Video 710 | ISO-Band Day 12 (30 minutes) with Lauren Eirk
7 Day Fitness Plan
•
26-Sep-2025
Day twelve of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform shoulder extension. These muscles cross the spine, ribs, shoulders, and elbows. All of the positions that we will practice in this video center around the sagittal plane.
After a brief shoulder mobility warm-up, we will perform exercises in the upper body in standing, kneeling, and face-down (prone) using the spinal extensors to hold the position. This area of the body can become weak when we are more sedentary, and are crucial to our posture / core strength.
As we move into the elbow, we will target the triceps in the back of the arm, which work with the lats to move the arm behind the body in extension. Feel free to double-up the band if you need more of a challenge!
The final part of this workout will incorporate some rowing motions to target the shoulder and upper back for spine health and a pull-apart exercise for the triceps and shoulders.
All levels are welcome.
Purchase Products used on this video from Amazon:
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Yoga Mat: https://amzn.to/2ZDSMrH
ISO_Day_12
Up Next in 7 Day Fitness Plan
-
Video 429 | Triple-Threat: Biceps-Tri...
I call this a "Triple Threat" for the upper body because this workout is comprised of some of the best hypertrophy exercises for Biceps, Triceps, and shoulders. After a short mobility warm-up, we dive right into the upper body workout with dumbbells. Experience several combinations of each musc...
-
Video 687 | Heart Strong (30 minutes)...
This strength training routine is a low-impact resistance training workout designed to move at a comfortable pace to not only affect the muscular system, but also the cardiovasular system.
After a short, rhythmmic warm up, we will perform some multi-joint exercises with the focus being on repet... -
Video 608 | Initiate Day 04 (30 minut...
On the fourth day of the Initiate challenge, we will incorporate some trunk rotation motions and asymmetrical loading in a total body workout using bodyweight and dumbbells. Each of the exercises will be done for 2-3 sets of 8-12 repetitions to help stimulate the three components of muscle grow...
