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Post Valentines Resistance Band Partner WOD

Hope everyone enjoyed Valentine’s Day yesterday!  Everyone loves a good partner WOD, and what better way to celebrate post-Valentines Day by putting in a good workout with your best friend?

After a night of home-made dinner recipes or awesome rich steaks at your favorite restaurant, red roses, and chocolate covered strawberries, knock off those extra calories! 

Ever heard of the saying: “Better together?"  We have the perfect workout solution just for that using our very own Survival and Cross Resistance Band!

Grab your Survival and Cross Resistance Band, a partner, and try out this Post Valentine's Workout of The Day brought you by the awesome folks from Greatist.com

The Workout:

  • Partner Heel Taps - 15 Reps Each 
  • Tricep Kick Backs - 10 Reps Each per arm
  • Resistance Band Chest Press - 1 Minute Each (or until failure)
  • Band Jumps - 15 Reps Each
  • External Rotation - 2 Minutes Total (or until failure)

Repeat 3 times!


Resistance Band Exercises Explained:

1. Partner Heel Taps

  • Lie face up, with your partner standing at your head. Bring feet into table-top position (shins parallel to the ground).
  • Your partner should hold both ends of the resistance band while you loop the band around your feet.
  • Throughout the movement, your partner should be standing, core tight, knees slightly bent, arms holding the ends of the band.
  • Once in position, you should contract your core and slowly lower both heels toward the ground, tapping heels, then return to table-top position.
  • Make sure the band is securely looped at the center of your feet, so it won't snap back and hit your partner.

2. Triceps Kickbacks

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  • Stand facing each other with knees slightly bent, hips back, core engaged.
  • Each person should hold one side of the resistance band on the same side (so right hand for one partner, left hand for the other).
  • Hinge slightly toward each other from the waist. Both of you should bend elbows 90 degrees and keep tight your elbow and biceps to your sides.
  • Extend the arm, using triceps to push the band away from your partner, keeping elbow hugged into side throughout the movement.
  • Slowly re-bend the arm and return to the 90-degree angle and repeat.

3. Resistance Band Chest Press

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  • Hold both ends of the resistance band, with the loop hanging loosely behind the body.
  • Your partner will act as the anchor, holding the loop and stepping back until there is tension.
  • Raises both hands to sides of your body, elbows bent 90 degrees so elbows, biceps, and forearms are parallel to the ground. For balance, step right foot forward into a slight lunge.
  • With core tight and a slight bend in the right knee, push forward, fully extending both arms, then slowly bends at the elbows to return to start.
  • Repeat for 8 to 12 reps, then switch roles.

4. Band Jumps

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  • Begin by standing in front of your partner, facing away.
  • Loop the resistance band around your waist, with your partner holding one end in each hand.
  • Steps forward until there's light tension in the band.  
  • Your partner will stand with knees slightly bent, and hips slightly back for stability, while you jump forward as far as possible.
  • Jump by bending the knees, sending hips back, keeping core tight, and then exploding up and forward.
  •  Land lightly on toes, then take a few steps back to return to start position. Repeat quickly for 8 to 12 reps, then switch roles.

5. External Rotation

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  • Stand side-by-side, each partner holding one end of a resistance band in your outside hand. Adjust your stance so there is light tension in the band.
  • Hold the band with your hand across your waist and your elbow bent 90 degrees.
  • Now in unison, both rotate arms outward, keeping your elbow bent and glued to your side throughout.

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