C.A.R.D. Resistance Band Workout
Slow Eccentric Focus
Push Exercises ♠ Spades
1.
2.
3.
4.
Weighted Push Up / Other Variations
Pike Push Up / Vertical Push Up
(Seated) Shoulder Press
(Seated) Lateral Raise / 1 Arm Lateral Raise
Pull Exercises ♣ Clubs
1.
2.
3.
4.
Pull Up /
Standing Cable Row /
Rear Delt Fly /
Face Pull / Wide Pull /
Legs Exercises ♥ Hearts
1.
2.
3.
4.
Bulgarian Split Squat /
Squat /
Ham Curl /
Pistol Squat /
Isolation Exercises ♦ Diamonds
1.
2.
3.
4.
Bicep Curl / Sideways / 1 Arm Curl
Tricep Push Down / Tricep Pull Down
AB scissors / Other Variations
Calf raise /
How to:
Draw a number of cards (like 20). Each represented card equals 1 exercise,
following down the list. Example: 4 separate Spades = exercises 1 till 4. Add 10 to
the card number (4 of Spades = 14). This is your rep count. Face cards have a value
of 10 which makes them 20 reps in total. An Ace equals a short 2 minute break.
Focus on slow, eccentric movements. Increase the time taken per rep to increase
the time under tention. If the number of reps is too easy, try making it harder, for
example: fill a bag with books/water bottles and put it on. If it’s still too easy, take
more time or add more reps to your card (so instead of plus 10, make it plus 15).