The Spartan Guide to Resistance Loops (Plus a Workout to Blast Your Core)

The Spartan Guide to Resistance Loops (Plus a Workout to Blast Your Core)
Presented by Spartan Training®

Training at home has never been more important — and it's never been easier! Sam Stauffer, Spartan's Director of Training, is taking you through our inventory and explaining how to use each at-home workout item efficiently and effectively. Today's piece of equipment: resistance loops. To browse our collection in the Spartan store, click here, and make sure to check out our full workout database.

The Resistance Loop Is Your 'Training Sidekick'

The resistance loop should be renamed the “Training Sidekick." Resistance loops can be used to add additional resistance to almost any exercise, or as an assistance tool to encourage proper muscle activation.

Related: 5 Resistance Band Exercises to Blast You Into Peak Shape

For instance, a problem area for most people when squatting is knees caving in. This is typically a result of weak glutes and weak abductors (among a handful of other things). By placing a resistance loop around your knees when you squat, it forces you to activate your glutes and abductors, gradually improving your squat form over time. This is just one of many reasons I call it the Training Sidekick.

Why Resistance Loops Are So Important

Making the jump from bodyweight training to barbell or dumbbell training can be somewhat of a shock. That said, you don’t have to jump right to the more traditional strength modalities. Band training — resistance loop training, specifically — is a great, safe, happy medium.

The Workout: The Resistance Loop Core Circuit

For this workout, we’re going to blast the core with five easy-to-master moves. Your goal is to complete all five exercises in a row for three rounds total. If you are just starting out, don’t worry! Scale the time per exercise back to 15 seconds and see how the first round feels. You can adjust accordingly for rounds two and three.

Related: Use a Band to Accommodate Resistance Training Exercises For Safer Sets & Greater Gains

Now, if you’re a pro, you can spice things up a few different ways. You can either do more than three rounds, or you can choose to up the time under tension to 60 seconds per exercise. If that’s not enough, do both and see how that feels!

Do 3 rounds total, with 60 seconds of rest between rounds.

Banded Plank Jacks - 30 seconds

Regression: Drop down to elbows

Banded Knee Drive - 30 seconds

Regression: Drop down to elbows

Banded Plank Row - 15 seconds, each side

Regression: Drop down to knees

Banded Push-Up - 30 seconds

Regression: Drop down to knees

Banded Plank Taps - 30 seconds

Regression: Drop down to knees

Rest - 60 seconds

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