The quadriceps are the stronger muscle group of your entire body! They are the biggest, and they can do some serious work! We’ve been training you to make your quads stronger than ever before, so before we get too carried away, let’s explain how you can loosen up your tight quads for some much-needed relief from soreness.

1. Make sure you have a Triletics CardioBand in your hand and lay down on the left side of your body.
2. Once you’re comfortable on your side, bend your right knee and wrap the resistance band around the toe of your foot.
3. Holding on to the band with your hands and keeping resistance in the band, roll onto your stomach.
4. Hold the band over your head with both hands and pull the band towards the wall in front of you, until you feel a good stretch.
5. Only go as far as you can with this stretch. Hold for 30 seconds and then relax.
6. Switch legs and repeat #1-#5.

Do this stretch after every quad exercise to help keep your quads mobile. Stay tuned for our next resistance training exercise stretch blog!

For this resistance training exercise stretch, you will need a resistance band from our online Triletics store. Any of our resistance bands will work great!

1. Lay on your back.
2. While laying down, bring either your right or left knee up to your chest and hook the middle of the resistance band around your heel.
3. From this bent knee position, you will straighten your knee.
4. Push your heel towards the sky. While keeping your knee locked out, see how far you can stretch your hamstring, bringing your toes towards the top of your head.
5. Hold this vertical stretch for 30 seconds and then let your leg fall with control to the outside of your body. If you are concentrating on your right leg, you will let your right leg fall to the outside of your body, keeping the 90 degree angle in the hip area. Hold this stretch for 30 seconds.
6. Repeat this hamstring resistance bands training stretch on the other leg. This stretch should be repeated a few times on each leg or until you feel like your muscles are looser. 

We keep our promises! We said we would tell you more about our Triletics resistance bands. To start off, did you know that we have three different Triletics CardioBands to choose from? That’s right, we have three! You have the choice to perform all of the resistance training exercises that we have introduced to you with either the CardioBands Double Pack, CardioBands Pro Pack or the CardioBands Single Pack. All of these CardioBands training systems will be able to get you into the shape you have always wanted to be in, but choose wisely. If you’re looking to double up your cardio sessions by connecting it to your cardio machine, the CardioBands Single won’t do. Though it has 7 levels of resistance that you can choose from, it is the only resistance band that does not connect to machines you’re using. Look for our next blog to learn more of the features that our resistance bands have. Start shopping online today for a resistance band that you want to make your partner in crime during your home gym resistance training exercises. 

Triletics has been known to be very handy for all of the travelers out there. Not only are these resistance bands strong, but they are compact. With the ability to pack them in any duffle bag, purse or carry on, you won’t have an excuse for not doing your resistance training exercises while on your week long business trip or vacation. Another fact is that our resistance bands are available in many different levels. There are levels for the beginner and for the advanced athlete. There are seven to choose from and they are extremely easy to set up! To learn more about our resistance bands, be sure to check back for our next blog where we will go more in depth about a few of our Triletics Cardio Bands. 

1. You will tie the resistance band off on the bottom of whatever sturdy structure you are using for this exercise.
2. Next, wrap the resistance band around your left ankle and step backwards to create tension in the resistance band. At this point you should be facing the band and the the structure that you have tied the band off to.
3. While keeping your legs straight, gently start moving your heel behind and upward like you are ice skating on one leg. Bring your left leg as high up as you can without losing your balance. The goal is to use your hamstring to bring your leg back and up to be parallel with the ground that your right leg is standing firm beneath you.
4. Once you have completed 3 sets of 12 to 15 repetitions on your left leg, switch and do step 1 through 3 on your right leg.

Complete this exercise 3 times a week to tone up your posterior chain and become well balanced with increased strength! As always, stay tuned for our next series of resistance training exercises!

1. Get your equipment ready for use! Tie off your resistance band of choice on the bottom of the front left leg of the chair.
2. While sitting down in the chair, you will loop the band around the ankle of your left leg.
3. Make sure the band is tight enough on the chair that it creates tension.
4. Extend your leg out in a kicking motion and flex your quad, your toe should be pointed all the way up to the ceiling. Come back down and relax.
5. After you have completed 3 sets of 12-15 repetitions, you will take the resistance band off of the front left leg of the chair and move it to the front right leg.
6. Repeat steps 1 through 3, using the same strength pattern of 3 sets of 12-15 repetitions.

For many of us, the quadriceps are the strongest part on our body, because they are the biggest muscle that we have. If you feel this exercise was easy, try using a higher level resistance band from us here at Triletics. Stay tuned for our next blog where we will focus on your posterior chain a little more. Prepare your hamstrings to get strengthened like never before! 

The movement we are about to teach you can be performed with or without a resistance band. We recommend that you get comfortable with the movement before you add resistance to it. To complete this resistance training exercise, follow these steps:

1. Place your feet shoulder distance apart and stand up straight.
2. Create a slight bend in your knees.
3. While keeping your back straight, bend about 90 degrees at the hips to create tension in your posterior chain. You should feel your lower back, glutes and hamstrings get tighter during this movement.
4. Come back up to starting position.

If you liked how that movement felt without any resistance, try using your Triletics resistance bands.

1. While keeping your feet at shoulder width apart, step on the outsides of the band and bring let the middle of the band rest on the back of your neck.
2. Complete the same movement as before, this time be sure you are squeezing your stomach.
3. It is important that you make sure your back is not curved and you keep it straight.

Complete this exercise in 3 sets of 12 to 15 repetitions. Check back next week for our next blog, which will target your quadriceps. 

1. Make sure you have the Triletics system resistance bands that have the perfect resistance to cause you to sweat.
2. You will wrap your resistance band on something that is directly above you. A perfect option is to go outside and use a thick tree branch that is arms length above you.
3. Once you’ve wrapped your training band around the tree, you can get in your start position. You can either position yourself on your knees directly underneath the band or sit down directly underneath the band.
4. Once you are in the start position, you will position a handle in each hand, and from the extended position overhead, track your elbows like chicken wings down towards your rib cage.
5. Do this movement in 3 sets of 12-15 repetitions.

Stay tuned for our next blog, where we will give your lower back the workout you’ve been in dire need of!

1. Just like the last movement that revolved around your lateral deltoids, you’ll need one of our Triletics systems. Once you have received your go-to resistance bands, you’ll be set to start!
2. With your feet shoulder distance apart, you will stand on one half of the resistance band, and in the other hand you will grip the handle with the palm down.
3. While standing firm and keeping your arm straight, you will raise your arm that is holding the other handle of the Triletics resistance band out in front of you. Raise to parallel and return to the start position down by your side.
4. Just like the lateral deltoid exercise, you will perform this resistance training exercise by performing 3 sets of 12 to 15 repetitions at a time.

This resistance training exercise is sure to cause you to feel the burn! When you start to get good at this exercise and it starts becoming easier and easier as weeks pass, order another resistance band with a higher resistance! To learn more great resistance training exercises, keep following our awesome resistance bands blog! Look out for our next blog where you will learn the best lat resistance training exercise you can perform with Triletics!

1. To start off this awesome and muscle building movement, you will have to purchase one of our Triletics systems. Once you have a resistance band from Triletics in your possession, you’ll start by standing on one half of the resistance band close to the handle. Your feet should be spread shoulder distance apart.
2. The other handle should gripped well by the opposite hand.
3. Now, keeping your arm straight, you will laterally raise your arm, keeping your palm down.
4. Make sure to raise your arm up, parallel with your shoulder, if not a little higher.
5. Do this movement on each arm, performing 3 sets of 12 to 15 repetitions at a time.

We hope you feel the burn while performing this resistance training exercise. Check back at the end of the week learn another deltoid resistance band exercise from Triletics.