Resistance Band Floor Press - Wave Loading Protocol
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
490 KCAL |
|
Level
|
advanced |
Equipment
|
Bands |
Smart Voice
AIi Instructions
- 1. Setup & Scapular Bracing: Loop a heavy resistance band across your upper back behind your shoulder blades. Lie flat on your back on the floor, gripping the ends of the band in each hand. Bend your knees, plant feet flat, and brace your core.
- 2. Strict Mechanics: Maintain rigid scapular depression and intra-abdominal stability on every repetition.
- 3. Wave Periodization: Execute Wave 1 (7 reps moderate, rest, 5 reps heavier, rest, 3 reps near-max). Proceed to Wave 2 with 2-5% greater loads leveraging potentiated motor units.
- 4. Breathing & Joint Safety: Inhale as your upper arms return under control to the floor, and exhale forcefully as you drive against the rising band resistance. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
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