Workout Guide
28-Day
SUPERHERO
Training Program
Get YOUR Body into
SUPERHERO Shape
With RBT
------------------------------------
Dave Schmitz PT
Resistance Band Training Expert
Introduction
Watch Video Introduction
Welcome to my SUPERHERO 28-Day Training Program designed to build a body that
not only looks better but also feels and performs like a SUPERHERO.
Please understand this…
In 28 days, you will not transform into Batman, Superman, Spiderman, or my favorite
superhero, Flash. Rather, you will begin to challenge your body with bands and
bodyweight in ways that most people are not willing to attempt or consider.
Are You Ready for this?
Only you can answer that. Flash was not built in a day, but he was blessed with some
amazing genetics that gave him a definite advantage over the average human being.
However, everyone has to start somewhere, and like with most of my band training
programs, there will be exercise progressions and regressions that will allow you to train
safely while adding in the next challenge that all SUPERHEROES are anxious to take
on.
Do I Need Any Special Equipment?
Unlike most training programs at the gym, that require tons of bulky equipment, The
Superhero 28 Day Program will require minimal resistance and can be performed
anywhere. Here is what you will need:
1. 3 Pairs of SUPERHERO Training Cables (aka RBT Quantum Bands) – For most
male or female Superheroes, red, black, and purple bands will provide you all the
training resistance needed
2. Your Body – This will function as your free weight resistance
3. A place to attach your bands – Band Utility Strap or The B.A.R. is available if needed
4. Your willingness and 28-day commitment “to do what it takes” to reach superhero
status
How do I Get Started?
I am here to help you along every step of the way. First, make sure you watch the
introductory video (above) that I have created for you to make sure you are ready,
willing, and able to begin the 28-Day SUPERHERO Training Challenge.
Here are a few Special Recommendations to be aware of as you train
towards superhero status:
1. To avoid damaging or possibly tearing your bands, do not repeatedly stretch a
single band greater than 1.5–2.0 yards. If you wish to be able to train larger
amplitude movements, we recommend linking additional bands together using a
link strap.
2. Make sure you attach bands to a round edge-free and corner-free surface. We
recommend some type of metal pipe attached securely to the wall or a round
pole. The B.A.R. is our recommendation. The B.A.R will protect your bands and
keep them from tethering due to uneven pressure created when training.
3. To modify strength levels, attaching a band to another band will create greater
variability in resistance and a smaller starting resistance.
4. Unlinking bands after workouts will eliminate bands being place under a twisted
tension for an extended period of time, which can decrease the training life of a
band. We recommend unlinking bands after every workout.
5. We recommend storing bands in a hanging position when possible. This will
increase the lifespan of the band and allow for frequent inspections of bands
prior to training.
6. Transport bands in large Rubbermaid-type bins or tote bags. If bands become
wet due to perspiration or being outside, make sure they are allowed to
thoroughly dry in hanging position. Bands stored in a wet condition will lead to
the bands discoloring and latex weakening.
7. Do not mix different size bands when linking bands together. Hooking a smaller
band onto a larger band places too much tension on the smaller band during
training and can lead to the smaller band being frequently overstretched.
8. Always mark running distances with tape, cones, or some type of visual marker.
This prevents overstretching of bands during running drills, which can damage
the bands.
9. Orange bands are thinner bands intended to be used for core stabilization and
instruction. Once clients understand how to train in bands, progress to the next
level of band to avoid orange bands being overstretched and torn due to
aggressive training.
10. When performing attachment-free exercises that require standing on the band and moving your base of support, make sure not to grind the band into the
weight-bearing surface by dragging your feet. This will ultimately cause the band
to be shredded and torn.
28-Day
SUPERHERO
Warm-Up
Workouts
Weekly Program
Warm-Up
A 12 to 15 minute Band Warm-Up is essential if you’re going to successfully
complete the 28-Day SUPERHERO training program.
I provide you a progressive band stretching and activation pre-workout routine I
recommend you follow unless you have your own individual warm-up workout you
have been following. Regardless what warm-up you follow, it must achieve these
goals:
1. Lengthen all muscles of the ankle, hip, and shoulder, which are the key mobility
regions of the body
2. Activate and create sub-maximal, short-duration work to the glutes, shoulder
blade stabilizers, and abs
3. Spend at least one third of your warm-up time moving on your feet – Superheroes rarely
lie down.
4. Move your body in all planes of motion, which means you have moved sideways,
backwards/forwards, and rotationally during the warm-up
5. Increase your heart rate and respiration to 80% max effort for at least 60 seconds
at the end of you warm-up time
6. Make your body sweats
8 to 12 Minute Band Flow Warm-up
Watch Video
Workout A—Upper Body
This first workout is designed to get your upper body shredded, strong and joint stable
so you can withstand anything or anyone that challenges you. Using multiple bases of
support and body postures we will challenge your upper body while making sure your
core is always engaged.
20
10
sec
sec
Work Time
Rest Time
Round
2
12
# of
Exercises/
Round
Total Sets/
Round
60
sec
Rest
Between
Rounds
Exercise Sequence
1a Side Pillar Chest Press Right
1
1b Side Pillar Chest Press Left
2a Band Get-Up Rows Right
2
2b Band Get-Up Rows Left
3a Attachment-Free Rambo Press Right
3
3b Attachment-Free Rambo Press Left
4a Halo
4
4b Speed Chest Press (Increase Rep Tempo)
5a Supine Curls
5
5b Step-Back Triceps Presses
5
Total
Rounds
Description
20 seconds of work followed by 10 seconds of rest seems to be the perfect way to
accelerate intensity and increase strength endurance. The Upper Body SUPERHERO
Workout follows a traditional Tabata approach of alternating between 2 exercises, but
instead of performing 8 total sets, the individual performs 12 total sets. This increase in
total sets allows workouts to:

Train a specific muscle group using 2 different band exercises

Be a total body regional workout sequence by hitting 1 region 2 different ways

Allow for individuals to incorporate more unilateral band training exercises

Be used to contrast band resistance with body weight resistance
At-a-Glance

Total time: 35 minutes

Band setups needed: Attached and Attachment FREE

Added equipment needed: Band Attachment Site

Key teaching cues: None
Watch Follow-along Workout A
Workout B—SUPERHERO Cardio Quickness Training
To truly reach Superhero status, speed is going to be important. Especially first step,
multi-direction quickness needed to elude villains and handle unexpected awkward
movements. Don’t worry; speed is relative to you skill set which means I will provide
you multiple progressions to make sure you stay safe while improving you “Cat Like”
agility and quickness while getting in a great cardio workout.
30
30
sec
sec
Work Time
Round
Rest Time
2
Exercises
Sets/Rd
120
sec
Rest
Between
Sets
Exercise Performed
1A
Overhead Lateral Core Hops
1B
Power Skips
2A
Broad Jumps
2B
Attached Stationary Skaters
3A
Lateral Bear Crawl Right
3B
Lateral Bear Crawl Left
4A-4B
10
Dynamic Stabilizer Burpee (repeat 10 total sets)
4
Total
Rounds
Description
30-30 is an effective interval sequence when first introducing speed or quickness
training due to the work - rest ratios being the same. The 30 seconds of rest will allow
for smooth transitions and optimal recovery and avoiding over fatiguing, which can
lead to loss of effort or movement quality. Individuals should alternate between two
exercises for 10 total sets before recovering for 120 seconds and completing a second
and third round using 2 different exercises.
At-a-Glance

Total Time: 43 minutes

Band Setups needed: Attached

Added Equipment Needed: Band Attachment Site

Key Teaching Cues: Monitor running return speed and distance closely
Watch Workout B Follow Along Video
Workout C—SUPERHERO Lower Body Strength
and Power
I make sure you train the lower body after the quickness workout so you are able to
optimize your quickness training. However, now we have to build a strong Superhero
foundation by creating great glutes, quads, hamstrings, and calves.
20
10
sec
sec
Work Time
Round
1
Rest Time
2
12
# of
Exercises/
Round
Total Sets/
Round
Exercise Sequence
1a Band Get-Ups Right
1b Band Get-Ups Left
2
2a Squat Jump Towards
2b Ground Zero Swings
3a Spiderman
3
3b Stationary High Knee Runs
4a Step-overs
4
5
4b Mountain Climber Jacks
5a Gorilla Runs
120
sec
Rest
Between
Rounds
5
Total
Rounds
At-a-Glance

Total Time: 38 minutes

Band Setups needed: Attached and Attachment FREE

Added Equipment Needed: Band Attachment Site

Key Teach Cues: All plyometric or jumping exercise can be regressed to step
lunge or step reach drills.
Watch Workout C Follow Along Video
Workout D—SUPERHERO Chaos Workout
A superhero body must be able to handle chaos, which means having the metabolic
strength endurance to deal with whatever life throws at you. This SUPERHERO Chaos
workout will be your final workout of the week, and it promises to do exactly that: Bring
Chaos.
45
15
sec
sec
Work Time
Rest Time
12
12
# of
Exercises/
Round
Total Sets/
Round
Set # Exercise Performed - Linked up setup
1
Assisted Plyo Pushups
2
Pillar Rows Right
3
Pillar Rows Left
4
Gorilla Runs
5
Dynamic Stabilizer Lateral Step-over
6
Dynamic Stabilizer Drop Squats
7
Attached Rambo Press Left
8
Attached Rambo Press Right
9
High Pull Jacks
10
Squat Jumps Away
11
Lateral Bear Crawl Right
12
Lateral Bear Crawl Left
120
sec
Rest
Between
Rounds
3
Total
Rounds
Description
The SUPERHERO Chaos workout can be an advanced band interval workout designed
to challenge the best of the best. However, it can also be used to simply increase
workout volume. This workout will require alternating through 12 different exercises
doing each for 45 seconds with a 15-second rest between exercises. We recommend a
2-minute recovery between rounds. If used as an advanced training station, each round
may incorporate a more advanced progression of the same exercise. When used to
increase work volume, we suggest using a progression that has been well mastered.
At-a-Glance

Total Time: 42 minutes

Band Setups needed: Attached and Attachment FREE

Added Equipment Needed: Band Attachment Site

Key Teach Cues: None
Watch Workout D Follow Along Video
28-Day SUPERHERO Training Schedule
Week
Workout 1 Workout 2 Workout 3 Workout 4
Week 1
Workout A
Workout B
Workout C
Workout D
Week 2
Workout A
Workout B
Workout C
Workout D
Week 3
Workout A
Workout B
Workout C
Workout D
Week 4
Workout A
Workout B
Workout C
Workout D
Program and Workout Recommendations

Map out your weekly workouts

Monitor muscle soreness or joint soreness that is not expected, and reduce
training load/intensity accordingly

Stretch and perform the Band Warm-up provided or develop a warm-up specific
to your needs

Check with your physician before starting any training program if you have
exercise concerns

Listen to your body and realize it will require time and consistency of exercising
to see the benefits

Recover days are important—please take them

You cannot make up for a lost workout/s, so just remember, any workout is better
than no workout

Bands can break if over-stretched, so make sure you review band training
recommendations located in your RBT Customer Hub under the Resources tab

The SUPERHERO training program will use some very challenging band or
body- weight exercises, so please modify as needed
Go Time!!