10 Minute Resistance Band Workout For Weak Side Strength

Hi guys, my name is Anthony Bryan and I'm a personal trainer with a hemiplegia and in today's video we're going to be doing a 10 minute resistance band workout for your weakest side. So what you're going to need is you're going to need a resistance band. Now you can buy these on Amazon for a few pounds and they have different levels. The blue level is one level higher than the easiest level. So the green is the easiest and the black is the hardest. We're going to go with the blue level today. So if you have your resistance band ready, if not you can order it on Amazon. I want you to put that resistance band around the wrists, so like so. What we're going to do is we're going to pulse those arms out as wide as you can, stretching that band for 10 reps. We're then going to raise our arms up to eye height and we're going to do 10 again. We're then going to raise our arms above the head and do 10 again. So three different levels and we're going to do this three times. So put that band around the wrists. You want to go out as wide as you can, stretching both arms out as wide as you can, especially that weaker side. So let's get ready. Three, two, one. Arms out wide. One, two, three, four, five, six, seven, eight, nine, ten. Raise that band up to eye height and go again. One, two, three, four, five, six, seven, eight, nine, ten. Now above the head as high as you can and go wide. One, two, three, four, five, six, seven, eight, nine, ten. Relax. So you should feel the burning in those shoulders. I'll give you 10 seconds and then we'll go again. Get ready. Eight, seven, six, five, four, three, two, one. Arms out in front and we go wide for 10. One, two, three, four, five, six, seven, eight, nine, ten. Raise it up to eye height and go again. One, two, three, four, five, six, seven, eight, nine, ten. Above the head. One, two, stretch it out. Three, four, five, six, seven, eight, nine, ten. Shake it out. Roll those shoulders out and we'll do it one more time. Get ready. Nine, eight, seven, six, five, four, three, two, one. Arms in front. Feel those shoulders work. Let's go wide. One, two, three, four, five, six, seven, eight, nine, ten. Raise those arms up to eye height and go. One, two, three, four, five, six, seven, stretch it out. Eight, nine, ten. Above the head now. One, two, three, four, five, six, seven, eight, nine, ten. Shake it out. Roll those shoulders. You should really feel those shoulders burning. Next, I want both feet into the band. Both feet into that band and have it just above the ankles. Now, I want you to go wide with those legs and then together. Wide, together. Make sure that band stays above those ankles. Let's get ready. One minute on the clock. Three, two, one. Let's go. Wide, together. Wide, together. Wide, together. Wide, together. Wide, together. Now, get that weaker leg out as wide as you can. Get those legs wider than your chair legs and then together. Wider than your chair legs and together. Wide, together. Keep going. Wide, together. 30 seconds. Wide, together. If you want to make it harder, let's go a bit quicker. Wide, narrow. Wide, narrow. Wide, narrow. But it's going to tire you out. So, keep sure that band is over those ankles. Wide, together. Wide, together. We have just over 15 seconds to go. Wide, together. Keep going. Wide, together. Wide, together. Wide, together. Seven, six, five, four, three, two, one. Relax. Good. Keep that band where it is and what you're going to do is straight kick one leg up and down. So, with the resistance band, as you kick up, the band is going to try and pull you down. I want you to kick against it. Going right and left. Get ready. Three, two, one. Kick that leg straight. Then the opposite leg. Kick, kick, kick, kick. Now, try and get those toes to the ceiling and get that heel away from the ground. Now, my weaker side can't get up as high as my stronger side, but as long as that heel is coming away from the ground, those quads are working and activating. So, really kick those legs all the way up. Good work. We have 30 seconds. Keep kicking those legs. Make it work. We have 20 seconds. Good. Nice and high. All the way up. Last 15 seconds. Now, you might start to feel those quads really working now as the resistance band tries to pull them back down. Kick against it. Five, four, three, two, one. Relax. Next, I want you to bring that band up over the knees now. So, over the knees and I want one knee facing forwards and then the opposite is going to come out at 90 degrees. Make sure your chest is facing forwards. So, you're going to go one way and then wide the other. It's going to open up those hips and work the inside and outside of these quads. Get ready. Three, two, one. Let's go. So, one leg facing forwards. Opposite comes out 90 degrees. In. Other side. In. Wide. In. Wide. In. So, it's working the outside of your hips and the inside of your quads. Good. Out. In. Out. In. Don't twist with it. So, make sure that chest and chin stays facing forwards. So, we're just opening up those hips. Good. Keep it going. We have 20 seconds to go. Get as wide as you can. If that's too easy, try and go a bit wider. Good. Keep it going. Out. In. Out. In. Out. In. Ten seconds. Nine. Eight. Seven. Six. Five. Four. Three. Two. One. Relax. Next, I want you to leave the band where it is and I want you to put your hands across your chest and we're going to stand up. If you want to make it easier, put your hands on the knees and push up from the knees. If not, hands across the chest and up and down. We're going to do stand and then come down for three seconds. Three, two, one. So, do not hit the seat before the count of one. Get ready. Three, two, one. Let's go up. Hands across the chest. Come down. Three, two, one. Push up. Come down. Three, two, one. Push up. Three, two, one. Push up. Three, two, one. Up. Three, two, one. Up. We've got 30 seconds left. Three, two, one. Up. Three, two, one. Up. Three, two, one. Up. Ten seconds. Three, two, one. One more. Three, two, one. Relax. Next, we're going to do the same exercise but I want you to widen your legs, chair width or wider. The wider you go, the harder it is. Keep the band where it is. You need to have arms across the chest or arms out for balance. We're going to push up. Wide legs. Three, two, one. Slowly down. Wide legs. Get ready. Three, two, one. Let's go. Wide legs. Push up. Come down. Three, two, one. Really control it. Push. So, wide legs is getting different part of our quads working the outsides. Three, two, one. Push. Come down. Three, two, one. Push. Three, two, one. Keep those legs nice and wide. Three, two, one. Push. Three, two, one. Push. Three, two, one. Push. Three, two, one. Push. Three, two, one. Relax. Next, we're now going to stand and we're going to do side steps from side to side. To the right, to the left. As big as you can. Keep that band just above those knees. Get ready. One minute on the clock. Three, two, one. Let's go. So, standing, side step, side step, side step, side step, side step, side step. If we make it harder, bigger steps, bigger steps. Side step, side step, side step, side step. Keep going. One, two, one, two. All the way across. Really stretch that band out. One, two, one, two. One, two, one, two. Twenty seconds to go. Two, one, two. One, two, one, two. Last ten seconds. Five seconds. Four, three, two, one. Relax. Now, I want you to bring that band down to the ankles and I want you to stand behind your chair. So, you're going to hold onto your chair and bring your legs out to the side. I'm going to do one minute one side, then one minute the other side. Three, two, one. Let's go. So, stand tall, hold onto your chair and bring that leg out to the side. That band just above the ankles. Now, make sure you're standing nice and tall. You're not leaning as you lift it. Good. Nice and wide. Stretch that band out. So, this is my stronger leg. It's going to be more challenging when we get to the weaker leg. So, get that leg out as wide as you can. Keep it going. We have 30 more seconds. Keep lifting it nice and high. You might feel the outside of these quads starting to burn. Just those muscles fatiguing. Keep it going. 15 seconds. 10 seconds. Nine, eight, seven, six, five, four, three, two, one. Relax. Now, we're going to do the opposite side. So, weaker leg out as wide as you can. Really stretching that band. Get ready. Three, two, one. Let's go. So, above the ankles. Lift that band out nice and wide. Working the outside of those quads. Make sure you're standing nice and tall. Really stretch that band out. Good. All the way out. So, you've got to keep your balance as well as stretching that band out. Keep that leg as straight as you can as you bring it out wide. We have 20 more seconds. If you want to make it harder, you can speed it up. I want you to focus on getting the height and pulling that leg out as wide as you can. 10 more seconds. Nine, eight, seven, six, five, four, three, two, one. Relax. Next. You won't need the chairs. So, band off the feet and I want the band around the wrists. We are going to do around the worlds. So, you're going to start low and you're going to go wide, up and over, wide, low. You're going to draw the biggest circle you can with your hands and try and keep your hands separate so that each arm is working individually. Ready? One minute. Three, two, one. Let's go. So, you do 30 seconds one way, 30 seconds the opposite. So, round, up and over, round and low. So, as you lean low, you're going to feel those hamstrings stretch. Then, as you go to the side, the lower back kicks in and the core kicks in and the shoulders kick in. Then, the core kicks in, lower back and hamstrings. Make that circle as big as you can. All the way around, nice and low. Now, I'm going to go the opposite way around. So, all the way around. Final exercise. Round as big as you can. You've got to keep that balance at the same time. Good. Eight, seven, six, five, four, three, two, one. Relax. Good. Drop that band. Have a breather and relax. So, that is our 10-minute workout, our 10-minute resistance band workout to help you strengthen your weakest side. So, hopefully those exercises work well for you. Remember, you can just buy these on Amazon. Just type in resistance band and let me know in the comments whether that workout was good for you or not. I'll see you in the next workout. I'll see you soon.