G3000 Bands Series
Welcome!!!
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In 12 sessions, you will learn how to use
short and long resistance bands in your training and:
Tone every muscle group
Get your glutes and thighs tighter
Increase your muscle strength and endurance
Add definition to your arms
Improve balance, gait function and flexibility
Build leaner and healthier body
To participate, all you need is at least one short and
one long resistance band, door anchor, and – YOU!
First Things First
1. Be prepared, be equipped! Do you have:
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At least one short resistance band?
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At least one long resistance band?
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A door anchor?
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Access to Facebook?
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Access to ZOOM?
If you need any equipment, click here for my recommendations.
2. Enter training sessions into your calendar!
Sessions will be held every Tuesday, Thursday, and Saturday at 6:00 a.m. PST for the next four weeks (07/21/20-08/15/20)!
3. Make sure that you received a ZOOM link for training sessions!
4. Let members of Sergey's Girya 3000 Facebook Group that you are doing G3000 Bands Series!
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How It Will Work:
1. Every session will be listed on this page below.
2. Training routines will be revealed on the night before each session.
3. Recorded video of each session will appear later on the same day.
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Access the Library of Instruction Videos here.
Access Session recordings here.
To go to specific session, scroll through the Anchor library to the right.
Session 1, July 21, 2020
We will start our program by learning basic uses of a long and a short band by performing basic movements - rows, pulls, squats, steps...
Although a lighter session, you will engage all of your muscle groups today.
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Today's Routine:
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Warm-Up: (30 sec. each)
Hip Raises
T Rotation to Thread-the-Needle
World's Greatest Stretch
Inchworm
Overhead Squat
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Set 1 (Push/Pull/Legs): (3 rounds)
Push-up to T-Rotation (4x to each side = 8x total)
Split Stance Bend-Over Row (4x each side = 8x total)
Overhead Tricep Extension (8x)
Bicep Curl (8x)
Front Squat (8x)
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Set 2 (Steps): (5 minutes)
Lateral Walk (4 steps to each direction)
Forward/Back Walk (4 steps to each direction)
Forward/Back/Lateral Bear Crawl (4 steps to each direction)
Split Jumps (8x total)
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Set 3 (Planks!): Double Tabata
Resisted Short Plank
Resisted Side Plank R
Resisted Side Plank L
Resisted Tall Plank
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Session 1 Video
Session 2, July 23, 2020
Today's Routine:
Warm-Up:(10 rep. Each/side)
Warm-Up: (10 rep. Each/side)
Leg Swing
Knee Hug - up on toe
Squat to Stand
T Spine Rotation
Good Mornings
Squat to Calf Raise
High Knee Walk/Run in place
Set 1: (4 rounds)
​6x Squat to 4 Side Steps
6x Deadlift to 4 High-Knee Steps
Set 2 (Steps): (2 rounds)
SB/LB Hip Raises 10x
SB Clam Shells R 10x
SB Lying Leg Raise R 10x
SB Lying Leg Raise L 10x
SB Clam Shells L 10x
SB Flatter Kicks 10x
Set 3 (Planks!): 30 sec. on/10 sec. off = 4 minutes (3 rounds)
Tall Plank Shoulder Taps
Short Plank Leg Lifts
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Session 2 Video
Session 3, July 25, 2020
In Session 3, we will focus on stability and core.
Warm-Up:(~10 rep. Each/side)
Halo (LB)
Pass Through Stretch (LB)
Front Pull Apart (LB)
Door Opener
Door Closer
Lunge with side reach (SB)
Frog-Hammy Stretch
Set 1: (3 rounds)
​Single Arm Reverse Fly 8x each side
Single Arm Side Raise 8x each side
Overhead Squats 8x
Upright Arm Lift 8x
Set 2 (Hollow Hold): (2 rounds)
8x Pull-overs– 8 sec. Pull-over Hollow Hold – 8x Scissor Kicks
Set 3 (Planks!): 4 rounds (15 sec. on/ 15 sec off)
(SB above knees)
Tall Plank Hold with Arm Extended R-L
Short Plank Hold with Leg Raised R-L
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Session 3 Video
Session 4, July 28, 2020
Today's Routine:
Warm-Up:(~10 rep. Each/side)
March/Jog
Arm rotations
Chest Openers
Windmills
Inchworm to Downward Dog to Plank
Jumping Jacks
Set 1: (4 rounds)
​Seated Rows 6x
Bent-over Chest Crossover 6x
Wood Chop with a twist 6x each side
Set 2 (Core): (2 rounds)
LB Russian Twist
LB Side Plank Arm Press R
LB Russian Twist
LB Side Plank Press L
Set 3 (Planks!): 6 minutes
Short Plank Hold 10 sec on / 5 sec off
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Session 4 Video
Session 5, July 30, 2020
Today's Routine (Lower Body):
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Warm-Up:(~10 rep. Each/side) Band optional
Leg Kicks
Grab Foot Behind – up on toe
Forward Lunge with Arms Reach
Over- and Under-the-Hurdle
Slalom Jumps
Set 1: (4 rounds) Short Band
​Forward/Back Steps with Pause – 2 steps each leg/direction, 10 sec. hold
Side-to-Side Steps with Pause – 2 steps each leg/direction, 10 sec. hold
Squat with Pause – 10 sec hold at squat down
Set 2 (Core): (2 rounds) Long Band + Door Anchor
Backpedal Walk
March
Crawl
Gorilla Walk
Set 3 (Planks!): 8 minutes Long Band Optional
Tall Plank with Knee-up Holds 15 sec on/15 sec off
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Session 5 Video
Session 6,
August 1, 2020
Today's Routine (Full Body):
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Warm-Up:(~10 rep. Each/side) Band optional
Forward Lunge with Twist
Windmills
World’s Greatest Stretch
Inchworm
Open Doors/Close Doors
Balance
Set 1: (3 rounds) Long Bands
​Squat – Press 10x
Triceps Extension 10x
Lunge – Curl 10x each side
Archer Pull 10x each side
Set 2 (Core): (3 rounds) Short Band 30 sec on/ 30 sec off
Mountain Climbers
Lying Leg Raises
Bicycle Crunch
Vertical Scissors
Set 3 (Planks!): 5 minutes Long Band Optional
Short plank Hold 5-10-15-20-25-30-35-30-25-20-15-10-5 with 5 sec rest
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Session 6 Video
Session 7,
August 4, 2020
Today's Routine:
Upper Body
Warm-Up:(~10 rep. Each/side) Band optional
Shoulder Rolls Backward-Forward
Arm Stretch Behind
Band Halo
Underhand/Overhand Band Pull-Apart
Arms to Handcuff
Set 1: (4 rounds) Long Bands
​Alt. Chest Press Crossover 8x each side
Alt. Clean Pulls 8x each side
Set 2 (Arms): (4 rounds) Long Bands
Standing Hammer Curls 8x each side
Split Stance Bent-Over Triceps Extensions 8x each side
Set 3 (Planks!): Tabata
Tall Plank with Raised Arm to the side R/L
Short Plank with Raised Arm to the side R/L
Tall Plank with Raised Arm forward R/L
Short Plank with Raised Arm forward R/L
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Session 7 Video
Session 8,
August 6, 2020
Today's Routine:
Back/Legs
Warm-Up:
Leaning Back Stretch
Leaning Shoulder Twist
Facing Chair Squats
Hip Raises
Wipers
Mountain Climbers
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Set 1: (3 rounds) Long Bands
​Single Arm Seated Row 8x
Single Arm Lawn Mower 8x
Set 2 (Legs): (3 rounds) Short Bands, Chair
Squat with Lateral Leg Raise 5x each leg
Seated Leg Extension 10x each leg
Lying Leg Curl 10x each leg
Set 3 (Planks!): 4 min (2 rounds @ 2 min. each)
Short Plank – Mountain Climbers (15sec/15sec) 2x
Hollow Hold – Flatter Kicks (15sec/15sec) 2x
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Session 8 Video
Session 9,
August 8, 2020
Today's Routine:
Core
Warm-Up:
Shoulder Circles
Overhead Side Bends
Front raise (shorthand to overhead)
Rear Shoulder Pull
Lunge & Rotation
Overhead Squat (LB + SB)
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Set 1: (2 rounds) Band Walks (LB + SB)
​Forward/Backward Walk 4 steps ea. X 3
Lateral Walk 4 steps ea. X 3
Toe Walk Forward/Back 4 steps ea. X 3
Heel Walk Forward/Back 4 steps ea. X 3
Set 2 (Core): (3 rounds) Long Band, Short Band
Pullover Sit-ups with pull 10x
Hand Intercept (Band Climb) Crunches 10x
Mini-Scissor Pulses 10x
Lying Leg Press 10x
Superman Pull 10x
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Cobra/Child Pose Stretch after each round (optional)
Set 3 (Planks!): 4 min
Short Plank Hold 15 sec on/ 5 sec off for 4 minutes (12 rounds total)
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Session 9 Video
Session 10,
August 11, 2020
Today's Routine:
Arms/Legs
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Warm-Up:
Arm Pull across
Arm Circles
Cuban Arm Press
Windmills
Squats
Lunges with Overhead Reach
Set 1: (Arms) (3 rounds) (LB; knee pad or pillow)
​Kneeling Triceps Extension w/raise 10x
Lying SA Arm Curls 8x ea.
Standing SA Vertical Pull 8 ea.
Set 2 (Legs): (2 rounds) Long Band, Short Band
Squat with 4-step duck walk – 6x
Reverse Lunge with 4x Pulse – 6x total
Deadlift (SB+LB) with 4ct hold – 6x
Set 3 (Planks!): 2 to 4 min
Short Plank – Tall Plank – SA Pushup Short Plank 10 sec ea. no rest
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Session 10 Video
Session 11,
August 13, 2020
Today's Routine:
Back/Core
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Warm-Up:
Hip Raises
Knee Drops
Wipers
Spinal Balance
Plank Leg Raises
Plank Arm Raises
Jumping Jacks
Set 1: (Back) (3 rounds) LB
​Wide Stance Shoulder Shrugs 8x
Y Raises 8x
Seated Pull Backs 8x
Set 2 (Core): (3 rounds) SB/LB
Standing Knee Tuck (SB) 20x total
Lying Knee to Chest (LB) 20x total
Lying Crunch (LB) 20x
Set 3 (Planks!): 6 min plus breaks
Short Plank – Tall Plank 5/5 – 10/10 – 15/15 – 20/20 – 25/25 – 30/30 – 25/25 – 20/20 – 15/15 – 10/10 – 5/5, with 10 sec breaks in between
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Session 11 Video
Session 12,
August 15, 2020
Today's Routine:
HIIT/Core
Warm-Up:
Hip Raises/ Single Leg Hip Raises
Scorpion Rotation
Frog/Hammy Stretch
World’s Greatest Stretch
LEG Kick Across
Knee-up to Chest
Skips in place
Set 1: (3 rounds) Double Bands! 20sec on/10sec hold/20sec off
​In-Out Squat
Bend-over Rows
Plie Squat w Pull-apart
Jumping Jacks
Set 2 (Core): (2 rounds) Short Band
Butterfly Bridge 10x
Crunches w/Vertical Flutter Kicks 10x each leg
Short Side Plank w/ Leg Raise and Twist 10x each side
Set 3 (Planks!): 2 rounds, 15 sec on/ 15 sec off
Plank with Hip Dips
Body Saw
Plank with Knee Tucks
Plank Jacks
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Session 12 Video
Recommended Equipment
There are many options for bands online. Here are some that I found to be of good value and quality from Amazon:
