Wall & Resistance Band Trio

Wall & Resistance Band Trio

These three exercises will help to develop and challenge your upper body + abs strength. For the resistance band combo, you can use other "fulcrums" such as a barre, pole or even person holding middle of ribbon/resistance bands. 

 

Isometric Plank 

Form:

  • Keep hands directly under shoulders (or close to it) 
  • Engage abs and squeeze glutes to hold position 
Movement: 

Hold plank with both feet (or one) pressed up against wall. Your goals is to eventually bring the feet to same level or slightly higher than shoulders.

Modifications - Beginner: 

Keep one foot on floor as shown in second part of video clip. 

Modifications - Advanced: 

Aim to bring body as close to one straight line as possible. 

 

Suspended Ribbon Crunch 

Form:
  • Shoulders down and relaxed, away from ears
  • Arms straight or slightly bent
  • Feet resting against firm vertical surface 
Movement:

Keep knees open and hold ribbon/band between them. Slowly lower torso toward floor and rise back up. 

Modifications - Beginner: 

Grab higher up on the band and/or move hips further away from band. 

Modifications - Advanced: 

Grab lower down on the band and/or move hips closer to the band.

  

Kneeling Tricep Extensions & Pulses 

Form:
  • Keep shoulders down,  relaxed and away from ears
  • Arms should start straight as possible with only slight micro bend
  • Keep torso straight with hips directly underneath you
Movement: 

For the first part of the movement - the extensions - slowly bend elbows and bring hands forward, return to starting position and repeat. For the second part of the movement - the pulses - keep arms as far behind your hips as possible and slightly pulse hands forward and back. 

Modifications - Beginner: 

Kneel closer to the band. 

Modifications - Advanced: 

Kneel further away from the band and/or use a stronger resistance level. 

 


 For more exercises check out Workouts blog or follow the Corpão Instagram.