by BLK BOX 2 min read

Welcome to the BLK BOX Resistance Band Training Guide. Featuring our signature bands, this program has been created in collaboration with Luke Worthington. Whether you’re looking to enhance your physique, elevate your sports performance or simply improve functional fitness, this guide will add a new dimension to your workout and provide a step-by-step guide to each exercise.



  • Laying flat on your back on the floor or a mat, try to get as much of your spine in contact with the ground surface as you can, think about making a double chin, and lifting up your belt buckle.
  • Raise your arms straight up towards the ceiling, and make a 90-degree bend at the hips and knees to create a ‘tabletop’ with your shins.
  • Without any part of your spine losing contact with the floor, reach your left arm up above your head and extend right-left leg.
  • Push your heel away, and pull your toes back towards you as you extend, imagine you are standing on that leg.
  • Fully exhale as you reach the longest part of the movement.
  • Without allowing your heel to touch the floor, slowly return back to the setup position.
  • Repeat with the right arm and left leg for the appropriate number of repetitions.


  • Get into a bridge position with your shoulders on the edge of a chair, stool or your bed and feet flat on the floor.
  • Take one foot off the floor and grab that knee with both hands.
  • Lower your hips down towards the floor whilst keeping your chin tucked to your chest to protect your neck.
  • Press your foot into the floor to lift your hips back to the starting position, you should feel the muscles in your buttock working hard, assisted by those in the back of your leg.
  • Repeat for the appropriate number of repetitions on each leg 


  • Loop one end of the resistance band around one foot, the other behind your head, ensuring it is not pulling against your neck.
  • Adopt a lunge stance, one foot in front of the other, and both pointing forwards, the band should be looped under the front foot.
  • Your foot spacing should be sufficient that when you kneel down you create right angles at both knees, and your back knee is directly beneath you.
  • Grasp a weight or a robust weight in two hands and hold it a few inches away from your chest.
  • Distribute your weight mostly over the front leg (think 'nose over toes')
  • Take a deep bracing breath in, keeping the weight distributed over the front leg drive through the front foot to push yourself from a lunge position, up into a split stance.
  • Repeat for the appropriate number of repetitions.

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