WEEK 4

Mini Band Training

Program Schedule
 Speed Mechanics
MONDAY (Arm Mechanics and Acceleration Wall Mechanics)
Speed Mechanics • Perform Speed Mechanics Right After Warm-Up
& Upper Body • Follow the Exact Order (Sets & Reps) with 45 Seconds
Click For Rest Between Sets before moving to the Upper Body Lift!
Monday Program
Performance Benefits
Training your Speed Mechanics using Mini Bands can greatly
improve your running form and technique, which will enhance
your explosiveness and overall athleticism!

Upper Body Training

• Complete in Block Order (Super Sets or Tri-Sets)
with 15-30 Seconds rest between Exercises
• Follow the Exact (Sets & Reps) with 1.5 Minutes Rest Between Sets!
Complete All Sets in that Block before moving on to the Next Block!

Performance Benefits
Using Mini Bands is a great form of resistance training to develop
the Upper Body because it preserves muscle tone and joint integrity along
with strengthening the deep intrinsic muscles to help support, stabilize and
activate the body to reduce sports related injuries!

Core Development Training

TUESDAY • Complete in Block Order (A1 to A4)
Core Development with 15-30 Seconds rest between Exercises
Click For • Follow the Exact (Sets & Reps) with 2 Minutes Rest Between Sets!
Tuesday Program
Performance Benefits
Adding Mini Bands to your core training exercises challenges your muscles
by creating resistance in multiple directions forcing those deep core muscles
to engage and stabilize increasing functional strength needed in sports
increasing Speed, Power and Explosiveness while reducing injuries!

MINI-BAND SERIES THE COMPLETE ATHLETE

 Plyometric Training
WEDNESDAY • Perform Plyometric Jumps Right After Warm-Up
Plyometric & • Follow the Exact Order (Sets & Reps) with 1 Minute Rest
Lower Body Between Sets before moving to the Lower Body Lift!
Click For
Wednesday Program Performance Benefits
Using Mini Bands during Plyometric Jumps can greatly improve your Explosive
Power because wearing it during your jumps trains the athlete to create
tension against the bands developing stronger glutes and hamstrings so
the knees don’t collapses into valgus, which can cause serious injuries! The
Mini Bands act as a cue to externally rotate taking pressure of the knees and
stabilizing the hips, which can then allow you to generate more power and
reduce injuries in sports!

Lower Body Training

• Complete in Block Order (Super Sets or Tri-Sets)
with 15-30 Seconds rest between Exercises
• Follow the Exact (Sets & Reps) with 1.5 Minutes Rest Between Sets!
Complete All Sets in that Block before moving on to the Next Block!

Performance Benefits
Using Mini Bands is a great form of resistance training to develop the
Lower Body because it preserves muscle tone and joint integrity along with
strengthening the deep intrinsic muscles to help support, stabilize and
activate the body to reduce sports related injuries!

Core Development Training

THURSDAY • Complete in Block Order (A1 to A4)
Core Development with 15-30 Seconds rest between Exercises
Click For • Follow the Exact (Sets & Reps) with 2 Minutes Rest Between Sets!
Thursday Program
Performance Benefits
Adding Mini Bands to your core training exercises challenges your muscles
by creating resistance in multiple directions forcing those deep core muscles
to engage and stabilize increasing functional strength needed in sports
increasing Speed, Power and Explosiveness while reducing injuries!

MINI-BAND SERIES THE COMPLETE ATHLETE

 Rapid Response Training
FRIDAY • Perform Rapid Response Drills Right After Warm-Up
Rapid Response • Follow the Exact Order (Sets & Reps) with 1 Minute Rest Between Sets
& Full Body before moving to the Full Body Lift!
Click For
Friday Program Performance Benefits
The body consists of both Slow Twitch and Fast Twitch Muscle Fibers! Using
Mini Bands and doing Rapid Response Drills helps develop and Increase Fast
Twitch Muscle Fibers! Majority of sports are Type 2 Fibers (Fast twitch) so you
need to be Quick and Explosive to keep up! The Quicker you can recruit your
(Type 2 Fibers) the Faster you will Run, The Higher you will Jump making you a
very explosive and powerful athlete!

Full Body Training

• Complete in Block Order (Super Sets or Tri-Sets)
with 15-30 Seconds rest between Exercises
• Follow the Exact (Sets & Reps) with 1.5 Minutes Rest Between Sets!
Complete All Sets in that Block before moving on to the Next Block!

Performance Benefits
Using Mini Bands is a great form of resistance training to develop the
Whole Body because it preserves muscle tone and joint integrity along
with strengthening the deep intrinsic muscles to help support, stabilize and
activate the body to reduce sports related injuries!

Performance Benefits
SATURDAY Exercising places a tremendous amount of strain on the body! When you
& SUNDAY exercise, you tear muscle fibers, which the body must repair in order to make
REST - Full Recovery you stronger! In order to do this, your body must have time to recover! The
body does not grow stronger or build endurance while your exercising! It’s the
period after your workout when your body makes all of these changes! If you
want to see any performance benefits, its “VITAL” to give your body time to
Repair itself or your performance will not improve! In Fact, your performance
will likely suffer and plateau, leading to injuries!

MINI-BAND SERIES THE COMPLETE ATHLETE

WEEK 4
Mini Band
Training Program
MONDAY
Speed Mechanics/
Upper Body < Back to Schedule

Speed Speed
Exercise Mechanic
Category Drills Sets Reps Coaching Points Performance Benefits

Arm Mini Band 3 12 • Keep Chest Up • Improves Sprinting

Mechanics 90 Degree Per • “Pocket to Eye Socket” Form & Technique
Arm Switches Side • Arms are 90 Degrees • Improves Linear Speed
• Drive Elbows Back • Contributes to Greater
• Relax Shoulders & Face Explosiveness
• Keep Toes in Dorsiflexion • Improves Shoulder
Range of Motion

Arm Mini Band 3 8 • Keep Chest Up • Improves Sprinting

Mechanics Standing Per • “Pocket to Eye Socket” Form & Technique
(Standing 1-2-3 Switch Side • Arms are at 90 Degrees • Enhances Arm Speed
Split Stance) • Drive Elbows Back • Contributes to Greater
• Relax Shoulders & Face Explosiveness
• Keep Toes in Dorsiflexion • Improves Shoulder
Range of Motion

Arm Mini Band 3 30 • Keep Chest Up • Increases Upper

Mechanics Hip Flexion w Sec. • Keep Shoulders Square Body Conditioning
(Standing Arm Pump • “Pocket to Eye Socket” • Increases Speed
Split Stance) • Arms are at 90 Degrees and Power
• Drive Elbows Back • Contributes to
• Relax Shoulders & Face Greater Explosiveness
• Keep Toes in Dorsiflexion

MINI-BAND SERIES THE COMPLETE ATHLETE

Linear Mini Band 2 6 • Make Sure Palms • Improves Posture
Acceleration Wall “Pistons” Per are in-line with Shoulders & Core Stability
Wall Mechanics Side • Core Tight + Flat Back • Improves Posture
• Keep on Balls of the Feet Awareness
• Drive Foot Down into the • Strengthens Glutes
ground with Force and Hip Flexors
• Improves Acceleration
and First Step
Explosiveness

Linear Mini Band 2 5 • Make Sure Palms • Improves Posture

Acceleration Wall “Quick Per are in-line with Shoulders & Core Stability
Wall Mechanics Switch” Side • Core Tight + Flat Back • Improves Posture
• Keep on Balls of the Feet Awareness
• Drive Knee to 90 Degrees • Strengthens Glutes
and Hip Flexors
• Improves Acceleration
and First Step
Explosiveness

Linear Mini Band Wall 2 5 • Make Sure Palms • Improves Posture

Acceleration “1-2-3 Switch” Per are in-line with Shoulders & Core Stability
Wall Mechanics Side • Core Tight + Flat Back • Improves Posture
• Keep on Balls of the Feet Awareness
• Drive Knee to 90 Degrees • Strengthens Glutes
and Hip Flexors
• Improves Acceleration
and First Step
Explosiveness

MINI-BAND SERIES THE COMPLETE ATHLETE

Linear Mini Band 2 20 • Make Sure Palms • Improves Posture
Acceleration Wall Sec. are in-line with Shoulders & Core Stability
Wall “10 Second • Core Tight + Flat Back • Improves Posture
Mechanics Run to 10 • Keep on Balls of the Feet Awareness
Standing Run” • Drive Knee to 90 Degrees • Strengthens Glutes
and Hip Flexors
• Improves Acceleration
and First Step
Explosiveness

Exercise Upper
Block Body
Order Exercises Sets Reps Coaching Points Performance Benefits

BLOCK 1

A1 Mini Band 3 8 • Keep Tension on Bands • Improves Shoulder

Wall Over • Keep Core Engaged, Range of Motion
Head Reach Ribcage Down • Reduces Stress off the
• Keep Hands & Elbows Joint making it less
against wall susceptible to joint
inflammations like
tendinitis and bursitis

A2 Mini Band 3 10 • Keep Elbow in place and • Strengthens Rotator Cuff

Shoulder External Per Rotate at the Shoulder • Improves Shoulder health
Rotation Side • Keep the Wrist neutral and posture

MINI-BAND SERIES THE COMPLETE ATHLETE

BLOCK 2

B1 Mini Band 3 10 • Keep Tension on band • Develops tremendous

Plyometric • Keep Core Engaged, Ribcage upper body strength
“Clapping” Down, Hips Tucked Under • Helps integrate the
Push-Ups) • Hands Aligned with core and upper body
Shoulders • Develops different
muscle groups in the
chest, never creating
a weakness!

B2 Mini Band 3 10 • Make sure Feet are shoulder • Improves Posture

Bent Over Row width apart and you hip and Spine Stability
hinge to get into position • Develops Strong
• Pull band to belly button Lower Back and Core

B3 Mini Band 3 10 • Keep Chest Up and • Improves Pulling Motion

Quarter Squat don’t round your back • Improves Throwing
Bicep Curl • Fully Extend your Arms Motion

BLOCK 3

C1 Mini Band 3 12 • Start in Athletic Position, • Increases Shoulder

Single Arm Press Per Hips Back, Chest Up Strength
(Different Side • Fully Lock Out Arm • Improves Stability
Directions) & Control

C2 Mini Band 3 12 • Keep Chest Up and • Improves upper

Split Stance Per don’t round your back back strength
Single Arm Row Side • Row Band to Rib • The split stance
Cage-Belly Button helps develop a
strong athletic stance

MINI-BAND SERIES THE COMPLETE ATHLETE

C-3 Mini Band 3 15-20 • Fully Lock Out Arm • Helps stabilize the
Triceps Per • Keep Wrist Neutral shoulder joint at the
Extension Side top of the humerus

TUESDAY
Core < Back to Schedule

Core
Exercise
Order Core Day 1 Sets Reps Coaching Points Performance Benefits

CIRCUIT

A1 Mini Band 4 10x • Lead with chest • Strengthen Deep Core

Core Sprinter Per • Opposite arm-Opposite leg • Improves Core Stability &
Sit-Ups Side • Fast off the Ground takes stress off the back
• Stabilizes Hips and Torso
• Strengthens Hip Flexors
• Allows the body to
generate greater amounts
of power production

A2 Mini Band 4 10x • Keep body in a straight line • Teaches the body how
Plank Side Per • Don’t drop hips to brace under load
Abduction Side • Lower body with control • Improves Core Stability &
takes stress off the back
• Stabilizes Hips and Torso
• Develops the Deep core
Transverse Abdominals

MINI-BAND SERIES THE COMPLETE ATHLETE

A3 Mini Band 4 10x • Don’t allow the hips • Teaches the body how
Plank Reach Per to drop or rotate to brace under load
Side • Ensure that the lower • Improves Core Stability &
back doesn’t arch takes stress off the back
• Squeeze the Glutes • Stabilizes hips and torso
• Develops the Deep core
Transverse Abdominals

A4 Mini Band 4 10x • Lead with Chest • Strengthen Deep Core

Bicycle Crunch Per • Rotate Opposite Elbow • Improves Core Stability &
Side to Knee takes stress off the back
• Stabilizes Hips and Torso

WEDNESDAY
Plyometric/Lower Body
Plyometric Drills < Back to Schedule

Plyometric
Exercise Plyometric
Category Drills Sets Reps Coaching Points Performance Benefits

Landing Mini Band 2 10x • Keep Chest Up • Improves deceleration

Mechanics “Reaction- • Don’t let Knees • Improves landing
Verbal Cue” Cave in (valgus) & proper posture
Quick Hop to • Keep Tension • Allows for greater reaction
Snap Down against the bands
Jump • Align feet under hips
• Start long & tall
on balls of feet
• Snap arms down quick

MINI-BAND SERIES THE COMPLETE ATHLETE

Horizontal Mini Bands 2 10x • Keep Chest Up • Increases Ground
Jumps Single Leg • Don’t let Knees Force Production
Jumps Cave in (valgus) • Increases Ground
(Forward- • Keep Tension Reaction
Backwards- against the bands • Improves Deceleration
Medial & • Align feet under hips • Increases Vertical Power
Lateral) • Start long & tall
on balls of feet
• Snap arms down quick

Horizontal Mini Band 2 6-8x • Keep Chest Up • Improves Deceleration

Jumps Tuck Jump • Don’t let Knees • Improves landing
Cave in (valgus) & proper posture
• Keep Tension • Increases Horizontal
against the bands Power
• Align feet under hips • Increases Acceleration
• Land with hips
above knees

Quick Mini Band 3 5 • Keep Chest Up • Improves Posture

Ground Alternating Per & Good Posture & Core Stability
Reaction Split Lunge Side • Maintain proper Mechanics • Improves Spatial
Time Jump • Quick ground contact Awareness
• Strengthens Glutes
and Hip Flexors
• Improve Acceleration
and First Step of the line
• Improves Ground
Contact Time

MINI-BAND SERIES THE COMPLETE ATHLETE

Exercise Lower
Block Body
Order Exercises Sets Reps Coaching Points Performance Benefits

BLOCK 1

A1 Mini Band 3 10 • Keep Tension on Bands • Glutes Engage

Lateral Walks Yards • Don’t let Knees • Stabilizes Hips
on Feet & Knees Cave in (valgus) and Knees
• Keep Feet Pointed Straight
• Keep Feet Hip Distance

A2 Mini Band 3 20 • Maintain Tension • Develop Lower Body

Squats Against Bands Strength and Power
• Don’t let Knees • Increase Power
Cave in (valgus) Production = Jump
• Keep Core Engaged Higher

A3 Mini Band 3 12 • Sit Tall & Don’t • Improves Posture

Seated Row Round Back and Spine Stability
• Retract Shoulders • Develops Strong Lower
then Row Back and Core

BLOCK 2

B1 Mini Band 3 10 • Keep Knee Inline with Toe • Improves Mobility

Bulgarian Per • Don’t let Knee Pass Toes & Stability
Split Squat Side • Drive through your Heel • Improves Acceleration
& Deceleration

MINI-BAND SERIES THE COMPLETE ATHLETE

B2 Mini Band 3 10 • Maintain Tension • Improves Lower
Single Leg Per Against Bands Body Imbalances
Glute Bridge Side • Don’t allow the hips to • Core & Lower Back
and Knee Drive drop or rotate as you Strength
bridge the hip up
• Ensure that the lower back
doesn’t arch as you extent
the hip, Squeeze the Glute

B3 Mini Band 3 12 • Retract Shoulders • Improves Posture and

Seated then Pull Spine Stability
Face Pull • Keep Elbows, Wrists • Develops Strong Lower
Inline with your shoulders Band and Core

BLOCK 3

C1 Mini Band 3 10 • Push Hips Back • Improves Change

Side Lunge with Per • Keep both feet flat on the of Direction
Knee Drive Side ground- don’t roll foot over • Increase Adductor Length
• Keep chest up, don’t for Greater Flexibility
round back

C2 Mini Band 3 10 • Engage with Glute First • Helps stabilize

Combo Glute Raise Per • Go through Full Range the Knee Joint
& Hamstring Curl Side of Motion • Strong Hamstrings work
to Stabilize your hips
and keep your supine
properly aligned
• Helps Absorb Shock in
movements that involve
high velocity or force

MINI-BAND SERIES THE COMPLETE ATHLETE

C-2 Mini Band 3 12 • Properly Adjust hands • Improves Hip
Core Hip Flexion Per • Don’t allow the hips to Flexor Strength
“Dead Bug” side drop or rotate as you • Stabilizes the
bridge the hip up core and hips
• Keep constant • Improves
control of band

THURSDAY
Core. 3 Sets
Each Exercise < Back to Schedule

Core
Exercise
Order Core Day 2 Sets Reps Coaching Points Performance Benefits

CIRCUIT

A1 Mini Band 4 10x • Lead with chest • Improves Core Stability &
Plank • Opposite arm-Opposite leg takes stress off the back
Walk Out • Fast Off the Ground • Improves & stabilizes
hips and torso
• Strengthens Deep core
Transverse Abdominals

A2 Mini Band 4 5 • Keep body in a straight line • Improves Coordination

Lateral Yards • Don’t drop hips • Improves Core Stability &
Plank Walks • Lower band with control takes stress off the back
• Improves & stabilizes
hips and torso
• Strengthens Deep core
Transverse Abdominals

MINI-BAND SERIES THE COMPLETE ATHLETE

A3 Mini Band Side 4 10x • Don’t allow the hips • Strengthens Hip Flexors
Plank Sprinter Per to drop or rotate • Improves Core Stability &
Knee Drive Side • Ensure that the lower takes stress off the back
back doesn’t arch • Improves & stabilizes
• Squeeze the glutes hips and torso
• Strengthens Deep core
Transverse Abdominals

A4 Mini Band 4 10x • Keep low body • Strengthens Hip Flexors

Flutter Kicks Per on the ground • Improves Core Stability &
Side • Keep control of bands takes stress off the back
• Lift legs only 6 inches • Improves & stabilizes
off ground hips and torso
• Strengthens Deep core
Transverse Abdominals

FRIDAY
Rapid Response/Full Body
Rapid Response: (Lateral) < Back to Schedule

Rapid
Response Rapid
Exercise Response
Category Drills Sets Reps Coaching Points Performance Benefits

Rapid Mini Band 2 3-5 • Start slow and • Enhances Coordination

Response Two Feet Yards pick up speed • Improves Quicker
Quick Feet Forward- • Slightly keep chest Ground Contact Time
Verbal Forward & over knees and toes • Promotes Fast
Cue-Partner Back-Back • Stay on balls of feet Twitch Muscles
Reaction • Faster Foot Speed

MINI-BAND SERIES THE COMPLETE ATHLETE

Rapid Mini Band 2 3-5 • Start slow and • Enhances Coordination
Response Single Foot Yards pick up speed • Improves Quicker
Quick Feet Jab Forward • Slightly keep chest Ground Contact Time
Verbal (Right & Left) over knees and toes • Promotes Fast
Cue-Partner • Stay on balls of feet Twitch Muscles
Reaction • Faster Foot Speed

Rapid Mini Band 2 3-5 • Start slow and • Enhances Coordination

Response Single Foot Yards pick up speed • Improves Quicker
Quick Feet Jab Side • Slightly keep chest Ground Contact Time
Verbal (Right & Left) over knees and toes • Promotes Fast
Cue-Partner • Stay on balls of feet Twitch Muscles
Reaction l • Faster Foot Speed

Rapid Mini Band 2 3-5 • Keep Chest Up • Enhances Leg Speed

Response Staggered Yards • “Pocket to Eye Socket” & Hip Strength
Quick Feet Stance • Arms are 90 Degrees • Improves Quicker
Verbal Cue- Quick • Drive Elbow back Ground Contact
Partner Switch • Relax Shoulders & Face • Enhances Arm Speed
Reaction • Keep on balls of the feet • Improves Shoulder
Range of Motion

Rapid Mini Band 2 3-5 • Start Slow and • Enhances Coordination

Response Two Feet Hop Yards pick up speed • Improves Quicker
Quick Feet Side to Side • Slightly keep chest Ground Contact Time
Verbal over knees and toes • Promotes Fast Twitch
Cue-Partner • Stay on balls of feet Muscles Fibres
Reaction • Keep Feet Together • Faster Foot Speed

MINI-BAND SERIES THE COMPLETE ATHLETE

Rapid Mini Band 2 3-5 • Start Slow and • Improves Balance +
Response Wall Single Yards pick up speed Stability
Quick Feet Foot Hop • Slightly keep chest • Enhances Coordination
Verbal Side to Side over knees and toes • Improves Quicker
Cue-Partner • Stay on balls of feet Ground Contact Time
Reaction • Keep Feet Together • Promotes Fast Twitch
Muscles Fibres
• Faster Foot Speed

Exercise Full
Block Body
Order Exercises Sets Reps Coaching Points Performance Benefits

BLOCK 1

A1 Mini Band 3 15 • Lift Top Leg Up • Stabilizes the

Internal & Per and Rotate at the Hip hips and low back
External Side • Maintain hip & core control • Improving your ability to
Rotation throughout the movement generate power to run
faster and jump higher

A2 Mini Band 3 10 • Make sure to keep the • Most Sports are

Bench Single Per foot flat on the ground played on a single leg
Leg Squat Side • Sit hips back slow and • Develops a tremendous
don’t “bang” butt hard amount balance, stability
on the bench and power
• Keep Chest Up

A3 Mini Band 3 3x • Keep tension on the bands • Shoulder stability

Wall Touches Full • Make sure to keep core tight, and control
Drill “Rib cage Down” • Improves Posture

MINI-BAND SERIES THE COMPLETE ATHLETE

BLOCK 2

B1 Mini Band 3 6-8 • Keep elbows at 45 degrees • Increases functional

Lateral Walk Per • Make sure to keep hips from strength
Push-Ups + Side rotating side to side • Increases shoulder
Plank Reach Out when moving stability and stabilization

B2 Mini Band 3 8-10 • Keep core engaged • Reduces hamstring

Glute Bridge • Don’t let hips rotate pulls, strains
Hamstring when walking out • Increases speed
Walk-Out Drive and jumping abilities

B3 Mini Band 3 10 • Keep Chest Up • Develops strong

Knee Tuck Per • Keep hands behind head side oblique’s
Crunch Side • Bring knee to elbow • Increases hip
as you rotate flexor strength

BLOCK 3

C1 Mini Band 3 10 • Keep Feet in dorsiflexion • Increases hip flexor

Hip Flexion Per • Don’t round the back, strength & resilience
& Extension Side Keep chest up • Core and hip stability
• Use opposite arm
up to plant leg

C2 Mini Band 3 10 • Keep body in a straight like • Increases hip, core

Side Plank Glute Per • Don’t let hips drop when and low back strength
Abduction Side top leg lifts • Develops lower by power

C-2 Mini Band 3 15 • Keep Chest Up • Improves Pulling Motion

Isolation Per and don’t round your back • Improves Throwing
Bicep Curl side • Fully Extend your Arms Motion

MINI-BAND SERIES THE COMPLETE ATHLETE