Band & Ball Power Blast Program

Overview:

We combine an ascending resistance using a flat continuous looped band with free weight constant resistance using a slam ball to provide a unique training stimulus that leads to improved muscle coordination, balance and strength. It also effectively and safely develops muscular power.

Duration:
4-week program with 3 workouts per week
Equipment Needed:
A slam ball, a pair of flat circle bands, a pair of training handles, and an interval timer.
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Overhead Slam (Slam Ball)
  • Pull Down (Band)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Skaters (Band)
  • Halo (Slam Ball)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Unilateral Push Throw (Slam Ball)
  • Standing Chest Press (Band)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Lateral Overhead Slam (Slam Ball)
  • Bent Over Row (Band)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • 2-Step Shuffle (Band)
  • Alternating Rotational Lunge (Slam Ball)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Halo Slam (Slam Ball)
  • Drop Squat (Band)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Step Back Slam (Slam Ball)
  • Biceps Curl (Band)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Scoop Throw (Slam Ball)
  • Triceps Extension (Band)
Alternate between a & b exercises - 30 secs on/30 secs off for 12 sets, end with 60 sec rest
  • Rotational Slam (Slam Ball)
  • Alternating Lateral Hop (Band)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • Overhead Wall Throw (Slam Ball)
  • Squat Row (Band)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • 2-Step Back Pedal (Band)
  • Lateral Lunges (Slam Ball)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • Chest Throw (Slam Ball)
  • Single Arm Incline Press (Band)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • High To Low Kneeling Wood Chop (Band)
  • Overhead Wall Throw (Slam Ball)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • Resisted Lunge (Band)
  • Halo (Slam Ball)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • Unilateral Push Throw (Slam Ball)
  • Single Arm Row (Band)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • Lateral Overhead Slam (Slam Ball)
  • Bent Over Row (Band)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • 2-Step Shuffle (Band)
  • Alternating Rotational Lunge (Slam Ball)
Alternate between a & b exercises - 40 secs on/20 secs off for 12 sets, end with 60 sec rest
  • Halo Slam (Slam Ball)
  • Drop Squat (Band)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Step Back Slam (Slam Ball)
  • Biceps Curl (Band)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Scoop Throw (Slam Ball)
  • Triceps Extension (Band)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Rotational Slam (Slam Ball)
  • Alternating Lateral Hop (Band)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Overhead Wall Throw (Slam Ball)
  • Squat Row (Band)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • 2-Step Back Pedal (Band)
  • Lateral Lunges (Slam Ball)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Chest Throw (Slam Ball)
  • Single Arm Incline Press (Band)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • High To Low Kneeling Wood Chop (Band)
  • Overhead Wall Throw (Slam Ball)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Resisted Lunge (Band)
  • Halo (Slam Ball)
Alternate between a & b exercises - 45 secs on/15 secs off for 12 sets, end with 60 sec rest
  • Unilateral Push Throw (Slam Ball)
  • Single Arm Row (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Overhead Slam (Slam Ball)
  • Pull Down (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Skaters (Band)
  • Halo (Slam Ball)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Unilateral Push Throw (Slam Ball)
  • Standing Chest Press (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Lateral Overhead Slam (Slam Ball)
  • Bent Over Row (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • 2-Step Shuffle (Band)
  • Alternating Rotational Lunge (Slam Ball)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Halo Slam (Slam Ball)
  • Drop Squat (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Step Back Slam (Slam Ball)
  • Biceps Curl (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Scoop Throw (Slam Ball)
  • Triceps Extension (Band)
Alternate between a & b exercises - 50 secs on/10 secs off for 12 sets, end with 60 sec rest
  • Rotational Slam (Slam Ball)
  • Alternating Lateral Hop (Band)