This is the overview of the 26 exercises that Hendri explains in his video.
1. Band Pull Through (0:39)
- Attach the strap to an anchor point and hold the ends.
- Bend forward at the hips, keep your back straight and push your hips back.
- Pull the band up by pushing your hips forward.
2. Band Pull Through One arm (1:22)
- Same exercise as above, but switch arms to train the other side.
3. Band Pull Apart (1:44)
- Hold the band with your arms extended in front of you.
- Pull the band apart, keep your arms straight and return it to the starting position.
4. Banded Scapula Pull (2:40)
- Attach the strap to an anchor point and hold the ends.
- Stand upright with your arms extended and shoulder blades together.
5. Banded External Rotation (3:28)
- Attach the strap to an anchor point and hold the ends.
- Stand sideways to the anchor point and keep your elbows bent at a 90 degree angle.
- Rotate your forearm outward against the tension of the band.
6. Banded Internal Rotation (3:57)
- Same setup as above, but rotate your forearm inward against the tension of the band.
7. Banded Straight Arm Circles (4:30)
- Attach the strap to an anchor point at chest height.
- Extend your arms in front of you and make circular movements with your hands against the tension of the band.
8. Band Row (5:00)
- Attach the strap to an anchor point and hold the ends.
- Lean back and pull the band towards your chest, keeping your elbows close to your body.
9. Band Chest Press (5:25)
- Attach the strap to an anchor point at chest height.
- Stand with your back to the anchor point and push the band in front of you with your arms extended.
10. Band Lat Prayers (6:15)
- Attach the strap to an anchor point above your head.
- Hold the ends of the band, bend your elbows and bring your hands to your forehead.
11. Straight Arm Lat Push Down (7:10)
- Attach the strap to an anchor point above your head.
- Hold the ends and push the band down with your arms straight.
12. Side Raise (7:22)
- Attach the band to an anchor point to the side of you and hold the ends.
- Stand sideways to the anchor point and lift your arm out to the side against the tension of the band.
13. Face Pulls (8:05)
- Attach the strap to an anchor point at chest height.
- Hold the ends and pull the band towards your face while raising your elbows.
14. Overhead Pull (8:32)
- Attach the strap to an anchor point above your head.
- Hold the ends and pull the band down behind your head with your arms straight.
15. Banded Exercises And Handstands (9:46)
- Attach the strap to an anchor point on the ground.
- Get into a handstand position with your feet in the loops of the band.
- Perform handstand exercises with the resistance band for extra support.
16. Banded Push Up Easier 1 (10:00)
- Attach the strap to an anchor point on the ground.
- Place your hands on the band in a push-up position.
- The band helps you come up during push-ups.
17. Banded Handstand Push Up (10:45)
- Attach the strap to an anchor point on the ground.
- Stand in a handstand position with your feet in the band.
- Perform handstand push-ups with the resistance band for extra resistance.
18. Banded Pull Up (11:38)
- Attach the band to a pull-up bar.
- Place one knee or foot in the band and perform pull-ups with additional help from the band.
19. Banded Push Up Easier 2 (13:23)
- Attach the strap to an anchor point on the ground.
- Place the band across your back and hold the ends with your hands in a push-up position.
- The band helps you come up during push-ups.
20. Banded Push Up Harder (14:20)
- Attach the strap to an anchor point on the ground.
- Place the band across your back and attach the ends to your hands in a push-up position
21. Dips
- Stand between parallel bars with support from your hands.
- Slowly lower your body by bending your arms to a 90-degree angle.
- Push yourself up until your arms are fully extended.
22. Dips Harder
- Attach a resistance band to the parallel bars.
- Wrap the band around your shoulders or elbows.
- Perform dips with the extra resistance of the band for a more intense workout.
23. Banded Lunge
- Stand up straight and take a big step forward with one foot.
- Bend both knees until a 90 degree angle is reached.
- Repeat the exercise with the other leg.
24. Banded Back Squat
- Stand upright with your feet shoulder-width apart.
- Bend your knees and hips to slowly lower yourself as if you were sitting in an imaginary chair.
- Keep your back straight and your knees above your ankles.
- Push yourself up to the starting position.
25. Stiffed Leg Deadlift
- Stand upright with your feet hip-width apart and a resistance band under your feet.
- Hold the band with your hands in front of your thighs.
- Bend forward at your hips while keeping your back straight.
- Let the weight of the band pull your legs down.
- Push yourself up and repeat.
26. Banded Handstand Press
- Start with a handstand against a wall.
- Slowly lower yourself by bending your elbows until your head almost touches the floor.
- Push yourself up to the handstand position.
- Be gentle and practice with care as this exercise requires balance and strength.
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