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# System prepended metadata

title: Schedule

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Schedule
==

10.04:
[10 min upper body](https://www.fitnessblender.com/videos/no-equipment-upper-body-workout-for-great-arms-shoulders-and-upper-back)
[50 min lower body (WU + CD)](https://www.fitnessblender.com/videos/ascending-rep-pilates-butt-and-thigh-workout-for-glute-activation-mat-pilates-flow)

12.04:
this: https://www.fitnessblender.com/videos/functional-upper-body-workout-for-strength-and-coordination

& this:https://www.fitnessblender.com/videos/quick-10-minute-abdominal-strength-workout-home-functional-core-strength

Resistance Band Exercises
===
https://www.self.com/fitness
https://www.trainiacfit.com/blog/full-body-mini-resistance-band-workout

Stretching
==

Mini band
==
- [ ] Hamstring Stretch 
    * You will do this stretch lying down on your back. Begin the stretch by lying face up and wrap the band around one of your feet. 
    * Take the other end of the band with both hands and pulling your foot back up in the air. While pulling, keep your knee straight and make sure it doesn’t go out wide.
    * Go as far as you can but always keep caution while performing this stretch. You don’t want to stretch too far. 

- [ ] Quad Stretch
    * To begin the quad stretch, have the resistance band ready and lay on your left side.
    * To first start off, you’re going to be stretching your right leg. Wrap the resistance band around your right foot, with your right hand still holding the other end.
    * Keep the left leg extended straight out on the ground (or mat) while the right leg is bent at the knee.
    * When ready, take the band overhead and pull your right foot back towards your butt. Don’t overstretch or might lead to injury.
    * Your hands should be held overhead while holding the band.
    * When finished holding for desired time, switch sides and stretch other leg.

- [ ] Shoulder and Back Stretch
    * To begin the stretch, first, take the band in both of your hands. Hold the band at about shoulder-width apart. 
    * When you’re ready, begin to pull the band apart, while retracting your shoulder blades. 
    * Keep the stretch for a few seconds at extension and then go back to the original position.

Shoulders / Arms
==

Mini band
=

![](https://thelivefitgirls.com/wp-content/uploads/2019/07/Mini-Band-Arm-Exercises.jpg)
https://thelivefitgirls.com/mini-band-arm-exercises/



- [ ] Single-Arm Row
    * Loops a mini band around the middle of your foot and get into a split stance, with your banded foot out front. Keep a slight bend in your knees and bend over slightly. Hold the resistance band with your opposite hand. This is starting position.
    * With your core braced, perform a row by pulling your arm back and stretching the mini band toward your side. Your elbow should slightly pass your side. Make sure to keep your back straight.

- [ ] Shoulder External Rotation
    * Wrap a mini band around your wrists with your palms facing each other. Bend your elbows so your forearms are in a straight line. This is starting position.
    * Keeping your elbows tight at your sides, move your palms away from each other, then bring them back to starting position.


Tubes
=

- [ ] Resistance Band Bicep Curl
    * Stand with both feet on a resistance band. Hold one end in each hand, arms extended, palms facing forward.
    * Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.

- [ ] Resistance Band Bent-Over Row
    * Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
    * Bend your elbows to pull the band toward your chest, keeping your elbows close to your body (they should skim your sides).

- [ ] Resistance Band Chest Fly
    * Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out in a T, palms facing forward.
    * Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.
    * Slowly pull the band to bring the handles to meet in front of your body, keeping your arms straight, with a slight bend in the elbows.
    
- [ ] Resistance Band Chest Press
    * Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out to the side, elbows bent at 90 degrees, palms facing forward.
    * Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.
    * Slowly press the handles forward and straighten your arms, until your hands meet in front of your body.

- [ ] Resistance Band Lat Pulldown
    * Loop a resistance band over a sturdy anchor above you.
    * Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.
    * Grab onto one end of the band with each hand and extend your arms toward the ceiling at a slight diagonal. Your torso should be upright and leaning slightly forward. Keep your core tight, back flat, and chest lifted.
    * Slowly pull your hands down and out to shoulder height. Hold for a moment, squeezing your back and shoulder blades tight.

- [ ] Resistance Band Single-Arm Triceps Extension
    * Stand with your right foot about a foot in front of the left so your stance is staggered. Loop a resistance band around your left foot and hold onto the end with your right hand in front of your body at waist height. Grab onto the other end of the band with your left hand, and hold it behind your head by your neck. Your left elbow should be pointing up toward the ceiling. This is the starting position.
    * Extend your left hand toward the ceiling until your elbow is straight. Then lower it back to the starting position. 

- [ ] Resistance Band Pull-Apart
    * Stand with your feet hip-width apart, holding a resistance band with both hands in front of your body at shoulder height. Grip the band so that there's about a foot in between your hands. This is the starting position.
    * Slowly pull the band apart so that your hands move to your sides, keeping them at shoulder height.
    * Bring your hands, in a controlled movement, back to the starting position.


Abs
==

Tubes
=

- [ ] Resistance Band Chopper
    * Loop a resistance band over a sturdy anchor above you. Stand to the right of it, feet shoulder-width apart, and grab onto the free end (or both ends, depending on how you've secured it) with both hands. Hold it in front of your body, by your left shoulder. This is the starting position.
    * Pull the band diagonally across your body toward your right hip. Twist your lower torso as you pull.
    * In a slow and controlled motion, bring the band back to the starting position.