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Resistance Band Training Guide (Digital Download)

Resistance Band Training Guide (Digital Download)

$29.95

THE MOST COMPLETE RESISTANCE BAND GUIDE EVER MADE

SET FOR SET delivers a complete training curriculum that will equip you with the knowledge and skill of learning how to use Resistance Bands in every way possible.

Our resistance band guide will provide you with over 250 exercises categorized by Mobility, Mobilization, Resistance Training, Assistance Training, Explosive Training, Barbell Training, Static Stretching, and (P)Rehabilitation.
Each exercise includes a video demonstration, step-by-step instructions, cues for correct technique, and targeted muscles.
We also teach you how to create and program effective resistance band workouts!

HIGHLIGHTS INCLUDE:

    -250+ resistance band exercise videos categorized by mobility, mobilization, resistance, assistance, explosive, barbell, stretching, and pre/rehab (approx. half of the exercises require an anchor point like a pole or pull-up bar while the other half are non-anchored so just your body and the band are needed).
    -Workout methods & programming for fat loss, hypertrophy, and strength.

    Ultimately, our promise with this guide is that you will be able to Train Better, Move Better, Feel Better, and Look Better using bands.

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    RESISTANCE BANDS

    The bands we are using in this guide are 41” flat loop resistance bands, aka power bands. These types of bands are the most versatile, as they can be used for nearly every aspect of training, such as warm-up, mobility, workout, and recovery.

    For each section of our resistance band guide, we have exercises that require an anchor point (like a pole or a pull up bar) and exercises that can be done without an anchor (so, just the band and your body is needed). It's about half and half. So, even if you don't have something to anchor the bands to, there are still so many exercises that you can do and you can target all of your muscles effectively (moreover, you can do killer workouts with your bands literally anywhere).

    WHO SHOULD BUY THIS RESISTANCE BAND E-BOOK?
      If you own or plan to buy 41” loop resistance bands, this guide will be invaluable for your training. It will literally teach you all of the ways that you can use bands. Knowing how to use your fitness product in every way possible will not only give you the biggest bang for your buck, but will also enable you to take your fitness and movement skills to the next level.

        RESISTANCE TRAINING CATEGORIES

        Mobility Training: 11 mobility exercises to target all areas of your body.

        Joint Mobilization: 7 mobilization exercises to improve mobility or reduce pain in all your joints.

        Resistance Training: Over 160 resistance exercises categorized by chest, back, shoulders, triceps, biceps, forearms, lower body, and core.

        Assistance Training: 8 assistance exercises to help you become stronger in bodyweight movements for relative strength.

         Explosive Training: 15 explosive exercises to improve sports performance.

         Barbell Training: 7 ways to combine resistance bands with barbell lifts to increase strength and stability.

         Static Stretching: 34 static stretches using bands to help improve flexibility.

         Rehabilitation: 16 rehab exercises to target isolated areas without causing undue stress on joints (these are also great for prehab to avoid injury in the first place).

        resistance band exercise pdf

        AFTER MASTERING THIS RESISTANCE BAND EXERCISE COURSE YOU WILL BE ABLE TO:

        -Apply and coach movement standards and cues across a broad library of resistance band exercises.
        -Properly perform over 250 resistance band exercises.
        -Target all of your muscles and joints effectively with resistance band exercises (both anchored and no anchor).
        -Modify exercises with training variables to target and overload specific muscles or add intensity to scale movements for all fitness levels.
        -Correctly engage muscles and joints when performing resistance band exercises.
        -Teach resistance band exercises and stretches effectively to your friends, family or clients.

        Note: For those who purchase our Resistance Band e-Guide, when we make updates to it, you will automatically receive an email with the newest version. Furthermore, all of the exercise videos in this resistance band PDF are connected to our Google Drive, which you will have access to via shared links within the e-guide. You will also be able to download all of the videos if you wish to do so.

        Let customers speak for us

        from 582 reviews
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        LOVE IT!

        On week 3 and can already tell a difference. I have tried so many programs, this one by far is the easiest to follow and by far the most bang for your buck! You will not be disappointed! Will be back for more programs after I finish my current one! I am currently on the 5 day split hypertrophy program! Week 3.

        Jessica Nicely
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        SFS Strength Program (3-Day, 4-Day, 5-Day, or Personalized Plans)
        Great routine

        As a 60-year-old man returning to a low-rep, high-weight routine for the first time in decades, I found having this guide to be invaluable. The support and structure made all the difference, and I can confidently say it was well worth the investment. I highly recommend this program to anyone looking to train effectively and safely.

        John A.
        SFS Strength Program (3-Day, 4-Day, 5-Day, or Personalized Plans)
        SFS Strength Program (3-Day, 4-Day, 5-Day, or Personalized Plans)
        Excellent workout program

        I’ve been doing the 3 days per week full body split for two weeks. And it is exactly what I needed. It is structured very well. And focused on building strength with compound movements. And I’ve already made progress. The only change I would recommend they do is make it a little simpler. It is an overwhelming amount of information to take in. But it is good information. But overall set for set seems like an excellent company with a lot of free resources.

        Neil Hostetler
        SFS Strength Program (3-Day, 4-Day, 5-Day, or Personalized Plans)
        SFS Strength Program (3-Day, 4-Day, 5-Day, or Personalized Plans)
        Perfect Plan

        Awesome! Garett worked his magic on a personalised plan that's perfect for my tricky circumstances. The online meet was fantastic. This service is most definitely value for money. I now have my own plan that's right for me and I'm confident of my weekly volume. All of my questions were answered fully. This service is amazing value for money!!

        Robin Keld
        SFS Strength Program (3-Day, 4-Day, 5-Day, or Personalized Plans)
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        Great program

        Easy to use, everything you need kb program

        Timothy Wilson
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        Steel Mace Training Guide (Digital Download)
        If your serious about training this is a must in your toolbox!

        Amazing and refreshing training program I stumbled upon when educating more for myself as a personal trainer in anti rotational and rotational exercises. The minute I brought this to the gym where I train clients I had several members inquiring about the steel mace and how to use this piece of equipment. I absolutely love the fact that you are training all three planes of motion!

        Kelly Thyben
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        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        5 day hypertrophy

        Just finished the 5day/week hypertrophy program. I ate 500cal over maintenance and 1g protein/lb body weight. I gained 23lbs, 12lbs of muscle gain in the 12weeks. My arms grew 5/8”, my chest grew almost two inches and my legs grew 1”. When I first purchase this program it had some exercises I didn’t normally do and I was skeptical but after a couple weeks I could feel the mix of program was really hitting my muscle in different ways. Overall, this program was awesome and I think I will try the 4 day program next. I have been working out for 8mo but used to lift regularly 6years ago but had been away from the gym for that time. My gains might
        have even been better had I not caught Covid in week 7 causing me to miss 3 lifting days that week and lose weight.
        This program also helped me increase strength although I was mainly looking for muscle growth. Strength gains below:
        Squat 260 -> 325
        Bench 200 -> 230
        Deadlift 350 -> 405
        Military press 130 -> 140
        I had a previous shoulder surgery so my overhead pressing is one of my weak points and I progress slowly there.
        Highly recommend this program, it was better than I expected!

        B.L.
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        SFS Fat Loss Program (4-Day, 5-Day, 6-Day, or Personalized Plans)
        Down 5lbs already!

        I started this program about a month ago and I'm down 5lbs already. I got the 5 day plan and am really enjoying the workouts and the meal planning and nutrition guides have been eye opening for me personally. Looking forward until week 12, hoping to be down around 15lbs by then! Thank you Set For Set!

        Samuel Coleman
        SFS Fat Loss Program (4-Day, 5-Day, 6-Day, or Personalized Plans)
        Steel Mace
        Awesome!

        Great Quality! Easily one of the hardest tools I have used. I am sure it will get easier and then I can move up in weight. Freakin' love it!

        Terry Vulles
        Steel Mace
        Steel Mace
        Great purchase

        The mace itself is great so far after a couple of weeks. Good quality from what I can tell. But what really adds to it is all the mace workouts from setforset on YouTube. I found a good 30 minute video that walks you through each exercise and the form needed for it. Then ends with the actual routine. Very happy with everything so far. There was a delay with my 1st purchase though because FedEx lost it but SFS customer service sorted it out well and quickly.

        Carl O.
        Steel Mace
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)

        It is an excellent workout regimen and extremely educational regarding different exercises.

        Pierre
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        The Best Yet!

        Fantastically comprehensive! Year 6 of my bodybuilding journey and this already feels like the best yet. I'm already planning on repeating it. I've used various others from well known websites over the years and they don't come close to this. I love it!!

        Robin Keld
        SFS Hypertrophy Program (4-Day, 5-Day, or Personalized Plans)
        Resistance Band Training Guide (Digital Download)
        Almost Like A Resistance Band Bible!!!

        Its been about two full weeks. This purchase has allowed me to create a full program to adjust throughout the year! I've got everything and more that I could need. With this arsenal of knowledge and video demos of every stretch/exercise and correct supplementation, definitely noticible gains have started! 100 on this purchase!

        Jeremy Hauser
        Resistance Band Training Guide (Digital Download)
        Steel Mace

        Best thing I’ve added to my gym

        William
        Steel Mace
        Steel Mace
        Love this tool!!!

        I have a 10 and now 15 lb mace from Set for Set. I can see a 20 lb in the near future!

        Djinji Brown
        Steel Mace

        Frequently Asked Questions
        Who should buy this program?

        This program is ideal for anyone looking to break through fitness plateaus and transform their physique. Whether you've started lifting 6 months ago or an experienced lifter struggling to see further gains, this program is designed to challenge your muscles in new ways, promoting growth and strength. It's particularly suitable for those who feel stuck in their current routine or who aren't seeing the results they want from their workouts. With expertly crafted plans that focus on measurable progressive overload and exercise variety, this program will help you achieve the strong, muscular physique you envision.
        What is the money back guarantee?

        These are among the most complete muscle-building training programs you are ever going to find. We spent a lot of time putting this together so everything is very clear and the results are stellar. Our number 1 priority is for you to get the absolute most from your training, in a safe and sustainable manner. With that, we are absolutely confident you will see great results if you run this program as prescribed for the full 12 weeks. If not, we guarantee to give your money back. Yes, we are that confident in this program.
        When and how will I get my order?

        When you purchase our digital products (Exercises, Workouts or Personalized Training Sessions) you will immediately be able to download the product. For personalized training sessions, you will be contacted within 24 hours to schedule your consultation(s).
        How long will the workouts take?

        The workouts typically take roughly 50-60 minutes to complete including the brief sample warmup we provided. Cardio workout sessions will vary depending on the modality you choose but they'll range from 15-45 minutes. Make sure to stick to the rest times and stay focused throughout your workout in order to have the most effective and efficient sessions.

        How soon can I see results?

        The speed with which you can see results varies by program and focus of course, but in general you can see progress with our workout programs within 2 weeks, continuing to improve further over time. You can achieve greater acceleration by getting training sessions with our expert fitness trainers.

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