The ISO-Band Program
This 12-day program blends isometric resistance training with elastic bands (TheraBands and thigh bands) to deliver strength, stability, and joint-friendly control.
Isometrics train your muscles to contract without movement, building strength safely while reducing pain, lowering blood pressure, and improving joint stability. By adding bands, we remove inertia and reduce joint compression—making each exercise safer—while opening up a greater variety of positions and angles for muscle activation.
Across 12 workouts, you’ll train the upper body, lower body, and core in all three planes of motion (frontal, sagittal, transverse). This keeps your body biomechanically balanced, reducing wear and tear while maximizing mobility and strength.
Do them in order, or mix and match—either way, you’ll strengthen your muscles, stabilize your joints, and move with more confidence.
Number of workouts: 12
Fitness Level: Any
Equipment needed: Theraband(s), Thigh Band, Sponge Ball (optional support)
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Theraband: https://amzn.to/3c2lfOq
Yoga Mat: https://amzn.to/2ZDSMrH
Mexican Blanket (Yoga): https://amzn.to/3iGLoDE (for support)
Class Schedule: Day 1–12
*Across all 12 days, you’ll train every muscle group and every plane of motion for total-body balance and joint protection.
Day 1 – Core: Rotation (Transverse Plane) – Strengthen obliques and deep stabilizers to protect the spine.
Day 2 – Lower Body: Flexion (Sagittal Plane) – Target hip flexors, quads, and lower abdominals for daily mobility.
Day 3 – Upper Body: Lateral (Frontal Plane) – Train shoulders, chest, and lats for posture and overhead strength.
Day 4 – Core: Extension (Sagittal Plane) – Build spinal extensors to counteract slouching and back strain.
Day 5 – Lower Body: Rotation (Transverse Plane) – Strengthen hips and glutes for SI joint and knee protection.
Day 6 – Upper Body: Flexion (Sagittal Plane) – Chest, shoulders, and biceps for pressing and lifting strength.
Day 7 – Core: Lateral (Frontal Plane) – Obliques and lateral stabilizers for balance and side support.
Day 8 – Lower Body: Extension (Sagittal Plane) – Glutes, hamstrings, and calves for stride strength and knee support.
Day 9 – Upper Body: Rotation (Transverse Plane) – Shoulder and upper-back control for safe twisting movements.
Day 10 – Core: Flexion (Sagittal Plane) – Deep abdominal strength for spine support and core stability.
Day 11 – Lower Body: Lateral (Frontal Plane) – Adductors and abductors to stabilize hips, knees, and ankles.
Day 12 – Upper Body: Extension (Sagittal Plane) – Triceps, posterior shoulders, and back for better posture.
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Video 699 | ISO-Band Day 01 (30 minutes) with Lauren Eirk
Day one of the ISO-Band Program is marked with multi-joint integrated isometric training to target the trunk and spine. All of the positions that we will practice in this video center around the transverse plane in "rotation".
After a short mobility warm-up, we will practice several rotation e... -
Video 700 | ISO-Band Day 02 (30 minutes) with Lauren Eirk
Day of the ISO-Band Program is marked with multi-joint integrated isometric training to target the hips and knees. All of the positions that we will practice in this video center around the sagittal plane in "flexion" and "extension".
After a short mobility warm-up, we will practice several s... -
Video 701 | ISO-Band Day 03 (30 minutes) with Lauren Eirk
Day three of the ISO-Band Program is marked with multi-joint integrated isometric training to target the upper extremities. All of the positions that we will practice in this video center around the frontal plane in "abduction" and "adduction".
After a short mobility warm-up, we will perform s... -
Video 702 | ISO-Band Day 04 (30 minutes) with Lauren Eirk
Day four of the ISO-Band Program is marked with integrated isometric training to target the muscles in the core. All of the positions that we will practice in this video center around the sagittal plane in extension.
After a short warm-up, we will perform some progressive forward bends to targe...
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Video 703 | ISO-Band Day 05 (30 minutes) with Lauren Eirk
Day five of the ISO-Band Program is marked with integrated isometric training to target the muscles in the lower body. All of the positions that we will practice in this video center around the transverse plane in rotation.
After a short warm-up on the ground, we will perform some progressive h...
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Video 704 | ISO-Band Day 06 (30 minutes) with Lauren Eirk
Day six of the ISO-Band Program is marked with integrated isometric training to target the muscles in the upper extremities. All of the positions that we will practice in this video center around the sagittal plane in flexion.
After a short warm-up to check shoulder range of motion, we will per...
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Video 705 | ISO-Band Day 07 (30 minutes) with Lauren Eirk
Day seven of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform lateral flexion in the trunk and spine. All of the positions that we will practice in this video center around the frontal plane in sidebend.
After a short warm-up, we will perform ...
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Video 706 | ISO-Band Day 08 (30 minutes) with Lauren Eirk
Day eight of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform extension in the hips and spine. All of the positions that we will practice in this video center around the sagittal plane.
Begin with some standing hip extension with the band. Sq...
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Video 707 | ISO-Band Day 09 (30 minutes) with Lauren Eirk
Day nine of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform rotation in the shoulder joints. The shoulder muscles and rotator cuff will be addressed throughout. All of the positions that we will practice in this video center around the transv...
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Video 708 | ISO-Band Day 10 (30 minutes) with Lauren Eirk
Day ten of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform flexion in the trunk and spine. The muscles that cross the spine, hips, and shoulders will be addressed throughout. All of the positions that we will practice in this video center ar...
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Video 709 | ISO-Band Day 11 (30 minutes) with Lauren Eirk
Day eleven of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform adduction and abduction of the hips. These muscles cross the hips, knees, and pelvis. All of the positions that we will practice in this video center around the frontal plane.
The...
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Video 710 | ISO-Band Day 12 (30 minutes) with Lauren Eirk
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 ...
