LOOP RESISTANCE BANDS TRAINING
Three Column Layout
Loop Resistance Bands
Key Features:
Pack of Three Resistance Levels:
Light - Light Pink:
600x80x0.4 mm
Medium – Orange:
600x80x0.5 mm
Heavy – Sky Blue:
600x80x0.9 mm
Loop Bands are meticulously crafted from highly durable dipped latex, ensuring longevity and consistent performance even with rigorous use. Their compact design makes them ideal for both in-studio training sessions and at-home exercises, offering unparalleled versatility.
These bands aren’t just tools for fitness; they’re essential for targeted rehabilitation work and physical therapy. Perfect for mobility training or integrating into your daily workout routine, they help to effectively strengthen and tone your legs, glutes, core, arms, back, and feet. Whether you’re working on short, controlled movements or more expansive exercises, these bands provide the support and resistance needed to achieve your goals.
Join the countless dancers around the world who trust Grishko’s quality and craftsmanship. Enhance your conditioning and dance training with the reliability of Grishko Loop Resistance Bands – your perfect partner in achieving excellence.
FOR LEGS AND GLUTES
Ankle Resistance Walks:
- Place the band around your ankles.
- Stand with feet hip-width apart.
- Bend knees slightly and walk forward and backward to strengthen your ankles and glutes.
Side Leg Lifts:
- Place the band around both legs just above the knees.
- Stand on one leg and slowly lift the other leg to the side.
- Return to the original position and repeat.
Attitude Lifts:
- Position the band above your knees.
- Stand on one leg and lift the other leg in an attitude position to the back or side.
- Focus on maintaining proper ballet form.
FOR CORE
Seated Abductions:
- Sit on the floor or a chair with the band around your thighs.
- Open your legs outward, squeezing through the glutes and lower abs, then return to the starting position.
Plank Leg Lifts:
- Get into a plank position with the band around your thighs.
- Lift one leg at a time while maintaining a straight and controlled plank position.
FOR FEET AND ANKLES
Theraband Tendus:
- Loop the band around one foot, keeping it under your heel.
- Perform tendus to the front, side, and back, focusing on resistance and control.
Relevé Pulses:
- Place the band around the balls of your feet.
- Stand in parallel or first position and lift into relevé, performing small pulses for added resistance.
FOR ARMS AND BACK
Banded Rows:
- Wrap the band around a sturdy object at chest height.
- Hold the ends of the band in each hand, pull towards your chest, and squeeze the shoulder blades together.
Ballet Arm Pulses:
- Hold the band with both hands in front of you, keeping it taut.
- Perform small pulses outward, engaging the upper back and shoulder muscles.
FOR FULL-BODY CONDITIONING
Ballet Squats:
- Place the band around your thighs just above the knees.
- Perform a plié or squat, keeping tension on the band for added resistance.
Port de Bras with Resistance:
- Stand on the band with one foot, holding the other end with one hand.
- Perform port de bras or arm movements, focusing on resistance and control.
FOR MOBILITY AND FLEXIBILITY
Banded Hip Flexor Stretch:
- Position the band around your leg, just above the knee, while lying on your back.
- Gently pull your knee towards your chest, using the band for a deeper stretch.
Hamstring Stretch:
- Lie on your back with one leg extended and the other leg lifted straight up.
- Loop the band around the ball of your foot, gently pulling towards you to deepen the stretch.
Additional Exercises for Feet and Ankles
1. Resistance Band Foot Flex and Point:
- Sit on the floor with your legs extended straight in front of you.
- Loop the band around the ball of one foot, holding the ends of the band in your hands.
- Flex your foot (toes toward you) against the band’s resistance, then point your toes (toes away).
- Repeat 10-15 times on each foot.
2. Arch Strengtheners:
- Sit with legs extended and place the band around the ball of one foot.
- Hold the ends of the band and gently pull to create tension.
- Slowly press the foot down, articulating from the top of the arch down to the toes.
- Return to the starting position and repeat.
3. Toe Spreads:
- Place the band around all five toes on one foot.
- Spread your toes apart, working against the resistance of the band.
- Hold for a few seconds and then relax.
- Repeat 10-15 times on each foot.
4. Band-Assisted Dorsiflexion:
- Sit with legs extended and loop the band around the ball of one foot.
- Hold the ends of the band and pull back to create resistance.
- Flex your foot toward your shin (dorsiflexion) and then slowly return to the starting position.
- Repeat 10-15 times on each foot.
5. Marble Pick-Up:
- Place the band under the arch of your foot.
- Sit or stand and imagine picking up a marble using only your toes, resisting the band’s pull.
- This exercise helps strengthen the intrinsic muscles of the feet.
6. Eversion Resistance:
- Sit with your legs extended and loop the band around the ball of one foot.
- Hold the ends of the band and turn your foot outward (eversion) against the resistance.
- Return to the starting position and repeat 10-15 times on each foot.
7. Inversion Resistance:
- Sit with your legs extended and loop the band around the ball of one foot.
- Hold the ends of the band and turn your foot inward (inversion) against the resistance.
- Return to the starting position and repeat 10-15 times on each foot.
8. Theraband Degagé:
- Loop the band under the ball of one foot while standing at a barre or chair for support.
- Perform dégagés to the front, side, and back with the band providing resistance.
- Focus on maintaining proper foot articulation and alignment.
9. Banded Calf Raises:
- Stand with the band under the balls of your feet and hold the ends of the band.
- Rise onto your toes (relevé) and slowly lower back down.
- Repeat 15-20 times, ensuring controlled movements.
10. Resistance Band Pliés with Heel Lifts:
- Stand in first position with the band under the ball of one foot and the ends of the band in your hands.
- Perform a plié while lifting the heel of the banded foot, working against the resistance.
- Lower the heel and return to the standing position.
- Repeat 10-15 times on each foot.
11. Seated Ankle Circles:
- Sit with legs extended and loop the band around the ball of one foot.
- Hold the ends of the band and create small circles with your foot, working against the tension.
- Switch directions and repeat 10-15 circles each way on each foot.