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Fitness band with loops exercises

Resistance band with loop exercises – work out with the BLACKROLL® MULTI BAND.

Resistance band with loop exercises – work out with the BLACKROLL® MULTI BAND.

One fitness band with loop offers many exercise benefits: it fits securely in your hands and you can easily vary the intensity by simply choosing one loop further in. You can also use the gym band with loop to perform various exercises and work out your entire body. So, get started and grab your resistance band with loop for the following exercises!

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Calf Stretch

Place the MULTI BAND around one foot in a sitting position. Extend the leg. Grasp the other end of the strap with both hands. Pull the Band towards your body. Hold this position.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Mobility
false

Crescend Lunge

Put one foot through the last loop of the MULTI BAND. Grasp the band with your hands. Come into a wide lunge. Bring your hands above your head.
Product
Seconds
30
Body part
Anterior Fascia Chain
Training Goals
Recovery, Mobility
false

Hamstring Stretch

Lie on your back. Put the MULTI BAND around one foot. Grasp both ends of the band with your hands. Stretch your leg. Bring the stretched leg up. Your leg is now perpendicular to the floor. Hold this position.
Product
Seconds per side
60
Body part
Thigh
Training Goals
Mobility
false

Hamstring Stretch

Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get on your back. Rest both legs on the floor. Actively lift the stretched leg with the band as far as possible. Strengthen the stretch by pulling the band down.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility
false

Kneeling Stand

Fix the MULTI BAND in front of you. Get into a kneeling position. Grasp both ends of the MULTI BAND with one hand, arms outstretched. Push your hips forward. Lean your upper body back. Your chin moves to the sternum. Your legs and abdominal muscles are under tension. Hold this position.
Product
Seconds
20
Body part
Anterior Fascia Chain
Training Goals
Mobility
false

Lateral Raise

Stand in the centre of the MULTI BAND. Grasp the band as desired. Raise your arms to shoulder height.
Product
Repetitions
15
Body part
Shoulders
Training Goals
Strength
false

Standing One Arm Push

Attach the MULTI BAND to a fixed object behind you. Reach into the MULTI BAND with one hand. Your hand is at the level of your rib cage on the side of your body. Push your hand with the MULTI BAND straight forward. Move your arm back to the starting position.
Product
Repetitions
15
Body part
Chest, Shoulders, Upper arm
Training Goals
Activation, Strength
false

Single Arm Pull

Attach the MULTI BAND in front of you at a height of about one meter. Get into a half-kneeling stance. Grasp the MULTI BAND with the hand on the same side as your knee. Pull the arm back close to the body.  Slowly move the arm forward again.
Product
Repetitions
15
Body part
Upper arm, Upper Back
Training Goals
Activation, Strength
false

Sidewalk

Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Bend knees slightly and walk sideways.
Product
Repetitions
15
Body part
Glutes, Thigh, Upper Back
Training Goals
Activation, Strength
false

Shoulder Activation

Fasten the MULTI BAND in front of you at about floor level. Lie on your back. Grasp both ends of the band with one hand. Place your arms at your sides at shoulder height. Your elbows are on the floor. Slowly bring the back of your hands to the floor. Return to the starting position. 
Product
Repetitions
15
Body part
Shoulders
Training Goals
Activation, Strength
false

Seated Rows

Begin in sitting position with MULTI BAND around feet and ends in hands. Slowly pull ends towards body until hands are next to body. Maintain an upright position. Return to starting position.
Product
Repetitions
15
Body part
Shoulders, Upper arm, Upper Back
Training Goals
Strength
false

SCM Strength Exercise

Attach the MULTI BAND at shoulder level and place it around your forehead. Come into a lunge position. Push the chin back to make the neck long. Take a step forward and bring the band up to tension. Maintain the effort.
Product
Sets / Seconds
3 / 15
Body part
Neck
Training Goals
Strength
false

Reverse Flys

Stand hip-width apart in the centre of the MULTI BAND. Cross over the band and grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Bring your hands up to your sides.
Product
Repetitions
Body part
Shoulders, Upper Back
Training Goals
Strength
false

Quads Stretch

Start in prone position. Angle one leg. Place the MULTIBAND around the instep of your foot. Grasp both ends of the band with your hands. Pull the foot towards the head. Hold this position.
Product
Repetitions
Body part
Thigh
Training Goals
Mobility
false

Quads Stretch

Start in prone position. Angle one leg. Place the MULTIBAND around the instep of your foot. Grasp both ends of the band with your hands. Pull the foot towards the head. Hold this position.
Product
Repetitions
Body part
Thigh
Training Goals
Mobility
false

Push

Attach the MULTI BAND. Get into a half kneeling position. Grasp both ends with one hand each. Bring your hands approximately to your ribs. Slowly stretch both arms forward at the same time. Return to the starting position.
Product
Repetitions
15
Body part
Chest, Upper arm
Training Goals
Strength
false

Overhead Push

Get into a kneeling position. The MULTI BAND is behind you. Grasp both ends with one hand. Bring your hands to about the level of your shoulders. Slowly bring your hands up and slowly return to the starting position.
Product
Repetitions
15
Body part
Chest, Core, Shoulders, Upper arm
Training Goals
Strength
false

Neck Stretch

Attach the MULTI BAND to an anchor point at chest level, creating a loop on the other side. Place the loop around the middle back of the head and slowly sink into the band so that the chin pulls slightly toward the chest
Product
Seconds
60
Body part
Neck
Training Goals
Recovery, Mobility
false

Lying Leg Abuction

Lie on side with MULTI BAND around feet. Slowly lift upper leg up and down.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength
false

Internal Shoulder Rotation

Attach the MULTI BAND about one meter above the ground. Stand to the side of the band. Take the MULTI BAND in the hand that is closer to the anchor point.  Slowly move your hand to the other side of your body. Slowly return to the starting position.
Product
Repetitions
15
Body part
Shoulders
Training Goals
Activation, Strength

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