{"id":4403,"date":"2023-04-13T14:41:54","date_gmt":"2023-04-13T14:41:54","guid":{"rendered":"https:\/\/eufad.com\/?p=4403"},"modified":"2024-01-04T16:07:24","modified_gmt":"2024-01-04T16:07:24","slug":"walls-bands-and-benches-adaptable-workouts-for-chaos-limitation-and-variety","status":"publish","type":"post","link":"https:\/\/eufad.com\/?p=4403","title":{"rendered":"Walls, Bands, and Benches: Adaptable Workouts for Chaos, Limitation, and Variety"},"content":{"rendered":"

Routines are essential for sustainable success, but sometimes your plan blows up. When this happens you must remember that exercise is too important to concede defeat. Sure, missing one day\u2019s plan isn\u2019t the end of the world, but it sacrifices the opportunity to adapt.<\/p>\n

Routines are essential for sustainable success, but sometimes your plan blows up. When this happens you must remember that exercise is too important to concede defeat. Sure, missing one day\u2019s plan isn\u2019t the end of the world, but it sacrifices the opportunity to adapt.<\/p>\n

Paradoxically, it is often life\u2019s limitations that prompt the most creativity and novelty. What happens when you get stuck at work but have 45 minutes to kill before that late meeting? What about when you are stuck at home with sick kids, or on the road resigned to that rinky-dink motel gym.<\/p>\n

The one that has mirrors to make it appear bigger than a bathroom. Maybe your routine has simply grown stale and in desperate need of variety. Whether you are short on equipment, short on time, or simply wanting to break out of your abundance induced rut, I\u2019ve got you covered.<\/p>\n

Each day\u2019s exercises are grouped by the single piece of equipment that you\u2019ll need. Regardless of whether you only have a wall, a bench, or an exercise band, there is an effective, fun training plan for you. In exploring the utility of each of these tools you\u2019ll find greater mastery of training fundamentals and open yourself up to new exercises.<\/p>\n

Wall Day<\/h2>\n

Pick an exercise from each category. Assign reps and circuit these movements:<\/p>\n\n\n\n\n\n\n\n\n
Squat\/Knee Dominant<\/th>\nHinge\/Hip Dominant<\/th>\nPull<\/th>\nPush<\/th>\nCore<\/th>\nDynamic<\/th>\n<\/tr>\n<\/thead>\n
Wall Sits \u2013 x20-60 seconds<\/td>\nHip Extension \u2013 x10-20 reps<\/td>\nWall Isometric Row \u2013 x10-30 seconds<\/td>\nWall Push-Ups \u2013 x5-20 reps<\/td>\nRotational Side Plank \u2013 x5-20 reps\/side<\/td>\nWall Mountain Climbers \u2013 x10-40 reps<\/td>\n<\/tr>\n
1-Leg Wall Sits \u2013 X10-30 seconds\/leg<\/td>\n1-Leg Hip Extension \u2013 x5-12 reps\/side<\/td>\n<\/td>\nHeadstand Progression \u2013 to technical failure<\/td>\n<\/td>\nPlank Jacks \u2013 x10-40 reps<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\nHandstand Progression \u2013 to technical failure<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\nWall Walks \u2013 x5-10 reps (can add push-up to each rep)<\/td>\n<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Bench Day<\/h2>\n

Pick an exercise from each category. Assign reps and circuit these movements:<\/p>\n\n\n\n\n\n\n\n
Squat\/Knee Dominant<\/th>\nHinge\/Hip Dominant<\/th>\nPull<\/th>\nPush<\/th>\nCore<\/th>\nDynamic<\/th>\n<\/tr>\n<\/thead>\n
Squat to Bench \u2013 x5-20 reps<\/td>\nLying Superman \u2013 x8-15 reps<\/td>\nY-W-Handcuff \u2013 x10-30 reps<\/td>\nHands Elevated Push-Ups \u2013 x5-20 reps<\/td>\nDragons Flag \u2013 x5-15 reps<\/td>\nBench Squat Jump \u2013 x5-20 reps<\/td>\n<\/tr>\n
1-Leg Bulgarian Split Squats \u2013 x5-20 reps\/leg<\/td>\n2 Fee Glute Bridge \u2013 x10-30 reps<\/td>\nLying Y Raises \u2013 x10-30 reps<\/td>\nFeet & Hands Elevated Push-Ups \u2013 x5-20 reps<\/td>\nReverse Crunch \u2013 x5-15 reps<\/td>\nLateral Bench Hops \u2013 x5-15 reps\/side<\/td>\n<\/tr>\n
<\/td>\n1-Leg Glute Bridge \u2013 x5-15 reps\/side<\/td>\nUnderhand Bench Rows \u2013 x8-12 reps<\/td>\nHandstand Progression \u2013 to technical failure<\/td>\n<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Band Day Day<\/h2>\n

Pick an exercise from each category. Assign reps and circuit these movements:<\/p>\n\n\n\n\n\n\n\n\n
Squat\/Knee Dominant<\/th>\nHinge\/Hip Dominant<\/th>\nPull<\/th>\nPush<\/th>\nCore<\/th>\nDynamic<\/th>\n<\/tr>\n<\/thead>\n
Band-Resisted Squats \u2013 x5-20 reps<\/td>\nX-Band Walks \u2013 x5-12 reps\/side<\/td>\nLow High Row \u2013 x10-20 reps<\/td>\nBand Assisted Push-Ups \u2013 x5-20 reps<\/td>\nPlank Row \u2013 x5-20 reps\/side<\/td>\nSumo Squat High-Pull \u2013 x5-20 reps<\/td>\n<\/tr>\n
<\/td>\nDonkey Kick Back \u2013 x5-12 reps\/side<\/td>\nIso-Split Squat 1- or 2- Arm Row \u2013 x5-12 reps\/side<\/td>\nBand Resisted Push-Ups \u2013 x5-20 reps<\/td>\nPalloff Press \u2013 x5-12 reps\/side<\/td>\nRotational Pull-Push \u2013 x5-15 reps\/side<\/td>\n<\/tr>\n
<\/td>\nBand Pull Through \u2013 x8-12 reps<\/td>\nStraight Arm Pulldown \u2013 x8-15 reps<\/td>\n1-Arm Vertical Press \u2013 x5-20 reps<\/td>\n<\/td>\nJumping Jack Press<\/td>\n<\/tr>\n
<\/td>\n<\/td>\nBand Pull Apart \u2013 x8-20 reps<\/td>\nBand Front Raises \u2013 x5-12 reps<\/td>\n<\/td>\nJumping Jack Curls<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Program for Yourself<\/h2>\n

Feel free to ignore rep prescriptions and set work to rest ratios for a circuit. For example, 30 seconds of work and 30 seconds rest before the next exercise. Complete as many rounds as possible in the time available.<\/p>\n

You could also focus on stability and replace repetitions with isometric holds. For example, rather than doing multiple reps of Bulgarian Split Squats, simply pause at the bottom of a rep and hold for 15 seconds before the driving up (concentric phase).<\/p>\n

This is a metabolically challenging style that requires total body tension and does wonders for movement quality. As with any exercise selection, you can adapt the style of your training to your goals and preferences. The sky is the limit.<\/p>\n

If you liked these workouts then you might want to try my at-home workouts, The Will and The Way, or my at-gym program Push, Pull and Thrive. They\u2019re just 4 weeks long, and I\u2019ll be adding new programs over the coming months so you can build up a library of different options. It\u2019s good to have options and to learn to make the right choices for yourself and my workouts are designed to help you do that.<\/p>\n

Check out this list of simple workouts and fun exercises to do when stuck at home.<\/p>\n