Resistance Band Workout Routine For Beginners
Written By: Gridiron Elite Training
Resistance Band Workout Routine For Beginners
Written By: Gridiron Elite Training
Resistance Band Workout Routine For Football Players
If you’ve ever been to a gym, you might’ve seen people training in different types of resistance band exercises.
Maybe you’ve used them before, or you were not sure what to do when you picked them up.
Here are a few resistance loop bands exercises that you can do anywhere. This will be a great addition to your resistance band workout routine.
Resistance Loop Bands Exercises
Resistance Band Standing Kickbacks
The first resistance band exercise we will demonstrate is the resistance band standing kickback.
Wrap the resistance band around your ankles. Stand on your left leg (maintain your balance by keeping your core engaged) as you bend your right knee, lifting the foot slightly off the floor.
Kick the right leg back behind you with a nice slow tempo, straightening your legs as you extend back.
Make sure to squeeze your glutes and hold for one to three seconds.
Bring your leg back down with an excellent slow tempo and repeat.
We recommend doing this resistance band exercise 3×10 on each leg.
Resistance Band Kickouts
The second resistance band exercise we will cover is the resistance band kickouts for hip flexors.
Just like the kickbacks above, wrap the resistance bands around your ankles.
Stand on your left leg (maintain your balance by keeping your core engaged and shoulders pinched back).
Extend the right leg in front of you. You will hold for 10 seconds while kicking your leg slightly in front of you.
Keeping your knee slightly bent and maintaining your balance, you will feel your hip flexors activated.
After performing on your right leg, switch legs and repeat on your left leg.
We recommend doing this resistance band exercise for 3×10 seconds on each leg.
Resistance Band Lateral Shuffle Walks
One of our favorite resistance band exercises is the resistance band lateral band walks.
Wrap the resistance bands around your ankles.
Keeping your chest up, athletic position, knees slightly bent, step the right foot out to the right, and then with control, step the left foot over to meet it.
Take 5-10 yards of steps to the right, and then do the same thing coming back to the left, trying to get the same amount of steps.
We recommend doing this resistance band exercise for 3×10 yards each way.
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Resistance Band Hydrants
This is one of the best resistance band exercises you can do for hip mobility.
You can grab a yoga mat or perform this on a turf setting, but on all fours, wrap the resistance band around your ankles.
Keep your core engaged when you open your right knee to the side.
As you raise your leg, squeeze your glute and outer thigh and pause for one to three seconds.
Also, your knee does not have to be extremely high at first but keep the shin parallel to the ground.
Lower back down slowly, keeping your balance under control.
We recommend doing this resistance band exercise 3×15 on each leg.
Resistance Band Clamshell
The final resistance band exercise we will demonstrate is the resistance band clamshell.
Wrap the resistance band around your quad, slightly above the knees.
While laying on your side with your knees bent, and hips stacked, rotate your top leg externally.
You want to make sure you lift the knee up and out.
You want to feel the activation in the outer hips and glutes.
When you rotate, pause for one to three seconds and slowly lower back down.
We recommend doing this resistance band exercise 3×10 on each leg.
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Best Resistance Bands Workouts?
Resistance bands are great for the simple fact they can be used anywhere. Here are some top resistance loop band exercises to help you improve your hip mobility and strength.
Add these exercises to your resistance band workout routine.
If you need more resistance band exercises for your speed and agility training, you can read some of our latest posts on the “Resistance Bands Speed Training Workout” and “Explosiveness Workout For Football With Resistance Bands.”
Suppose you’re a serious football player looking to play at the next level. You can access our sports performance training programs, football drills, workouts, and the Gridiron Recruiting Center inside “The Gridiron Academy” to help you with your football recruiting.
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Gridiron Elite Training was started to help educate and provide football players with a community to receive proper training and guidance.
We created “The Gridiron Elite Academy” which is an online football performance network that provides football players of all levels with sports performance workout programs, football position-specific drills, mindset coaching, mental toughness training, recruiting guidance and help, and nutrition programs.
