Shipping "sbt15" Robus Athletics: robusathletics.com/?ref=sbt15
➔SAVE 10% OFF Serious Steep Resistance Bands (37in bands) using CODE "SBT
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➔My Website Store (Programs and Home Made Boards): slidingbenchtrainer.com/shop/
0:00 - Intro
1:19 - Tempo, Reps, Sets, etc
5:00 - Exercises
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DISCLAIMER:
Hybrid Resistance RU-vid channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. Please know that I include affiliates that I personally have investigated / personally use and feel that they would be of value to you. There is no additional charge to you! Thank you for supporting this channel so I can continue to provide you with free content each week

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Опубликовано:

2 авг 2024

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Комментарии : 55

@GGhostStudios 5 месяцев назад

Walking lunges with dumbbells is where it’s at for glutes, hamstrings, and thighs, the quads get hit to, just not as much. Great video bro. God bless

@hybridresistance 5 месяцев назад

I hear you. Lunges are those things I honestly hate to do, so when I mix them, they always hit just right. Thanks again brother and God bless you too!

@danbuckles2745 2 месяца назад

I'm doing X3 and when doing the overhead press, I was using the white 50lb and had a hard time getting to 40 reps until I started using a 15lb and 35lb together and when I would get to the point, I couldn't push anymore I'd drop the 15 and push on. I started using the same approach with other movements in the X3 system and like it.

@mrmellow77 5 месяцев назад

Great video for those starting to get into band training, for those who need a back to basics refresher, or have very limited time to train and need a quick workout. Very good building blocks in this routine to build upon for those who wish to get into band training further.

@eladmitchell752 5 месяцев назад

bands are a very efficient workout,and that slow motion is key,mike is spot on.....that sqeezing and stretching might be better then free weight depending on form,i use bands alone or attach them to barbells,machines,dumbells,thanks mike😊

@hybridresistance 5 месяцев назад

Thanks as always Elad for leaving those valuable comments / tips my friend.

@riccosx8143 5 месяцев назад

Premium bands, IMO are the best value out there for home gym bros. You can cover all the bases for less than $ 150. Mike, your channel is always full of good ideas, appreciate you!

@hybridresistance 5 месяцев назад

100% Thanks for the comment and thank your the positive comment.

@markturner4639 5 месяцев назад

Really appreciate the simple band workout, when I travel in the RV bands are the only things easy to take with me (although I’m experimenting with an isometric workout with nylon straps, but they are really no smaller to take with me, and aren’t as easy of an analogue to weight lifting like bands are).

@hybridresistance 5 месяцев назад

Thanks Mark. Something like this would perfect for those travel workouts and or to just mix up the sessions throughout the week.

@pchuck1439 5 месяцев назад

Good video! I'm starting a new barbell strength program. I will integrate it with the x3 bar and bands for assistance workouts.

@hybridresistance 5 месяцев назад

Great to hear. Thanks for watching brother.

@jarvisnederlof35 5 месяцев назад

Creativity is key, great video.

@hybridresistance 5 месяцев назад

Thanks man.

@loulopez554 5 месяцев назад

You're the man!

@hybridresistance 5 месяцев назад

Just trying to follow in your foot steps Lou!

@orangemaniabrother2232 4 месяца назад

I got the these exact overload straps, they're extremely useful. And the Vector split squat belt. And the squat harness. I know it looks like bragging but i wanted to get these one of a kind things before they disappeared lol

@leblondthierry4787 4 месяца назад

Bonjour je suis France j aime vous vidées et j aime entraînement avec bande élastique musculation merci de France

@FrankZen 5 месяцев назад

So I ended up getting a squat harness and I use something similar to the overload strap. I ended up buying climbing straps with carabiners on both ends. Works like a charm. I'll look into those overload straps because they look easier to load.

@hybridresistance 5 месяцев назад

That's an awesome tip with those climbing straps w/ carabiners

@ELDogStar 5 месяцев назад

Super slow is super efficient!

@carlosfarias6012 5 месяцев назад

Another excellent video! I have a question, what routine do you recommend? I’m older and have a lot of weight to lose, when I did workout in the 80’s I would do one body-part a day and I enjoyed it. Now many people are saying that full body routines is where it’s at, but they don’t appear to be enjoyable (Not a fan). Another excellent video by the way! Keep doing what you’re doing!

@hybridresistance 5 месяцев назад

Thanks Carlos. You decently don't have to do a total body routine. I actually personally prefer an "upper body" / "lower body" routine. For the lower body day you can just do 2 or 3 of those options I mentioned and possibly add a calf raise with the bands.

@vijayamin223 27 дней назад

Hi, love the channel! I currently just use loop style bands (no handles or platform). I am considering adding these to my setup. Do you find significant improvement with addition of handles/bar/platform over gripping the bands alone?? Many thanks!

@hybridresistance 27 дней назад

@@vijayamin223 I personally do yes, but I’m sure a lot of it is personal preference. It’s not awesome for all exercises, but for a lot of the core ones I do think a bar makes a huge difference

@roadstar499 5 месяцев назад

During lock down back in 2020 i bought several latex big bands off ebay..green, purple ,red and even yellow...they felt great but the rubber went bad on them very fast..within a year they all broke...and within another year they were as easy to tear as cheese ,very weard...other tube bands i have had for years are still great..not sure all the large colored band are junk like mine were...or maybe humid climate degraded them..all bands are kept in my house not in sun...

@cardosivadi967 5 месяцев назад

I've had no-name brand bands that only last a year, too. I recommend a brand like Sunplow for its price-to-performance ratio or more expensive brands like Serious Steel, Undersun Fitness, and Rubberbanditz.

@hybridresistance 5 месяцев назад

I know what you mean and these bands in the video are cheap for sure. They will not last a long time if used for consistently. I always recommend an expensive quality band, but if people are on the fence to see if they like it, might as well go cheap to test the waters. Of course got to be safe and check the bands out from time for cuts. Great point.

@FrankZen 5 месяцев назад

Interesting. Might be climate too. I have two sets of flat bands. My cheap set has held up for a year now and my "good" set is still going strong although I use them less often. I do store mine in bags though. Not sure if that makes a difference.

@rustyyoung7980 20 дней назад

Mike!! What is that rack you have?? Thank you, hopefully you can answer. Those hooks look really useful!! Appreciated!!!

@hybridresistance 19 дней назад

I think you're talking about this one ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3eiqh-dnI0c.html

@Muscltec01 5 месяцев назад

Would like to see a five year body composition video how sliding bench training has changed your physique

@hybridresistance 5 месяцев назад

That would be tough as I really only used the sbt more exclusively from 2020 until about April 2023 of last year.After that point I started to really add in more bands, weights, and isometric work. I'd say my summer 2022 physique is where I was in peak SBT conditioning using it I think for best results. Here's a video of that period ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dLgle7KJYFM.html

@darrylhughes7797 5 месяцев назад

Have you ever done a review of the X bar? I see it now all over Facebook and it looks a lot like the Bodylastic bar and bands.

@hybridresistance 5 месяцев назад

I've not done that one.

@DeanHenry-hm9bd 5 месяцев назад

Would love to see the video with the Vector Athletic squat belt with the straps, because I have a hard time getting into the squat position doing my band workout because of my arthritis in my knees knees , also Mike I’m looking to get a lighter footplate to use for my workout with my X3, what would you suggest? I would like to find one that won’t tear or shred the bands, thank you for any information.

@hybridresistance 5 месяцев назад

Thanks Dean. I likely will make a future video and or feature them again. For a lighter footplate, do you mean lighter than the x3 one you have? I think that's going to be one of the lightest. I do still have a few "mini-mac" boards left that are light and I think take reasonably good care or bands. And then there's the Harambe t foot plate. That thing just isn't too light compared to the x3 plate. If you are interested I got a harambe code in the description as well.

@DeanHenry-hm9bd 5 месяцев назад

@@hybridresistance, yes something lighter than my X3 plate, if it’s possible, your boards look great too, I wear a size 14 shoe so my concern is maybe my feet hanging over the board like it does with my X.3 but I could possibly work around that but I’m looking for something lighter than the X.3 board.

@seehongkongsea 5 месяцев назад

i sec that

@hybridresistance 5 месяцев назад

Thank you brother.

@neiltambeau7710 5 месяцев назад

Mike, I wanted to know if you use kettlebells? I don’t recall seeing you do a video on them, but wanted to know your thoughts. As I have moved on to using them now with my bands.

@hybridresistance 5 месяцев назад

I used to use them all the time, but no so much anymore. I do actually plan on using them again for a series in the near future for spring / summer. But then again, you'll be seeing other changes along with way with that, so stayed tuned!

@FrankZen 5 месяцев назад

YBells are nice. TRX bought them out last year I think. They're nice because they function as both a kettlebell and a dumbbell. I used to do my full body circuits with them.

@sinsyder 5 месяцев назад

Is there a way to do overhead presses with a band but for those with a bad back and don't want the full force going through the body/back? I'm thinking like using the Squat Band Belt that was shown but turn it so the hooks are facing up then your upper waist or chest will take more of the force when pressing up avoiding force on the lower back.

@hybridresistance 5 месяцев назад

You do it anchored to a chair or a lying on the ground. Both of those feel better than standing. If you have a total gym, that also feel much better lying and doing a press that way.

@sinsyder 5 месяцев назад

@gBenchTrainer Yes but I can still see how the tension of the bands will still be delivered through the entire body putting pressure on the discs of the spine with each rep. With a lower back issue I'd like to take the lower half of the body out of the equation and have the upper chest/upper back support the force. Maybe you can provide an example of what you mean if I'm understanding you wrong.

@Condition_ONE 5 месяцев назад

@@sinsyderyour pressing vector (angle) then needs to be more perpendicular to the long axis of body to mitigate compression. You could easily configure a press pattern anywhere from 90-45°….keeping in mind that proper trunk bracing is crucial.

@Olmekc 5 месяцев назад

Could seated pull downs be a substitute for pull ups?

@hybridresistance 5 месяцев назад

Yes, definitely. I do those a lot. Only risk (but with any band) being mindful to check the bands for cuts on that one.

@jenniferring6410 2 месяца назад

I may have missed it but where can I get the foot plate?

@hybridresistance 2 месяца назад

Here's the one in the video slidingbenchtrainer.com/product/mac-board-homemade-high-quality-board/ But I have other suggestions as well, just let me know

@Niels12345 5 месяцев назад

U have a isokinator,too😅

@hybridresistance 5 месяцев назад

Got a couple of videos on that thing.

@ronburgandy7571 5 месяцев назад

I’ve gotten tons of great tips from this channel but one that I just saw in the background was putting my Leverage gym arms all the way in the air out of the way haha. I hated them being always in the way.

@hybridresistance 5 месяцев назад

You're correct about that! Nailed my head more than once.