intermediate rubber tubing

Trainer : Christer Fredrickson

Introduction

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Abduction/Adduction with Band TubingExercise      
Downward Diagonals with TubingExercise      
Flexion/Extension w/ Band/TubingExercise      
Hip Flexion with Band/TubingExercise      
Hip Flexion with Band/Tubing (Progression 1 – Hip Extension)Exercise      
Lateral Lunge with Bilateral Bungee Arm DriveExercise      
Lat Pull Down - Prone on Stability Ball with TubingExercise      
Transverse Lunge with Bilateral Bungee Arm DriveExercise      
Pull – Alternating Arms Seated on Stability Ball with 1 Leg RaisedExercise      
Rotation - Standing w/ TubingExercise      
Row - Bungee Torso RotationExercise      
Row - Speed Bungy Standing (2 Arms)Exercise      
Row - Speed Bungy Standing (2 Arms) (Progression 2 - 1 Arm)Exercise      
Row - Speed Bungy Standing (2 Arms) (Progression 1 - Alternating Arms)Exercise      
Row - Standing 1 Arm Elbow Draw with TubingExercise      
Shoulder Flexion - Supine on Stability Ball with TubingExercise      
Transverse Step with Horizontal FlyExercise      
Transverse Step with Horizontal Fly (Progression 1 – Decline)Exercise      
Transverse Step with Horizontal Fly (Progression 2 – Incline)Exercise      
Transverse Step with Horizontal Hi/Lo FlyExercise      
Tube WalkingExercise      
Tube Walking (Progression 2 – Wide Stance with Lateral Raise)Exercise      
Tube Walking (Progression 1 – Wide Stance)Exercise      
Upper Extremity Extension Technique Seatbelt (with Tubing)Exercise      
Upper Extremity Flexion Technique Drawing a Sword (with Tubing)Exercise      
Window WasherExercise      

Cool Down

Program Exercises

ABDUCTION/ADDUCTION WITH BAND TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin as pictured standing 'tall' in neutral spine with one handle of the tubing around the ankle, and other handle in opposite hand with the band running under the balancing foot.
Movement :
  • Maintaining NEUTRAL SPINE, abduct the leg ONLY AS FAR AS THE AVAILABLE ROM AT THE HIP WILL ALLOW (i.e., do not compensate to get more ROM by laterally flexing at the spine – like the model has done!).
  • Next adduct the leg with same limitations of range of motion, as shown.
  • Continue alternating ab/adduction for desired repetitions.

DOWNWARD DIAGONALS WITH TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position client as pictured, in optimal alignment.
  • May want to begin with the leg farthest from the resistance in internal rotation and 'triple extension'.
Movement :
  • Generating all motion from the trunk, stand and rotate away from the resistance bringing the arms down and out in a diagonal fashion.
  • Internally rotate and 'triple flex' the legs into kneeling position, for a more complete ROM.
  • Return under control, and repeat.


FLEXION/EXTENSION W/ BAND/TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand apart from a partner as pictured in optimal alignment.
  • Stand far enough to place pre-tension on the tubing.
Movement :
  • Maintaining optimal alignment through the spine/hip/knees, alternate flexion and extension with the partner, as pictured.
  • Generate all motion from the trunk/glutes.


HIP FLEXION WITH BAND/TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' in optimal alignment with tubing attached to ankle, arms shoulder height and parallel to the floor, while balancing on support leg.
Movement :
  • Maintaining NEUTRAL spine, drive action leg from full extended position into triple flexion as far as the available active range of motion allows.
  • Repeat in a continuous pattern and maintain balance while keeping arms stationary as shown.


HIP FLEXION WITH BAND/TUBING (PROGRESSION 1 – HIP EXTENSION)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' in optimal alignment with tubing attached to ankle, arms shoulder height and parallel to the floor, while balancing on support leg.
Movement :
  • Maintaining NEUTRAL spine, drive action leg from full extended position into triple flexion as far as the available active range of motion allows.
  • Repeat in a continuous pattern and maintain balance while keeping arms stationary as shown.
Progression Considerations :
  • Stand tall with a slight bend in the knees.
  • Ensure the ankle strap is comfortably placed around the ankle. With the arms raised in front, perform hip extension (as shown).
  • Return slowly and repeat.
  • TRAINERS: If you notice that the back hyper-extends, reduce the range of motion and initiate a hip flexor flexibility programme.


LATERAL LUNGE WITH BILATERAL BUNGEE ARM DRIVE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a lateral lunge (frontal plane) in combination with a bilateral rotational arm movement.
  • Start with a tall body line, grabbing the handle of the bungee at chest height and arms straight – as shown.
  • The bungee is positioned off to one side – Note: you will be lunging away from the bungee.
  • Perform a lateral lunge (for description – see ‘lunge – frontal’ in the exercise library).
  • At the end range of motion of the lateral lunge, perform a bilateral arm rotation through the trunk and shoulders towards the lunge leg – as shown.
  • Push back with the lunge leg to starting position and return arms to center.
  • Repeat for the desired amount of repetitions.
  • TRAINERS: ensure that the client maintain a tall body line and that the shoulders do not round – these may be indications that the exercise is too advanced and needs to be regressed.


LAT PULL DOWN - PRONE ON STABILITY BALL WITH TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position client as pictured in neutral spine from head to toe.
  • Cue the "bracing" of the abdominals, as well as the glutes.
  • The trainer should align the resistance at a slight upward angle (not as pictured) to match the ROM of the shoulder girdle.
Movement :
  • Perform a standard LAT PULLDOWN movement (scapular depression).
  • Maintain neutral spine.


TRANSVERSE LUNGE WITH BILATERAL BUNGEE ARM DRIVE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a rotational lunge (transverse plane) in combination with a bilateral rotational arm movement.
  • Start with a tall body line, grabbing the handle of the bungee at chest height and arms straight – as shown.
  • The bungee is positioned off to one side – Note: you will be lunging away from the bungee.
  • Perform a rotational lunge (for description – see ‘lunge – transverse’ in the Exercise Library).
  • At the end range of motion of the transverse lunge, perform a bilateral arm rotation through the trunk and shoulders towards the lunge leg – as shown.
  • Push back with the lunge leg to starting position and return arms to center.
  • Repeat for the desired amount of repetitions.
  • TRAINERS: Ensure that the client maintains a tall body line and that the shoulders do not round – these may be indications that the exercise is too advanced and needs to be regressed.


PULL – ALTERNATING ARMS SEATED ON STABILITY BALL WITH 1 LEG RAISED

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Sit on ball with one leg slightly off the floor.
  • Align the wrists, elbows, and shoulders with the band.
  • Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine while maintaining neutral spine.
Movement :
  • Maintain good posture and pull one elbow straight back, keeping the wrist straight throughout the movement.
  • Retract the working shoulder blade toward the spine while performing the movement.
  • Begin drawing the opposite elbow back while returning the prior working arm to the starting position.
  • Maintain total body stability while alternating pulling with each arm.

ROTATION - STANDING W/ TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand in optimal alignment in neutral spine facing perpendicular to the resistance.
Movement :
  • Rotate as far as active ROM allows (do not compensate by arching or rounding the back).
  • Generate all movement from the trunk.


ROW - BUNGEE TORSO ROTATION

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain tall body alignment and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
  • Ensure that the client is proficient at a ‘1 arm elbow draw’ before prescribing this exercise.
Movement :
  • This movement involves a standing alternating bungee row with dynamic foot action.
  • Start in a tall body position, arms extended out from the chest, facing your partner.
  • Leading with a shoulder height elbow, drive the arm back, rotating through the body and hopping same side foot back (as shown).
  • Return to the starting position and alternate sides.
  • This movement should be done with a fluid side to side hopping motion, refer to the video for timing of the movement.
  • Perform the desired number of reps but NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin).


ROW - SPEED BUNGY STANDING (2 ARMS)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Keep the knees slightly bent and the gaze towards the horizon.
Movement :
  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Rapidly with rhythm, perform two arms standing rear deltoid rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.


ROW - SPEED BUNGY STANDING (2 ARMS) (PROGRESSION 2 - 1 ARM)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Keep the knees slightly bent and the gaze towards the horizon.
Movement :
  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Rapidly with rhythm, perform two arms standing rear deltoid rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.
Progression Considerations :
  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Rapidly with rhythm, perform one arm standing rear deltoid rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.


ROW - SPEED BUNGY STANDING (2 ARMS) (PROGRESSION 1 - ALTERNATING ARMS)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Keep the knees slightly bent and the gaze towards the horizon.
Movement :
  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Rapidly with rhythm, perform two arms standing rear deltoid rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.
Progression Considerations :
  • Stand tall looking straight ahead.
  • Grip the bungy handles at shoulder height.
  • Rapidly with rhythm, perform alternating arms standing rear deltoid rows (as shown).
  • Pay close attention to the video to observe the relative timing of this exercise.
  • TRAINERS: If you observe the head carriage moving excessively forward, lighten the load or AVOID this exercise.


ROW - STANDING 1 ARM ELBOW DRAW WITH TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand with feet approximately shoulder-width apart and knees slightly bent. Align the wrist, elbows and shoulders with the band.
  • Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine without losing neutral spinal alignment.
Movement :
  • Pull the elbow straight back.
  • Keep the wrist straight throughout the movement.
  • Draw the shoulder blades toward the spine while performing the movement.
  • Maintain proper alignment throughout the movement and while returning to the starting position.
  • Progression: Single leg stance; staggered stance with rotation (as pictured).


SHOULDER FLEXION - SUPINE ON STABILITY BALL WITH TUBING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position client and trainer as pictured.
  • Client's feet should be hip-shoulder width, spine in neutral.
Movement :
  • Instruct the client to flex the shoulders generating all movement from the shoulder girdle.
  • Maintain neutral spine, the only joint moving should be the shoulder.


TRANSVERSE STEP WITH HORIZONTAL FLY

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a rotational lunge (transverse plane) in combination with an alternating horizontal abduction of the arms (posterior shoulder fly)
  • Start with a tall body line, grabbing the handles of the bungee at chest height and arms straight
  • The bungee is positioned straight ahead
  • Perform a rotational lunge
  • At the end range of motion of the transverse lunge, perform a horizontal shoulder abduction with the arm on the lunge side
  • Push back with the lunge leg to starting position and return arm to centre
  • Perform the movement to the other side
  • Repeat alternating sides for the desired amount of reps
  • TRAINERS: Ensure that the client keeps the visual gaze forward and that the shoulders do not round, this may be an indication that the exercise is too advanced and needs to be regressed.


TRANSVERSE STEP WITH HORIZONTAL FLY (PROGRESSION 1 – DECLINE)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a rotational lunge (transverse plane) in combination with an alternating horizontal abduction of the arms (posterior shoulder fly)
  • Start with a tall body line, grabbing the handles of the bungee at chest height and arms straight
  • The bungee is positioned straight ahead
  • Perform a rotational lunge
  • At the end range of motion of the transverse lunge, perform a horizontal shoulder abduction with the arm on the lunge side
  • Push back with the lunge leg to starting position and return arm to centre
  • Perform the movement to the other side
  • Repeat alternating sides for the desired amount of reps
  • TRAINERS: Ensure that the client keeps the visual gaze forward and that the shoulders do not round, this may be an indication that the exercise is too advanced and needs to be regressed.


TRANSVERSE STEP WITH HORIZONTAL FLY (PROGRESSION 2 – INCLINE)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a rotational lunge (transverse plane) in combination with an alternating horizontal abduction of the arms (posterior shoulder fly)
  • Start with a tall body line, grabbing the handles of the bungee at chest height and arms straight
  • The bungee is positioned straight ahead
  • Perform a rotational lunge
  • At the end range of motion of the transverse lunge, perform a horizontal shoulder abduction with the arm on the lunge side
  • Push back with the lunge leg to starting position and return arm to centre
  • Perform the movement to the other side
  • Repeat alternating sides for the desired amount of reps
  • TRAINERS: Ensure that the client keeps the visual gaze forward and that the shoulders do not round, this may be an indication that the exercise is too advanced and needs to be regressed.


TRANSVERSE STEP WITH HORIZONTAL HI/LO FLY

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
Movement :
  • This movement involves a rotational lunge (transverse plane) in combination with a hi/lo horizontal abduction of the arms (posterior shoulder fly)
  • Start with a tall body line, grabbing the handles of the bungee at chest height and arms straight
  • The bungee is positioned straight ahead
  • Perform a rotational lunge
  • At the end range of motion of the transverse lunge, perform a high horizontal shoulder abduction with the arm when lunging to one side
  • At end range of motion on the other side perform a low shoulder abduction
  • Repeat for the desired amount of reps
  • TRAINERS: Ensure that the client keeps the visual gaze forward and that the shoulders do not round; this may be an indication that the exercise is too advanced and needs to be regressed.


TUBE WALKING

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • From a standing position, place feet hip-width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand
  • Bend knees to an approximate quarter squat position and trunk to an approximate 60° angle from the standing (vertical) position
  • Cross the handles of the tubing so the right handle is in the left hand and vice versa
  • Align body in ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
Movement :
  • Activate and maintain the transversus abdominis by 'drawing in' the lower abdomen
  • Retract and depress the scapulae
  • Lift one foot and take a lateral step
  • Avoid rocking the upper torso over the 'push-off' hip
  • There should be no extra trunk motion
  • Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging
  • Use light resistance!


TUBE WALKING (PROGRESSION 2 – WIDE STANCE WITH LATERAL RAISE)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • From a standing position, place feet hip-width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand
  • Bend knees to an approximate quarter squat position and trunk to an approximate 60° angle from the standing (vertical) position
  • Cross the handles of the tubing so the right handle is in the left hand and vice versa
  • Align body in ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
Movement :
  • Activate and maintain the transversus abdominis by 'drawing in' the lower abdomen
  • Retract and depress the scapulae
  • Lift one foot and take a lateral step
  • Avoid rocking the upper torso over the 'push-off' hip
  • There should be no extra trunk motion
  • Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging
  • Use light resistance!


TUBE WALKING (PROGRESSION 1 – WIDE STANCE)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • From a standing position, place feet hip-width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand
  • Bend knees to an approximate quarter squat position and trunk to an approximate 60° angle from the standing (vertical) position
  • Cross the handles of the tubing so the right handle is in the left hand and vice versa
  • Align body in ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
Movement :
  • Activate and maintain the transversus abdominis by 'drawing in' the lower abdomen
  • Retract and depress the scapulae
  • Lift one foot and take a lateral step
  • Avoid rocking the upper torso over the 'push-off' hip
  • There should be no extra trunk motion
  • Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging
  • Use light resistance!

UPPER EXTREMITY EXTENSION TECHNIQUE SEATBELT (WITH TUBING)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' in neutral spine.
Movement :
  • Move the arm down and in across the body internally rotating the shoulder while doing so
  • Slowly decelerate the tube back to the extended position.


UPPER EXTREMITY FLEXION TECHNIQUE DRAWING A SWORD (WITH TUBING)

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand 'tall' in neutral spine.
Movement :
  • Move the arm up and out across the body externally rotating the shoulder while doing so.


WINDOW WASHER

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • Begin with the arm abducted and externally rotated, elbow bent to 90°
  • The shoulder, elbow and hand should all be aligned in the frontal plane
  • Start by making clockwise circles (start with small circles and gradually make them bigger, limit the size of the circles if there is pain)
  • Perform the desired number of reps and switch to anticlockwise circles
  • NOTE: This movement should occur in the frontal plane and it is important NOT TO FIX THE SCAPULA during this movement, it is crucial for the glenohumeral complex (shoulder joint) that the scapula be moving as the arm moves.


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