Travel Core with Theraband Only
Author
Coach LAURA
All plans by this CoachLength
4 Weeks
Typical Week
7 Strength, 4 Other
Plan Specs
fitness strength
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Summary
Travel Core!! Keep your core strong as you travel!! 21 days of physical therapy based progressive core strengthening with instructional videos included!!
All you need is Theraband. (See the link on how to buy the theraband on Day 1).
Sample Day 1
2 rounds of:
1. side plank: 45 sec each
2. t band biceps curls: 15 reps
3. push ups or Tband triceps pull downs:15 reps
4. Tband shoulder external rotation: 1 min each
5. Tband Rows (or TRX if you have it): 1 min
6. Tband lateral side raise: 10 reps
7. plank : 1 min
Sample Day 2
2 rounds of:
1. Tband push pull: 1 min
2. Bridge : 2 min
3. all 4's: straight leg raises: 30 each
4. all 4's: leg raises with bent knee/heel to ceiling: 30 each
5. clam shells: 1 min each
Sample Day 3
2 rounds of:
1. planks: 20 reps
2. Tband shoulder external rotation: 1 min each
3. Tband lateral shoulder raise
4. Tband obliques
5. Tband shoulder extension
6. Tband horizontal adduction: 10 reps see video
Sample Day 4
2 rounds of:
1. plank: 1 min
2. wall facing squats: 10 reps
3. forward squats: 50 reps
4. 1 leg squat - holding onto desk or bathroom sink - impeccable form: 10 reps per side to start
(other leg is bent at the hip with knee forward- as if you are about to start a skipping motion)
Sample Day 5
2 rounds of:
balance
1. stand on 1 foot eyes open: 1 min each
2. heel raises: 15 reps
3. toe raises: 15 reps
Sample Day 6
2 round of
1. Tband standing ab pull downs: 15 reps
2. Tband push/pull
3. single arm Tband row : 10 reps
4. wall angels: 1 minute
5. bridge with Tband above knees: hold 2 min
6. Tband biceps curl: 15 reps
7. Tband triceps pull downs: 15 reps