Jack Swagger, former WWE wrestler turned MMA fighter and his wife, wrestler/model Catalina Swagger say this is easy and fun for anyone. “It’s convenient and quick. You can keep a resistance band at work, in your car or in your back pack and get your reps in everyday,” says Jack Swagger. “This is one easy workout to fit in to any part of your day.”
Catalina Position 1 Full Plank Leg Kick Out
The resistance band should be wrapped around your feet. Start in full plank position where hands are directly underneath shoulders. Its important to focus on keeping back flat , like a table top, during exercise. Next, you step your right foot out and hold for one second then bring it back to the center position. Do the same on the left. It is recommended to do two sets of ten on each side.
Catalina Position 2 Standing Side Steps
Standing with the band wrapped around feet. You want to have feet positioned slightly farther than your hips. Keeping the band tight, take a large step to the side with your right foot and then bring it back to center. Repeat with the left side. it is recommended to do 3 sets of 15 on both sides.
Catalina Position 3 Banded Donkey Kick
Starting on all fours wrap the band around your right foot and hold the ends with each hand, pulling it tight. Kick your right leg straight back. When leg is fully extended, pause before slowly bringing your leg back to original position . Repeat with the left leg. It is recommended to do 3 sets of 15-20.
Catalina Position 4 Fire Hydrant
Starting on all fours, wrap the band around your thighs. Keeping your leg bent at a 90 degree angle lift your right leg up and out to the side keeping it at hip height. Then slowly bring it back to the starting position. Do the same w the left. It recommended to do 3 sets of 10.
Catalina Position 5 Lunge with Shoulder Press
Starting with the band wrapped around right foot and holding the ends in each hand. Extend left leg back into a lunge position. It is important to keep arms bent and elbows close to you body. Then push off your left foot, raising your left knee, and extending arms straight up to the ceiling at the same time. it recommended to do 2 sets of 15.
Jake Position 1 Rollup
Start by sitting on the mat with your legs extended and feet are hip width apart. Wrap the band around feet holding the ends with your hands. Extend your arms straight out in front of you. Start with your spine curved and pelvis tucked, slowly recline one vertebrae at a time until your completely flat. It is important to keep your spine curved like you are holding a beach ball on your torso. Then slowly come back up one vertebrae at a time while keeping arms straight out. It is recommended to do two sets of of 15-20.
Jake Position 2 Back and Shoulder Extension
Start with the band wrapped behind your back at the bottom of your Lats. Hold the ends of the band in each hand. Bend your arms at a 90 degree angle and keep elbows as tight to body as possible. Now, extend both arms at the same time and keep your palms facing outward. Then bring back to starting position. It is recommended to do 3 sets of 20-25.
Jake Position 3 Standing Arms and Core Rotation
Start with the band wrapped behind your back at the bottom of your Lats. Hold the ends of the band in each hand. Arms are bent at a 90 degree angle in front of you. Keeping your left arm tight to your body, reach out with your right arm and twist at a diagonal direction. Then bring right arm back to starting position. Do the same with your left. It is recommended to do 4 sets of 12-15.
Jake Position 4 Squat with leg extension
Standing with the band underneath both feet and holding the ends in your hands. With your arms bent in front of you squat down. When your raise back up extend your left leg out to the side, lifting it off the ground slightly. Return to starting position and repeat on the right side. It is recommended to do 4 sets of 20.