MVP–Most Versatile Power Tool!
IDEA World session 736
Aileen Sheron
This workshop showcases the tremendous versatility of resistance tubing by
integrating strength, cardio and flexibility exercises. Combinations will isolate
specific muscle groups and combine others to allow for a limitless variety of both
functional and traditional training. Learn how to optimize anchoring, placement and
line of pull to provide different approaches to the targeted muscles. Throw in some
speed, rhythm and movement variations to feel the cardio component. Then use the
tube to stretch muscles, increase proper joint mobility and focus on flexibility.
The basics
1. Tube warning, anchoring, and safety tips
2. Setting up the exercise anchor, explanations of movement, positioning, and
cueing
3. Identifying and correcting poor form
4. Inadequate amount of resistance, or overloading one area
5. Lack of alternatives because of injury or fatigue
6. BPM - Attention to speed, momentum, or working on or off the beat
7. Working with perceived feel and using it to gauge time under tension
8. Giving alternative exercises to people who have injuries
Beyond the basics
1. Smooth transitions and reducing down time
2. Heavy to light/light to heavy
3. Simple combinations of upper and lower body parts
4. Multiple hand positions
5. Use one handle or both in one hand to change the resistance
6. Adding partner drills, using ballet bar or anchors
7. Varying rhythms, using holds and speed changes
8. Use of both traditional and functional exercises
9. Incorporating balance, isometric work, and cardio drills
10.Choosing fun music can make all the difference.
11.Outdoor fun
12. Anchoring versatility
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Targeted Tubing Exercises
Biceps Curl
1. Bilateral or unilateral curl. With the tube under one foot, working slightly to the
anterior. You can also use both feet on the tube, hammer or anterior, and
varying speed.
2. One foot on the tube, the other in a front lunge position (with tube on both
sides of the body, step through). Increase intensity with longer lower
positioning.
3. Supine and anchoring tube between feet. Reverse grip.
4. Side laying with tube around one foot, unilateral curl.
5. Kneeling with one leg to the side, and tube anchored around one foot. Use one
handle or two.
6. Anchor on hip and pull away.
Triceps
1. Kickbacks with shoulder anchor (with fist hold at shoulder joint), or.
2. Kickback, anchored at the waist. Add dynamic push. Read delt.
3. Overhead extensions, holding at opposite shoulder or chest.
4. Overhead press, anchored with one arm behind the back, and the other
overhead.
5. Kickback in a seated L position, tubing anchored around one or both feet.
6. Supine, with anchor around one foot or looped, then push down, keeping
elbows on the ground.
7. Kickback, anchored around one foot or both in a flexed forward seated L
position.
8. Balance kickback, anchored around one foot that is elevated in a balance hold.
Row
1. Anchored around one foot, on the floor, front leg lift to balance, pulling from
the elevated leg, in a T position, also with leg lifted behind the body with
anchor on the balance foot.
2. Kneeling, anchored around one foot, bilateral or unilateral with variation in leg
positions.
3. Supine on the floor with legs up in an L position
4. Seated in a V position, using one or both legs.
5. Anchored by a partner, bilateral row with varying hand positions and speeds.
Elbows can be in close to the body or opened away from the body.
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Shoulders
1. Latt pull down, anchoring the tube with one arm overhead.
2. Double pull down to the chest and pulling back for rear deltoid. Push out for
additional work and diversity of movement.
3. Sword pull, with tube anchored on the floor or at the opposing hip. This can
also be done with multiple anchors.
4. Overhead unilateral press, adding a side bend, in a side plank position, with
tube around one foot.
5. Overhead press, supine with feet off the floor and knees tucked and tube
anchored around one foot.
6. Overhead press, kneeling with tubing under one foot, bilateral or unilateral.
7. Overhead press, seated with tube under rear end - bilateral or unilateral.
8. Cross body punches, reaches, rotations, anchoring in a variety of different
holds and making sure that slack in the tube does not occur. Great for warm
ups, cardio drills, and muscle release
Pectoralis
1. Side lunge, with the tube anchored around one foot. Pull across the body,
keeping the shoulders facing forward. Unilateral pull, adjusting the resistance as
needed. This can be done in a kneeling position, or side seated.
2. On the floor, with one leg extended to the side
3. Anchoring the tube under the seat, bilateral press
4. Partner anchoring behind or from the side for the pull.
Legs
1. Standing abduction, bilateral legs with the tubing under both feet, standing with
variations in speed, direction, and position, seated, V position, supine, and side
laying on one side with top leg pushing up. Add internal and external rotation at
the hip with a very wide set leg.
2. Adductor work, side laying with tube looped around the bottom leg on one foot
and anchored to the ground by the other. Lift and lower the bottom leg.
3. Leg abduction, side laying with handle or loop attachment. Anchored with
opposite foot on the floor. Unilateral.
4. Over the rainbows. Tubing is looped around one foot. Hold tube with the same
arm to leg to create the moving anchor, use opposing movements to work hip
rotation and core strength.
5. Quad extension, side laying , anchored at the rear end, and looped around one
foot, with same arm to leg, holding the tube at the rear end.
6. Quads, with loop around foot and the anchor secured with opposing foot on the
floor. Knees bent and supine, extend leg to full extension. Ad hip flexor.
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7. Hamstrings and rear end. Set up on the back. Anchoring the tube on the floor
and wrapping around the bottom of the foot, pressing hips up with one leg
extended, unilateral pushes with rhythm changes.
8. Glute lift with tubing anchored on both sides with hands pushing on the ground.
The back stays on the ground, lift the hips against the resistance.
9. Unilateral hamstrings and rear end. Anchor the tube under one knee while in an
all fours position with loop or handle on opposite foot . Do leg extensions, bent
knee and straight leg, rhythm changes, high plank, and different angles.
10.Hip rotation with loop anchor on one foot. Anchor tube at the chest, laying
with the back on the floor. Leg roll will make a 360 degree rotation. Reverse
directions.
11.Squats with additional resistance. Tubing anchored at the chest with locked
arms, or held in any other position, and tube under the feet shoulder distance
apart. Negative work and rhythm changes.
Abdominals and core
1. Abdominal roll downs with tubing anchored around one foot with the second
crossed over the tube to secure it. Obliques, rhythm changes, and teeter totters.
2. Back and core work, supine, using over the rainbows, with arms out in a cross
position, holding tube across the feet, with legs together up in the air at a 90
degree angle. Legs go from side to side using the core to lift the legs and
control weight.
3. Standing with tubing under both feet in a big V position, holding the tube low
on the leg, side bends with increased resistance from the tube. Forward and
backward variations to help strengthen the core.
4. All fours core work, with the tubing anchored under the knee. One handle
around the foot and the other handle in the opposite hand. Raise and lower the
arm and leg together. Elevated to foot and add arm and leg for intensity.
5. Partner anchored contractions. One person standing, or balance position with
isometric biceps hold, second person kneeling doing contractions to the ground.
360 rotations.
Anchored exercises
These can be done with a partner, with a ballet bar, or any other anchor. Chest press or
fly, biceps, triceps, rear deltoid, row, sword pull, core, rotators, etc.
Targeted Tubing Combinations
Upper body - Set up with tubing under one foot and both hands holding the handles.
1. Pectoralis - in a side lunge, with cross lateral work, with the arm moving across
the body in a low, medium and high arm position. Adjust the tubing until you
have the right tension to complete the movement.
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2. Sword pull - using the opposite arm to anchor, and starting at the belly button,
pull the handle up and back beyond the shoulder. Change rhythm and angle to
increase strength through range of motion. Slide tubing under the foot so that
there is more slack on one side until there is the appropriate tension to complete
the range of motion.
3. Double arm row - wrap the tube around the handles to create the desired
tension. Pull from the knees to the waist and add rhythm and body position
variations. Balance can be used to increase challenge.
4. Shoulders - front and rear push either together or one at a time. Variations
include anterior to exterior push out, L side to side, breast stroke, upright row,
V front press palms down or palms up. Lunges, squats, sumos, dynamic leg
work can all increase intensity and cardio component.
5. Biceps curls - in balance position and step through lunge position. Hand
variations can be either palm open , hammer curl, or palms down.
6. Triceps - bilateral kickbacks, unilateral kickback with one anchor on the
shoulder. Kneeling with one foot out in front of the body, or supine with legs
extended up perpendicular to the body.
Core combination
1. Over the rainbows with arm extensions and core challenge, lateral balance, and
standing opposing abdominal work
2. Side bend, start with legs positioned very wide, holding the handles on the
outside of each leg.
3. Double arm, cross the body core rotations, anchoring the tube under one foot,
stepping out to a side lunge and puling the arms across the trunk to the opposite
side. Use one or both tubes in hand.
4. Plank, with the tubing around one foot and in a high plank position, lift and
lower the leg with the tubing. Variation of movement will make it more
difficult.
5. Abduction in a seated V position. Add side laying and balance positions.
Change grip from double to single handed.
6. Abdominal roll downs with variations. Core cross work- supine with the legs
perpendicular to the body in an L position, with tube around one foot, and held
tight between the feet. Each handle in a hand and anchored to the ground. Legs
touch the ground and then go over the body to the other side. Vary position
according to strength, like circles, Us, Vs, and jackknives.
7. Overhead press in a tuck position and leg extensions to increase intensity and
core work. Unilateral and bilateral extensions.
8. Glute lift - with tubing anchored to the ground, one leg variation with loop or
handle on foot, try different positions, and isometric hold.
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9. Bridge - anchoring the tube on the ground on one side by the hips, the other arm
will lift up to extension, pushing hips up without over arching back. Knees
work in an open 90 degrees position at all times.
10.Chest press and abdominals - tubing anchored under the rear end, add teeter
totters.
11.Seated overhead press unilateral in a cross leg position for core - tubing
anchored under rear end and opposite arm on floor. Add Isometric hold.
Lower body - Set up with tube wrapped around one foot in a loop or with handle
around the shoe.
1. Adductor - side laying with bottom leg extended and the top leg anchoring the
tubing on the ground.
2. Quads - supine or up on the elbows, knee extension either with slight cross in
the legs or knees pressing together. Go to full extension. Finish with hip
flexors.
3. Hip rotation - anchoring the tube at the belly button, use with one foot anchor or
change to a loop around one foot and hands holding both handles.
4. Hamstring and rear end - with tubing anchored around the bottom knee,
variations of leg lifts, face down with tube under the body. Finish with a stretch
lying on the back.
5. Abductor - anchoring the tube with the bottom leg and elevating the top leg
slightly above hip level.
Prepared by: Aileen Sheron – [email protected]
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