“essential for every woman. the most durable and effective

“Essential for every woman. The most durable and effective bands I have ever used.”

- Anna Donauer. CrossFit Champion Athlete, Degree in Professional Sports,

CrossFit Weightlifting Coach.

For videos of all workouts visit our free Members Area www.ArenaStrength.com/members+

ABOUT ARENA STRENGTH BANDS

Activate, strengthen and tone the biggest muscle groups in your lower

body with Arena Strength bands.

Arena Strength bands will;

• Increase fat burning

• Protect you from injury

• Improve your athletic performance

• Strengthen your glute muscles (aka perky booty!)

• Tone and shape your legs

Why Arena Strength bands?

• Designed by women for women

• Inner grip so no slipping or rolling

• Extremely durable and flexible

• 12 month warranty

We’ve designed this guide with the help of expert CrossFit coaches.

Exercises are demonstrated by Anna who is a CrossFit athlete.

Questions? Email us [email protected]

Care instructions:

Air dry after use and keep away from direct sunlight.

Perfect for

deadlifts

Perfect for

abductions

OVERVIEW

Arena Strength bands come in three

different resistance levels to let you do a

wide range of exercises and increase the

difficulty of exercises as you get stronger.

EASIEST

MEDIUM

HARDEST

Perfect for lunges

and sumo squats

1

2

VIDEOS

Check your technique is correct by watching the

videos of each exercise;

DIGITAL WORKOUT GUIDE

Download this workout guide on your phone for ease

of access;

MORE EXERCISES

Try more exercises with our bands and access

resources that help with specific needs like

rehabilitation or booty building;

FREE NUTRITION GUIDE

Over 50 healthy high protein recipes to help you build

lean muscle; and

ACTIVATE YOUR WARRANTY

When you access the members area, we automatically

activate your 12 month warranty.

1. Go to www.ArenaStrength.com/members

2. Follow prompts to get your password

3. Enjoy your free resources.

FREE RESOURCES

3

Sumo Squat Pulse (2 X 50 pulses)

Donkey Kick (2 X 50 reps - 25 per leg)

Fire Hydrant (2 X 50 reps - 25 per leg)

Hip Thrust Band Only (3 X 30 reps)

High Step Up (2 X 50 reps - 25 per leg)

Hip Hinge Abduction (2 X 20 reps)

Side Walk (2 X 1 rep -10 steps forward and back)

Elevated Glute Bridge (3 X 6 reps). Add weight as you get stronger.

Split Squat (2 X 10 reps). Add weight as you get stronger.

Romanian Deadlift (2 X 8 reps). Add weight as you get stronger.

Lying Hip Abduction (2 X 50 reps - 25 on each leg)

Side Lying Clam (2 X 20 reps -10 on each leg)

TRAINING ROUTINES

This guide contains the best exercises to activate and train the hip, leg and glute muscles. Follow our suggested

routines to maximise your results. These routines are mainly lower body so add on top upper body and cardio.

Forward Walk (2 X 1 rep- 10 steps forward and back)

Hip Thrust (3 X 12 reps). Add weight as you get stronger.

Deadlift (2 X 15 reps). Add weight as you get stronger.

Squat (3 X 12 reps). Add weight as you get stronger.

Step Up: (2 X 50 reps - 25 per leg). Add weight as you get stronger.

Seated Abduction (2 X 20 reps)

Monster Walk (3 X 1 Rep -10 steps forward and back)

Squat Forward Walk (3 X 1 Rep -10 steps forward and back)

Squat Side Walk (3 X 1 Rep - 10 steps to side and back)



p.5

p.12

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p.6

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p.7

p.11

p.11

Monday (Heavier Weight Day)

Tuesday

Thursday

ROUTINE FOR THOSE WITH ACCESS TO GYM EQUIPMENT

Friday (Heavier Weight Day)

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p.12

p.13

p.8

p.14

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p.8

p.11

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p.12

p.14

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p.6

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p.12

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Wed, Sat & Sun are muscle rest (no heavy lower body muscle exercises)

For videos of all workouts visit our free Members Area www.ArenaStrength.com/members4

TRAINING ROUTINES

Forward Walk (2 X 1 rep - 10 steps forward and back)

Squat Forward Walk (3 X 1 rep -10 steps forward and back)

Squat Side Walk (3 X 1 rep- 10 steps to side and back)



Split Squat (2 X 50 reps - 25 per leg)

Sumo Squat Pulse (2 X 50 pulses)



Hip Thrust Band Only (3 X 30 reps)

High Step Up (2 X 50 reps -25 per leg)

Hip Hinge Abduction (2 X 20 reps)

Monster Walk (3 X 1 rep- 10 steps forward and back)

Squat Forward Walk (3 X 1 rep -10 steps forward and back)

Squat Pulse (2 X 50 pulses)

Elevated Glute Bridge (3 X 20 reps)

Lying Hip Abduction (2 X 50 reps - 25 on each leg)

Side Walk (2 X 1 rep -10 steps to side and back)

Squat Side Walk (3 X 1 rep - 10 steps to side and back)

High Step Up (2 X 50 reps - 25 per leg)

Split Squat (2 X 50 reps - 25 per leg)



Side Lying Clam (2 X 20 reps -10 on each leg)

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p.7

p.7

p.11

p.11

p.14

p.6

p.7

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p.12

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Monday

Tuesday

Thursday

Friday

ROUTINE - NO EQUIPMENTIncrease the reps and band strength as you get stronger to ensure you always feel your muscles “burning”.

p.8

p.11

p.11

p.12

p.14

p.9

p.5

p.7

p.14

p.14

p.11

p.11

p.10

Wed, Sat & Sun are optional rest or you may repeat the routines if desired.

For videos of all workouts visit our free Members Area www.ArenaStrength.com/members+5

FORWARD WALK

SIDE WALK

1. Place the band just above your knees.

2. Stand chest proud, head and feet facing forward, abs braced, knees slightly bent.

3. Point your feet forward, slightly wider than hip distance apart.

4. Move one foot directly forward (leading with your knee not ankle) until the heel is

past the toe of the standing foot.

5. Follow with the other foot and repeat for 10 steps.

6. Facing the same direction, move back 10 steps to the starting position.




4. Move one foot directly to the side (leading with your knee not ankle).

5. Follow with the other foot and repeat for 10 steps.

6. Facing the same direction, move sideways 10 steps to the starting position.

EXPERT TIP Always start your exercises using these banded walks.

These will gently activate and warm up your body.

+ For videos of all workouts visit our free Members Area www.ArenaStrength.com/members

MONSTER WALK1. Place the band just above your knees.

2. Stand chest proud, head and feet facing forward, abs braced, knees

slightly bent.


4. Move one foot forward (leading with your knee not ankle) and

diagonally out to the side in one step.

5. Repeat this with the other foot for 10 steps.


Strong glutes are important to protect

you against injuries. They stabilise your

knees to prevent lower back injuries

and improve your posture.

Arena Strength resistance bands will

increase the activation of your glute

muscles by up to 4 times . This means

that every exercise will be more

effective and you will see results faster.

To build a strong lower body it’s

important to do a range of glute

exercises as suggested in this book.

This will activate and build all three

glute muscles and will work to burn

away excess body fat.

GLUTE EDUCATION

6


SQUAT FORWARD WALK

SQUAT SIDE WALK



slightly bent.

3. Point your feet forward, slightly wider than hip distance apart. Maintain

tension in the band.

4. Lower your backside into a squat, forcing your knees out against the band.

5. Take a step forward (leading with your knee).





slightly bent.

3. Point your feet forward, slightly wider than hip distance apart. Maintain

tension in the band.

4. Lower your backside into a squat, forcing your knees out against the band.

5. Take a step sideways (leading with your knee).


7. Facing the same direction, move sideways 10 steps to the starting position.

EXPERT TIP The deeper you squat the more your glutes

are activated. Using bands trains your knees to push out which

improves your technique, and protects you against injury.


SQUAT

SUMO SQUAT



slightly bent.

3. Point feet forward and slightly wider than shoulder width so there is tension in the band.

3. Lower into a deep squat for 4 seconds. Keep your spine straight and the weight on your heels.

4. Pause for 4 seconds at the bottom.

5. Return to standing position by pushing your heels into the ground and engaging your glutes.



Take a wide stance with knees diagonally out.

3. Lower into a deep squat for 4 seconds. Keep your spine straight and the weight

on your heels.

4 Pause for 4 seconds at the bottom.

5. Return to standing by pushing your heels into the ground and engaging

your glutes.

EXPERT TIP Try a squat pulse by bouncing up and down at the bottom

of the squat for additional glute activation.


HIP HINGE ABDUCTION

SEATED ABDUCTION


2. Point your feet forward, slightly wider than shoulder width apart. Ensure

your shins are vertical.

3. Lean over your shins with your hands behind your back.

4. Let your knees cave in then push out. Hold for 3 seconds. Bring your knees

in with control.

5. Stay low for the whole set.


2. Sit on a chair, back straight, feet slightly wider than shoulder width apart,

feet pointed forward.

3. Push your knees out, squeeze your glutes and hold for 4 seconds. Bring

your knees in ensuring your feet stay firmly on the floor.

EXPERT TIP Abductions will help improve the depth of your squats

and improve your technique. They are great glute activators.


LYING HIP ABDUCTION

SIDE LYING CLAM


2. Lie on your side with your lower knee bent.

Lean your upper body on your elbow, brace

your abs and keep a straight spine.

3. Extend your upper leg in front. Turn your

extended foot inward.

4. Raise your leg as high as you can and slowly

lower again.

1. Place the band just above you knees

2. Lie on your side, rest your head on your arm,

bend your hips to 45 degrees and bend your

knees to 90 degrees.

3. Ensure your hips are straight, your knees are stacked

perfectly and your feet are aligned with your back.

4. Open the upper leg as wide as you can while

keeping the feet in contact. Squeeze your

glutes. Return to closed.


DONKEY KICK

FIRE HYDRANT


2. Go on your hands and knees, back neutral,

abs braced.

3. Keep your face down so your neck is in line

with your spine. Do not arch your back.

4. Take one leg and drive it up, maintaining the

90 degree angle and the foot should end

with the sole facing the ceiling.

5. Lower slowly.


2. Go on your hands and knees, back neutral,

abs braced.

3. Keep your face down so your neck is in line

with your spine. Do not arch your back.

4. Drive your knee out to the side maintaining

the 90 degree angle.

5. Lower slowly.

EXPERT TIP These are excellent glute activators. To increase the intensity you

can hold the extended position longer and do the exercises slower.


HIP THRUST

ELEVATED GLUTE BRIDGE

1. Place the band above your knees.

2. Position your upper body on a bench, brace

your abs.

3. Point your feet forward and hip width apart.

4. Keeping your back straight for the entire

movement, dip your hips down and thrust up

while driving your knees out. Ensure you

squeeze your glutes and go as high as you

can. Hold for 4 seconds.

5. Lower your hips to the ground.

1. Place the band above your knees.

2. Position your legs on a bench at a 90

degree angle.

3. Brace your abs, feet hip width apart.

4. Thrust your hips up while driving your knees

out. Ensure your squeeze your glutes and go

as high as you can. Hold for 4 seconds.

5. Lower your hips to the ground.

EXPERT TIP Hip thrusts are extremely effective for glute activation. To increase

the difficulty slowly add weight to your hips.


DEADLIFT

ROMANIAN DEADLIFT


2. Stand close to the bar so your shins graze the bar and it is centered over your feet.

3. Point your feet forward, hip distance apart.

4. Bend at the hip and grip the bar at shoulder width, ensure your back is flat

and abs braced.

5. Lower your hips and flex the knees, keep your chest up and your back flat,

and begin driving through the heels to move the weight upward.

6. After the bar passes the knees aggressively pull the bar back, driving your

hips forward in a hip thrusting motion.

7. Lower the bar by bending at the hips and guiding it to the floor, ensuring that it

stays close to your body to reduce any excess load on your lower back.

EXPERT TIP Use your bands and practice with

no weight. When you have the correct form gradually

increase your weights.1. Place the band just above your knees.

2. Point your feet forward, hip distance apart.

3. Hold the bar at hip level- grip with your palms facing down.

4. Your shoulders should be back, your spine straight, abs braced, and your

knees slightly bent. This is your starting position.

5. Lower the bar by moving your backside back as far as you can. Keep the bar

close to your body, your head looking forward, and your shoulders back.

Lower to the point where you reach the maximum range of your hamstring

flexibility—usually just below the knee.

6. At the bottom of the movement, squeeze your glutes and pull with your

hamstrings to drive your hips forward to stand up tall.


STEP UP

SPLIT SQUAT


2. Stand up straight with abs braced.

3. Place the heel of your leading foot on the box/bench.

4. Step into your leading heel and drive yourself up into a standing position atop the

box/bench. Ensure your leading knee is driving out with each step.

5. Step down.


2. Stand up straight with abs braced.

3. Stand lunge-length in front of a bench making sure your knee does not extend past your toes.

4. Rest the top of your left foot on the bench behind you. Ensure the bench is not too high. Your back

should not be arched.

5. Lower your body until your rear knee nearly touches the floor and your front thigh is

parallel to the floor. Ensure your front knee is driving outward with each lunge.

6. Push through the heel of your front foot to return to standing, keeping the back foot on the bench.

EXPERT TIP Step-ups are extremely beneficial for developing

single leg and glute strength without the stress on your back.

These are best done with the medium to light bands to allow

a greater lunge range.

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“essential for every woman. the most durable and effective

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