Resistance Band Super Strength Series- Sydney

Name: Resistance Band Super Strength Series- Sydney
Rating: 4.6 (25 reviews)

A great video series that improves whole body strength. Instructor is a Chiro/PT with 19 years experience.

Created byDr Fleur Castlereagh

Last updated 7/2020

English

What you'll learn

How to use resistance bands to gain strength, helping you to age better and live an active life.
This is the key to improving your strength and flexibility and taking it to the next level.
Participate in low impact training reducing stress on your joints and preventing pain and stiffness as you age.
Improve your core strength, arm strength, leg strength and foot strength easily and effectively.
Learn the basics of Pilates and achieve better results using resistance bands.
Improve your posture with the right exercises that keep your body in balance and upright.
Exercise in the comfort of your home and at your own pace.

Course content

3 sections • 19 lectures • 2h 20m total length

Introduction0:38
Hi there, this is Dr Fleur! I am so happy that you have enrolled in my course. You should be looking forward to gaining strength and toning the body in a safe and effective way throughout this series. The first few videos will explain the equipment that you need, timetable and fundamentals of Pilates. So watch them now!!!! It's time to get fit and strong. :)
If you have any questions please do not hesitate to contact me.
Always make sure that you have permission from a health care provider such as a Doctor, Chiropractor or Physiotherapist before you start a new program.
Stop if you feel pain or discomfort during any of the exercises.
Have fun!!!
Equipment- Warning- Keep your bands away from small children to avoid injury.5:55
Equipment required:
A mat for exercising on
One long light resistance band (approx. 180cm)
One short light resistance band (approx. 90cm)
One long medium resistance band (approx. 180cm)
One short medium resistance band (approx. 90cm)
Try and keep the bands dry and flat when storing.
Check the integrity of the band regularly and throw away if there are any tears or damage to the bands.
To order bands I have listed the required ones below. Buy these or use something similar:
https://www.ebay.com.au/itm/223953478744
Warning- Keep your bands away from small children to avoid injury.
Fundamentals4:00
You will learn the fundamentals of Pilates in this video-
T-Zone- I will explain how to activate your deep core muscles including the pelvic floor muscles and transversus abdominus muscle which we call the T-Zone, due to the shape of the area.
Breathing- try and breathe in through your nose and out through your mouth when doing Pilates and expand the lower part of your rib cage when breathing in.
Spinal positions- there are two spinal positions in Pilates exercises including a neutral spine position or an imprinted spine (flat).
Timetable1:54
Below is your recommended 7 day schedule. Try and follow the videos consecutively if possible as they are designed to work different parts of the body in a specific order. It is not compulsory to complete this course in 7 days. You can do it at your own pace. Rest when you need it and stop if you feel any unusual pain or symptoms.
MONDAY- Video 1- Leg strength 1
Video 2- Back strength 2
TUESDAY- Video 1- Core strength 1
Video 2- Back stretches
WEDNESDAY- Video 1- Leg strength 2
Video 2- Upper body strength 2
THURSDAY- Rest time or cardio training of your choice such as a 45 minute brisk walk, swim or cycle.
FRIDAY- Video 1- Core strength 2
Video 2- Back strength 1
SATURDAY- Video 1- Upper body strength 1
Video 2- Upper body stretches
SUNDAY- Video 1- Core strength 1
Video 2- Foot strength
Video 3- Leg stretches

Monday- Video 114:28
In this leg strengthening video you will be performing several Pilates exercises with a short band which will help to strengthen the buttocks muscles-
Clam
Side Leg Raise
Pelvic Curl with openings
The finally exercise has no band and works the inner thigh muscles-
Inner thigh lift
Do this video at your own pace.
Stop if you feel any pain. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.
Monday- Video 28:03
In this back strengthening video you will be performing the Pilates exercises listed below with a long band which will help to strengthen the back and shoulder blade muscles-
Lower traps activation
External rotations
Rowing
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
Tuesday- Video 111:41
In this core strength video you will be doing these exercises which strengthen the abdominal muscles mainly-
Lift foot (no band)
Leg circles (long band)
Abdominal curl (no band)
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, if it still feels too easy after a few more reps try and use a band with a stronger resistance but don't over do it for the first series.
Tuesday- Video 25:03
Enjoy this back stretching video. Be gentle when stretching, you should just feel slight tension in the muscle belly.
Stop if you feel pain.
Wednesday- Video 18:04
This leg strengthening video works your buttocks, quadriceps, hamstring muscles. Your exercises are-
Lunges (long band)
Crab walking (short or long band)
Squats (short band)
Stop if you feel any pain in your joints or muscles. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it for the first series. Always start with a lighter band.
Wednesday- Video 28:15
In this upper body strength video you will be performing these Pilates exercises that work the arm, shoulder and core muscles-
Plank and push-up (no band)
Hug a tree (long band)
Arrow (long band)
Do this video at your own pace.
Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, then try and use a band with a stronger resistance but don't over do it if it's your first time do an exercise.
Thursday0:30
REST TIME OR CARDIO TRAINING
Friday- Video 110:56
In this core strength video you will be performing these Pilates exercises-
Abdominal curl
Oblique curl
Bicycle legs (long band)
Core strength is really important for preventing back pain and to improve posture and your overall body strength.
Do this video at your own pace.
Stop if you feel any pain, you should just feel the muscles working slightly but not too much strain on the body in particular the back.
Friday- Video 29:35
In this back strengthening video you will be performing these Pilates exercises with no band-
Opposite arm and leg raise
Upper back extension
Flight
They help to improve our posture through improving core strength, upper back strength and the last exercise also works the tricep muscles.
Do this video at your own pace and if you get any back pain stop immediately.
Saturday- Video 115:14
In this upper body strengthening video you will need a long band. Here are your exercises as described in the video-
Biceps curl
Triceps extension
Hug a tree
External rotation
Do this video at your own pace.
These exercises are great from improving your arm and shoulder strength as well as your posture.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
Saturday- Video 27:12
Enjoy this relaxing upper body stretching video. Be gentle when stretching, you should just feel slight tension of the muscle.
Stop if you feel pain.
Sunday- Video 111:41
In this core strengthening video you will be doing-
Lift foot (no band)
Leg circles (long band)
Abdominal curl (no band)
Do this video at your own pace.
Stop if you feel any pain or if you find an exercise too challenging. You should just feel the muscles working slightly but not too much strain on the body.
If you find an exercise too easy make sure you are doing the exercise correctly, if it still feels too easy after a few more reps try and use a band with a stronger resistance but don't over do it for the first series.
Sunday- Video 29:00
In this foot strengthening video you will be performing the Pilates exercises listed below with no bands. It's important to strengthen the intrinsics muscles of the foot and ankle so that our knee, hip and spinal joints are not under too much pressure when we walk or run.
Calf raises
Arch lifts
Toe spreaders
It's important to strengthen the intrinsics muscles of the foot and ankle so that our knee, hip and spinal joints are not under too much pressure when we walk or run. Having strong ankles and feet will also help to prevent injuries such as plantarfasciitis and achilles tendonitis.
Sunday- Video 36:38
I love this leg stretching video. You need to use a long band (of any strength).
Be gentle when stretching, you should just feel slight tension of the muscle.
Stop if you feel pain.

Congratulations1:17
Congratulations for finishing my Pilates band course course, I am very proud of you!! :)
I strongly suggest you try and continue for 2 more weeks and repeat the program
with a stronger band in your third week.
If you are feeling sore or tired then take a break.
Hopefully you are feeling stronger and more flexible. You may even feel like your posture has
improved too!
I am in the process of creating another course with some more challenging exercises too.
If you would like more information about this follow me on Instagram: @fleurchiro
Also, feel free to message me with any feedback that you might have.
Well-done again!
Fleur :)

Requirements

You need wide resistance bands with various strengths and lengths if possible.
A mat or a comfortable surface to exercise on.

Description

BENEFITS OF RESISTANCE BAND TRAINING

· Strengthen and tone your whole body and put minimal stress on our joints, reducing the chance of injury.

· You can change the intensity of your workout gradually by increasing the resistance of the band, which means you can progress at your own pace.

· Bands are light and portable so you can use them at home, or even when you are away or in the office. This saves you time and money as you don’t need a gym membership.

· They add variety to your training program, so you don’t get bored and stay motivated.

· When bands are combined with Pilates exercises our muscle fibres are strengthened much more as you can work on each muscle group individually.

ABOUT THIS PROGRAM

The Resistance Band Super Strength Series- Sydney, consists of 12 short videos that can be completed over a 7-day period, or at your own pace depending on your fitness level. Each video is specifically designed to strengthen one part of your body including the legs, arms, back, core and feet. There are also 3 stretching videos included in the program.

It is recommended that you do the videos once per day and repeat the series 3 times if possible, to gain maximum benefit. You can change the resistance band strength along the way as your strength increases.

YOUR INSTRUCTOR

Your personal online instructor is Dr Fleur who is a qualified Chiropractor, Pilates teacher and personal trainer with 19 years’ experience in the health and fitness field and previously was an elite athlete. She created this safe and effective resistance band series for people that are fairly new to exercise or have suffered injuries previously and want to gain strength again, as she knows from personal experience how frustrating it can be to train in big gyms with minimal help from qualified instructors.

When she was living in Hong Kong from 2017-2019, she found that the gyms there were catering for people that were at a much higher fitness level. Fleur had suffered a back injury while training to be an elite athlete many years ago and a recent flare-up of symptoms meant that she had to be very careful at the gym and couldn’t cope with the intensity of training in group exercise classes. After feeling sore and disillusioned for a few months she decided to create a safe, low impact resistance band program that could help people like herself that were frustrated with gyms and group classes.

This resistance band course is the first of a 2-part series that she created for people that want to gain strength safely and effectively and was filmed in Sydney, Australia. The second part was shot in beautiful Santo Island, Vanuatu just before lockdown in March 2020 (can be purchased on Udemy separately).

Join now and you will be taking a step toward staying active, healthy and happy as you age!

You can ask Dr Fleur any questions that you may have along the way through the Udemy platform or by accessing the course Facebook group.

Who this course is for:

People who want to gain super strength and tone the body in the comfort of your home.
Scroll down for instructor bio and reviews.
Enrol now and we look forward to helping you achieve a stronger body!

Resistance Band Super Strength Series- Sydney

What you'll learn

Explore related topics

Course content

Introduction4 lectures • 12min

YOUR PROGRAM14 lectures • 2hr 6min

What's next.....1 lecture • 1min

Requirements

Description

Who this course is for: