How to Take Your Workout to the Next Level with TheraBand!

young woman doing sit up
February 2, 2021
How to Take Your Workout to the Next Level with TheraBand!

Feeling a little bored of your exercise routine? When you use the same amount of weights all the time, your muscles will hit a plateau and make for a less challenging workout. By increasing the intensity of the exercise, your muscles will break down and inspire more growth. Incorporating heavier resistance bands and more challenging balance discs in your exercise routine can help add a load and intensity that may improve your strength.

Learn more about how you can replace light resistance bands and stability trainers with more challenging strength training and balance products!

TheraBand High Resistance Bands

TheraBand CLX Resistance Bands

Increase Your Resistance

TheraBand High Resistance Bands


Bands add that bit of extra resistance to an exercise in a way that dumbbells can't. With resistance bands, the tension is constant through the entire movement and targets different muscle groups. Adding a heavy resistance band is particularly beneficial for lower body workouts when it comes to properly engaging the intended muscle groups.

Heavy resistance bands can also help increase joint mobility, strengthen your muscles, and release tension in the body. Through deep-force muscle pliability, you’ll have prepared both your muscles and nervous system for improved performance in a workout. After the workout, the pliability helps clear lactic acid from the muscles. If you’re looking for a greater challenge during your workout, swap out your standard resistance bands for TheraBand High Resistance Bands!

theraband resistance bands

Find the Resistance Level Right for You!

TheraBand High Resistance Bands provide new levels of resistance between 15 to 50 pounds for more advanced rehabilitation and recovery. Estimated resistance levels are based on pull forces to stretch band between 100% and 200% elongation.


The light resistance level gives 15 pounds of resistance at 100% elongation and 20 pounds of resistance at 200% elongation


The medium resistance level gives 25 pounds of resistance at 100% elongation and 35 pounds of resistance at 200% elongation


The heavy resistance level gives 35 pounds of resistance at 100% elongation and 50 pounds of resistance at 200% elongation


The x-heavy resistance level gives 50 pounds of resistance at 100% elongation and 80 pounds of resistance at 200% elongation

 

Once you’ve picked the resistance level right for you, let’s get started with a few exercises!

6 High Resistance Band Exercises

When purchasing high resistance bands, determine if you will use the bands as your primary method of strength training, as a rehabilitative tool after an injury or surgery, or as a tool to prevent potential injury. Using the recommended exercises below, you should soon begin to see improvement in strength, balance, coordination, and muscle tone. Resistance training with these high resistance bands is more beneficial for experienced users.

Front Squats

Step 1: Place band under both feet 

Step 2: Hold the band in front with both hands and elbows up

Step 3: Starting in standing position, push hips back and lower your body into a squat

Step 4: Push from squat to standing position

Overhead Press

Step 1: Place band under both feet

Step 2: Stand with feet shoulder-width apart

Step 3: Hold the band just outside your shoulders with your palms facing forward

Step 4: Press the band directly over shoulders until your arms are straight

Deadlift

Step 1: Place both feet on top of band wider than shoulder-width apart and grab the band with both hands

Point toes forward, bend knees slightly

Step 3: Tighten core while keeping your chest up and head facing forward

Step 4: Drive hips back not lower than the knees – this is the starting position

Step 5: Contract glutes and drive them forward

Step 6: Pause, then return to the starting position

Bicep Curls

Step1: Stand on the resistance band with both feet shoulder-width apart

Step 2: Hold the band with both hands, palms facing up toward the ceiling

Step 3: Curl your hands upward towards your shoulders, while keeping your elbows at your sides

Step 4: Slowly return to your starting position and repeat

Lunges

Step1: Place the resistance band over your shoulder. Stand with one foot in front of you and one foot behind you

Step 2: Stand on the band with your forward foot. Bend your back leg into a kneeling position. Keep your knee over your ankle as your front leg moves into position

Step 3: Push back up to your starting position and repeat. Switch to the opposite leg

Lateral Lunge to Cross-Body Rows

Step1: Stand with your feet slightly wider than shoulder-width apart

Step 2: Wrap a resistance band around your left foot and hold the other end in your right hand

Step 3: Bend your left knee, and lean into your left side, bringing your right hand down toward your left foot 

Step 4: Stand up straight, bend your right elbow, and bring your hand toward the right side of your chest. This completes one rep. Switch to the opposite side


The high resistance bands are available in single packs and multiple band bundles. These bands are designed for multiple uses including speed and agility training, weight training, jumping, plyometrics, stretching, and general conditioning. This heavy resistance band offers maximum durability, portability and flexibility compared to TheraBand Professional Latex Resistance Bands.


TheraBand Stability Discs

TheraBand Stability Trainers

Challenge Your Balance

TheraBand Stability Disc


The TheraBand Stability Disc is specially designed to offer more challenges and instability compared to TheraBand Stability Trainers. This high-quality, durable training tool is an unstable sensory-stimulating cushion that helps improve balance and proprioception and strengthens the deep core stability muscles as the body adjusts to maintain balance. Ideal for active or dynamic sitting, the disc provides automatic postural support for the body. It can also be used for more challenging balance exercises.

The dual surface, non-slip design helps maintain posture and activates core muscles. Measuring 13 inches in diameter, each disc comes inflated and ready for your intended use. Ready to activate and effectively strengthen, stabilize, and tone muscles? Let’s get started with a few exercises!

stability disc

6 Balance Disc Exercises

The stability disc can be used for total body conditioning, designed to intensify exercises such as crunches, lunges, push-ups, planks and more. Use this disc for core, upper, and lower extremity strength and stability training or ankle range of motion and flexibility training. Whether you are at home or traveling, this stability disc is an excellent balance training product for all athletes and users of all fitness levels.

Abdominal Crunch

Step 1:Lay on your back with the stability disc under your hips and your knees bent

Step 2: Place your hands behind your head or on your chest. Slowly curl upward, contracting your abdominals and lifting your back off the floor 

Step 3: Slowly return and repeat

Reverse Lunge

Step 1: Place the stability disc in front of you, with your right foot on the disc

Step 2: Step your left leg back into a deep lunge, bending your knees while keeping your back upright.

Step 3: Return to a standing position and repeat on the opposite leg

Triceps Push-Up

Step 1: Place both hands on the stability disc and extend your legs straight behind you with only toes touching the floor

Step 2: Keeping your core tight and body in a straight line, bend your elbows. Keep your arms against your torso as you lower your chest to touch the disc

Step 3: Push up to starting position to complete one rep

Glute Bridge

Step1: Place one foot on the stability disc, with your heel under your knee

Step 2: Fully extend the other leg in front of you, then press up through your heel. Use your glutes and hamstrings to lift your hips as high as you can. Your extended leg should stay even with your bent leg

Step 3: Hold for 2-3 seconds, then slowly return to start position. Repeat on the opposite leg

Single Leg Raises

Step1: Stand with both feet on the stability disc

Step 2: Once balanced, slowly lift one leg out to the side to 45 degrees, keeping knee straight and toes facing forward. Extend your arms or place them on your hips to help maintain balance

Step 3: Hold for 2-3 seconds, then lower your leg until the toe just barely touches the ground

Step 4: Repeat on the opposite leg

V-Hold

Step1: Sit on the center of the stability disc, with your knees bent and heels on the ground.

Step 2: Extend your arms out to your sides

Step 3: Slowly lift one leg up off the ground, keeping it bent. Once stable, lift the other leg up until both are at 90 degrees

Step 4: Hold this position for up to 30 seconds

Conclusion

Backed by over 40 years of professional use, TheraBand is trusted by clinicians, professional athletes, and everyday fitness enthusiasts for improved flexibility, injury rehabilitation, and full body workouts. TheraBand High Resistance Bands help strengthen torn ligaments or muscles whereas theTheraBand Stability Disc promotes increased focus and concentration while improving core stability and balance. These TheraBand products offer a dynamic workout that will help take your training to the next level!

References

  1. Anonymous. (2020). All About Resistance Bands. Let’s Bands Blog. Retrieved from https://bit.ly/37UBNUD
  2. Bumgardner, Wendy. (2020). How to Use a Balance Disc for Exercise and Sitting. VeryWell Fit. Retrieved from https://bit.ly/37MGPmg

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

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