Whether traveling, on the go or just looking for an alternative training method to the standard machine weight training protocol normally employed, tubing bands provide plenty of options and opportunities when programming for a full body training workout. Bands with handles are preferred. When purchasing, it is advantageous to have access to low-, medium-, and high-tension tubing. This will allow for a complete training session. Several exercises focus on major muscle groups such as hips, upper back and core, along with one that puts demands on the entire kinetic chain.
Low to High Pulls
This explosive and physically exhausting exercise uses upper, lower and core musculature, altogether in sequence. The pull is a complete movement, starting in the legs and hips, transferring up through the abdominals, shoulders and wrists. The challenging aspect of it follows the high pull on the way back down. That requires control of the resistance band. Use a medium to high tension tubing band, at two to three sets of 15 to 25 repetitions apiece.
Rowing and Scapular Retraction
This exercise is a great combination with tubing bands. Alternate every repetition with a standard two-arm row, elbows bent, immediately followed by a straight arm scapular retraction, in which the emphasis is on pinching the shoulder blades even tighter than during the row. Try 15 repetitions of each, for a total of 30 in each set. Add in a stationary lunge during the rowing. That will incorporate lower body balance and flexibility as well. Medium to high tension bands are best.
Core Rotations
Imagine you are hitting a baseball or swinging at a tennis ball. The resistance applied in this drill will help in those and other rotational sports. Keep the arms straight; they are levers. Both hands should grasp one of the handles. Move approximately 180 degrees in each repetition, at 15 to 25 repetitions for two to three sets. This exercise focuses on abdominals, obliques and some lower back muscles. Don't forget to rotate the hips in each repetition, as would be required in these sports and others. Medium to high tension bands are optimal.
Hips and Glutes
Finally, a lateral resistance exercise for the outer hips and glutes. Simply grab both handles of the tubing band, stand in the center of the tubing, feet about shoulder width apart. Criss-cross the bands and hold the opposite handles in each hand. The bands will wrap around the outside of each foot, thus providing the resistance to the outer leg muscles. This requires lateral movement from point A to B in a 10- to 15-yard space or simply back and forth for 30 seconds if training in a small area. Do two to three sets. Low to medium tension bands usually work best for most people.
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