Please Forward 75 Must-Have RBT Tips to anyone it will help!! For more FREE RBT Tips Visit: www.resistancebandtraining.com Page 1 75 Must-Have Resistance Band Training Tips
Please Forward 75 Must-Have RBT Tips to anyone it will help!!
For more FREE RBT Tips Visit: www.resistancebandtraining.com Page 1
75 Must-Have
Resistance Band
Training Tips
Please Forward 75 Must-Have RBT Tips to anyone it will help!!
For more FREE RBT Tips Visit: www.resistancebandtraining.com Page 2
Table of Contents
Introduction
Band Construction
Band Care
Choosing the Right Band size
Basic Set-up
Getting Started with Resistance Band Training
Cardio Training
Band Flexibility
Young Athletes Band Training
Partnership Training
About the Author
Contact Info
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Introduction
Resistance bands have been around since the late 70’s. Our understanding
of functional training and better yet, how the body really works has become
a hotly debated topic in the fitness industry since the early 90’s.
As a fitness professional we were force fed the idea that function training
was performing things like stability ball training, balance board training or
one leg balance work. We were told that Olympic lifts or variations of those
lifts were the best way to improve functional strength. This was followed
by the concepts of strongman training or variations of those movements
which has now filtered itself into the world of functional fitness and Boot
Camp training.
You could make incredible arguments for all of these methods when it
comes to training our body to functionally move more efficiently and with
greater power. However the one principle I rarely hear about these days in
the fitness industry, and specifically in the development of human
movement, is the principle of training the “DRIVERS” of function.
What are the “DRIVERS” of function??
The real drivers of functional movement are momentum, gravity and ground
reaction. As a fitness professional, understanding how these reactively drive
functional movement will ultimately dictate how and what you choose to train
with. Ultimately, the body is a “reactor not a contractor” when it come to
adapting to changes in momentum, gravity and ground reaction forces. There is
very little conscious thinking occurring as we move throughout the day.
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Training tools or better yet training programs that train our body how to optimally
handle momentum, gravity and ground reaction will ultimately allow our body to
produce the most force output with the greatest movement precision.
You’re going to Train with What??
If I told you that I am going to train your body to quickly and forcefully dominate
momentum, gravity and ground reaction forces, you would probably say “Who
cares??” If I continued on and explained that I was going to use a simple 41 inch
continuous piece of rubber, that cost less than $20, to accomplish this; you would
say “Are you kidding me”??
What would your clients say if you told them you could make them move like a
gazelle around the tennis court or dance floor??
What if you could get unwanted fat to literally fall off their body??
What if you had your clients blowing by their children in a take no prisoner race to
the park??
What if being an athlete at 40 was still very possible for some of your clients??
Lastly, what if you could eliminate your clients nagging low back and shoulder
pain??
The point is you will and you can if you start to influence and enhance how the
body deals with momentum, gravity and ground reaction forces
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Meet one of the best tools to enhance functional strength and power
Resistance bands accelerate gravity, increase momentum and reactively train your
body on how to decrease ground reaction force or time. Now there are several
tools that can impact one or two of these but there is no other tool that can do that
while still allowing you to train regular movement patterns including running.
Weights teach us how to handle gravity at slower speeds.
Body weight training teaches us how to control our body against gravity.
However neither of these teaches us how to harness that strength and bring it onto
the field of life or sport like resistance bands can.
Let’s face it; everyone would like to have an athletically performing and looking
body. This could mean improved balance, better agility, good running skills, more
flexibility, better power, or a leaner, more sculpted appearance. As a fitness
professional, the more athletic you can get your clients feeling and seeing, the
longer you have them as client.
Fitness professionals all have their favorite programs, workouts and exercises.
However, the bottom line is to make sure the training gets results.
Do your present training tools allow you to?
Create force vectors in all planes or diagonals
Get clients to move like they do naturally
Get stronger where it counts... on the field of life
Train your clients anywhere
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Make every workout a new experience
Provide unlimited resistance and exercise options
Address all aspects of fitness and performance
Resistance band training can do all of that and a whole lot more.
Resistance Band Training (RBT) is a systematic training approach that employs
resistance bands as the primary training tool. RBT can go where you want to go.
Parks, homes, parking lots, churches, gymnasiums….. You name it. With RBT
you become a gym without walls.
Most fitness professionals still evaluate bands as a last alternative to resistance
training. Very few trainers don’t understand how RBT will help their clients get
leaner, stronger, and more powerful while keeping helping them stay injury free
and pain free.
RBT is not that difficult to learn how to implement and considering the cost to
train with bands, it actually becomes extremely cost effective, highly versatile and
unmatched in regards to its incredible training impact.
I hope my introduction did not bore you but rather created a different mindset
when it comes to how as a fitness professional you evaluate RBT.
I hope you find my 70 RBT Must Have Tips for Trainers to be helpful regardless if
you are a present user of bands or are considering it.
Thank you and enjoy the manual.
Dave Schmitz
www.resistancebandtraining.com
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Choosing the BEST Band to Purchase
1. All bands are not created equal. Layered bands are by far the most
durable band do to their latex matrix construction, especially when “latex
bonding” is incorporated into the construction process. Latex bonding
heats and glues every layer of the band versus waiting until the end to heat
the band. This enhances the layering process and eliminates bands
splitting. Molded bands are simply thick theraband that will easily tear like
a sheet of paper once a small tear is developed along the side of the band. A
“latex bonded” layered band has multiple layers that adds 400% greater
tensile strength and durability to the band.
2. Best layered band is a band that uses “latex welding” to firmly adhere the
end of the final layer onto the band. This eliminates any peeling that can
occur as the band is repeatedly stretched out. Peeling does not necessarily
weaken the band but it can give the RBT beginner the perception that the
band is defective.
3. Band texture is also important. Bands should be tacky and easily adhere
to the surface they are attached to. This allows for a strong attachment
that is slip free and comfortable.
4. Bands should feel firm not soft. A soft band is comfortable at first but
will quickly tear when put under tension. Firm bands have greater
durability and will hold up under heavy use.
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5. Band resistance levels should be created by differences in width not
thickness. Any band that is thicker than 1/8 inch is typically over layered
and will have a tendency to peel and split easier.
6. Make sure you only purchase flat bands versus tubular bands. Tubular
bands are a molded hollow band that will not hold up to the training used
at www.resistancebandtraining.com . Tubular bands are more designed
for light strength training where forces are kept relatively low and reps
high.
7. Nylon covered tubular bands were created to eliminate the breaking issue
with tubular bands. Unfortunately this nylon covering creates a solid stop
point that can lead to injury. With the type of running and explosive drills
we perform, I would strongly recommend not trying to replicate them using
nylon covered tubular bands.
You must have an unlimited end point just in case clients accidentally
stretch the band to far which often can occur when training at high
intensities like we frequently do at RBT.com.
8. Bungee cords versus tubular band do provide better durability but once
again they have a solid end point. Also, they have a rounded construction
which does not adhere well to attached surfaces. This will also slide or roll
when attached to poles or other stable structures. Lastly, bungee cords do
not allow you to create for belts or harnesses like flat bands do. Therefore
additional accessories like belts and harness will be necessary to purchase.
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9. Make sure bands come in different colors. This may seem basic but if 2
bands are the same color it makes it very difficult to quickly instruct clients
on which bands you want them to use. Colors are an easy visual cue that
makes band identification easy.
10. Make sure bands come with at least a 1 year warranty that covers
manufacturing defects. This warranty usually covers you completely,
assuming you are using bands correctly and not overstretching them.
Bands can break like any other tool, if you miss use it but you still should be
protected incase a band is defective.
Band Information Chart
Band Name Band Color Band Size
(inches)
Band Strength
(lbs)
Small RED ½ 5- 20
Medium Yellow 15/16 20-35
Large Orange 1 1/8 30-75
X-Large Green 1 3/4 50-120
XX-Large Purple 2 1/2 100 - 170
XXX-Large Black 3 1/2 150 - 240
Resistance Band Training Systems has a defect rate of 1 band per 1500
bands sold or .06%
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Band Care
11. Always take your bands apart after linking them together. This allows
them to breath and eliminates the band from being in a tight, twisted
position for long periods of time. This twisted position will eventually
weaken the band and shorten the band’s training shelf life.
12. Store your bands in a hanging position if possible. This allows the
bands to easily be taken by your clients for use while letting them remain
lengthened out in a relaxed position when not being used.
13. If bands become dirty or sanitizing becomes a concern, using a mild
dishwashing soap to clean them is your best option. Usually warm water
and soap is all that is needed. Make sure you hang them up to dry after
washing them
14. If bands become wet from training outside, make sure you unlink all
bands and allow them to hang to dry out. Don’t place them inside a sealed
up plastic container still linked up and wet. As they dry the links tighten
and become extremely difficult to unlink.
15. Have clients inspect bands for defects or long term wear and tear before
training. Bands last a long time but will eventually wear out. Identifying
bands that are damaged or worn out can be accomplished by routine
inspecting them prior to training.
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16. If you have a band that peels, do not try to manually tear away the
peeled piece. Use a scissors to cleanly cut the peeled segment away. This
will prevent additional peeling from quickly reoccurring.
Choosing the correct Band Resistance for You and
Your Clients
17. Band resistance levels range from 5- 300lbs or more. Everyone’s body
is stronger in certain movements. As a result you will need multiple
resistance options to effectively train several clients at a time. I suggest
purchasing band packages versus individual bands to save money, increase
your resistance training options and be able to maximize training workload.
18. Most female client will use red small (1/2 inch) or black medium ( 3/4
inch) bands to perform 90% of their training. The best package for this will
be the Economy Package
19. Male clients will find they need additional resistance as they gain
strength. Adding a pair of purple large ( 1 1/8 in.) bands will be helpful. As
a result the Total Fitness Package is the best way to go.
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20. Evaluating your client’s fitness goals will also determine band
resistance needs. Here are a few suggestions based on fitness goals.
Absolute strength- go with purple 1 1/8 inch bands or Green XL 1 ¾ inch bands
Upper Body Pulling-Pushing Drills - go with Black 15/16 inch bands with training handles
Lower Torso Drills - go with Purple 1 1/8 inch bands
Tug of War or Partner Resistance running – go with green 1 ¾ inch bands or Purple large 1 1/8 bands
Click Here All Bands and Accessories
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RBT Set-up Tips
21. The only way to learn is by doing. Personally training using multiple
band set-ups will teach you as a fitness professional how to determine what
works best for you and your clients.
22. Best set-ups to begin RBT are the Double Linked Band Set-up for lower
torso and cardio while the 2 Bands with Handles works the best for upper
body training. This will allow you to do 80% of all drills found I share with
you in the www.howtotrainwithbands.com E-book series.
23. Educate your clients on how to safely attach bands and link bands
together. If there is any concern for band damage, always use a Band
Utility Strap to attach bands to a stable structure with a questionable
surface.
24. Training Handles are not essential but do provide significantly greater
comfort and training efficiency when performing upper torso strength drills
when training with Red, Black or Purple bands.
25. The Crisscross set-up is a great way to teach how to increase activation
and recruitment of the lumbo-pelvic-hip (LPH) complex which we know is
the body’s power zone. If clients are not comfortable with this using a
single band set-up for front squats also does an effective job at activating
the LPH.
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26. If clients have difficulty training with the bands around their hips,
consider using a wider band attached to a smaller band or have them use a
simple weight belt with the band looped through.
Using a belt will make changing training positions slightly more challenging
than if the band is around the hips but as strength improves, the belt can be
replaced with a wider more comfortable band.
27. Best attachment site for a band is around a round post. Don’t be fooled
by attaching your band onto a square pole with round edges (such as squat
rack or soccer goal post). This will over time create stress points on your
band and cause it to wear at those points. This will especially occur if you
have a soft or mold type band versus a layered band.
28. Attaching a smaller band with a larger band will increase your band
resistance and durability factor because forces are now being dispersed
over two bands versus one. I will often combine 2 smaller bands to create
resistance comparable to a larger band. This also an effective way to create
a larger band without actually having it in your training inventory.
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Guidelines for Using a Band Utility Strap (BUS)
29. Always attach the BUS into the hinged side of the door to avoid the door
opening up accidentally during training.
30. Always use the BUS if there is any risk of damaging your band.
31. When using a band utility strap make sure the band stays securely
positioned onto the large plastic connection site and does not go onto the
nylon. Once tight the nylon could cut or damage the band.
Using Training Handles
32. Use training handles primarily with red, black or purple bands. Any
band that is wider than 1 1/8 inch probably does not require training handle
and is usually not needed for upper torso training.
33. Make sure you use the wide side of the training handle clip to place the
band onto to avoid the band getting pinched
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34. Do not attempt to use training handles as a band utility strap.
*******
10 different resistance band set-ups are demonstrated
step by step on the
Resistance Bands Unleashed DVD Series
******
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Using Bands In the Weight Room or Fitness Center
35. If you choose to attach bands to barbells, dbs or kettlebells, make sure
you use a small red band at first. Balancing the weight and learning how to
accelerate the weight throughout the range of motion will take time.
36. Very often clients have muscle imbalance issues which will predispose
them to injury when they begin using bands. If they have not mastered the
initial lift well without bands, do not incorporate bands into that lift until
good quality movement is mastered.
37. Using the crisscross set-up whenever possible to perform ground based
lift with a barbell is a safer and equally effective way to combine barbells
and bands versus attaching the bands to the bar. This not only helps with
balance but will reflexively teach clients how to drive from their power
center while performing exercises like Dead-lifts, Front Squats, Back
Squats, or Push Presses as well as the Cross-Fit thruster.
38. Make sure the band is securely attached onto the bar and a stable
structure below. If the band accidentally slides off the bar or off the lower
attachment site, it will create an asymmetrical load which could lead to
injury.
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39. If using dbs to anchor bands for squats or bench press, make sure they
are hexagon dbs or make sure they cannot roll during the lift. Dumbbells
that move will change resistance patterns during the lift and may create
lose of balance or an unexpected asymmetrical load.
40. Have clients use bands for auxiliary lifts whenever possible. As an
example, after a heavy bench press, have athletes perform standing
horizontal chest presses for strength endurance and to create a greater
metabolic workload.
41. Performing bio-motor drills like lunges, 1 step deceleration or 2 step
deceleration drills can easily be brought into a weight room or home gym
setting. Training band running drills are an excellent way to enhance core
strength and development while increasing metabolic demand.
Getting Started With RBT
42. Evaluate your present exercises that you use other tools for and attempt
to replace 1 exercise with an RBT exercise every workout for 2 weeks.
(Example: Staggered Stance Horizontal Push vs. Incline bench press or
RBT Lunges vs. Knee Extensions & Curls) This will allow you as a fitness
professional to determine your client’s response more effective while not
completely altering your training program.
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43. Don’t emphasize heavy bands at first. Use small to medium bands
initially to improve movement skills, integration and speed of movement.
Increasing resistance is easily done by stepping out and stretching the band
further which is something that naturally will occur as you and your clients
become stronger with bands.
44. Adding bands to body weight exercises is a good way to incorporate
bands with your clients. RBT assisted pull-ups, push-ups or dips will allow
a client to perform an exercise that they previous could not perform.
Stronger clients can crank out more reps and develop better strength
endurance and body control by implementing bands with body weight
training.
45. Use bands to enhance the workout atmosphere by taking your clients
out to the park or tennis courts to workout. This is highly motivating and
fun for clients which will only enhance training results
46. All running drills should emphasize control and rhythm before
speed. Deceleration is a global problem among athlete and is
often overlooked when training in bands.
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47. Avoid using to strong of a band initially. This will create
substitution patterns and muscle compensation that can lead to
injury.
RBT for Coordination and Balance in Seniors
48. Use a parallel stance for pulling exercises and wide staggered stance for
pushing exercises when first implementing these types of exercise with
seniors. These are the most stable bases of support and will allow the upper
torso to work the most efficiently.
49. Always work with smaller bands initially and change stance or speed to
increase exercise difficulty.
50. Perform assisted lower torso drills at first to allow seniors to become
comfortable with RBT and the balance that is required.
51. Best RBT Beginner Exercises for Seniors
Single arm pulls and pushes with or without opposite hand balance assist on a chair or wall
Assisted step and reach with hip band attachment
Marching with a small hip band attachment with or without hand balance assist
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RBT For Fat Lose
52. Using RBT circuits like the Upper Body or Lower Body Circuits found in
my 4 Week Beginner Workout, that comes with the Total Fitness and
Economy Packages, is a great way to get your clients shedding fat quickly
training in bands
53. Using the Tabata method of 20 second on – 10 seconds off x 8 rounds
with the emphasis on rep speed, will produce incredible increases in
metabolism and work load. Using the Exclusive RBT Tabata Sound Track
makes this very easy once the exercise are learned
54. Using the RBT running drills creates both strength and cardio effects
due to the repeated acceleration and deceleration nature of the exercises.
Just make sure to allow clients to set the deceleration tempo.
55. Implement a body weight drill with an opposing RBT drill will a very
effective training stimulus because the difference in resistance loads. Body
weight drills will be slow movements that are most difficult at mid range
while RBT drills will allow for faster rep speed with the workload greater at
the end of the range of motion.
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56. Create multi-plane exercises by having clients change foot position on
each subsequent set of the same exercise. (Example: Standing Stationary
Pull can use parallel stance, staggered stance right, staggered stance left, or
standing perpendicular to the band’s line of pull) Each of these will
challenge the body force production differently and make it work a little
harder while developing lean, long muscles in all 3 planes.
57. Best FAT LOSE RBT Circuits using 20-10 or 45-15 Sound Tracks
Single Band: High Pull - Front Squat – Push Press – Squat Jump
2 Band – 2 Handle: Squat Pull – Horizontal Push
4 way Running Matrix: Shuffle Right – Shuffle Left – Backpedal – Station Run
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RBT for Flexibility
58. Start all band stretches with a red or black band to ensure the proper
techniques and avoid muscle inhibition that occurs when struggling with to
heavy of a band. The body must be able to relax and have good
neuromuscular control to get optimal active lengthening.
59. Flexibility only improves if clients go where they can’t which means they
must stretch where they are tight and not just stretch where they are mobile
or loose.
60. Teach flexibility drills just like all other drills… one at a time. Do not
have clients do all the drills the first day. Start with the 3 way hamstring,
then the ankle and then the anterior hip.
61. If as a fitness professional you are ordering bands strictly for stretching,
the best band to stretch with will be either the black (3/4 inch) or the
Purple (1 1/8 inch) bands.
62. Fitness professionals should work with RBT flexibility drills for at least
2 weeks before teaching it to their clients. Trainers need to feel what
regions become tight and which directions are more restricting. By being
able to predict this with a client, trainers immediately increase their client’s
respect of their knowledge.
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***************
For more help in learning the RBT
stretching go to……
Total Flexibility Training with Bands DVD and
Band Package
****************
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RBT for Youth Fitness
63. Keep middle school children in red (½ inch) or Black ( 3/4 inch) bands
when training any bio-motor drills. It allows them to learn and not be
placed at risk for injury during the deceleration phase of training
64. Do not implement stretching with middle school children. Their
nervous system is highly sensitive and hyperactive which will not allow
them to tolerate band stretching well. Also their focus is such that, band
stretching will often be to focus intense for them to avoid compensation
during the exercises.
65. I would recommend RBT stationary strength training drills initially in
conjunction with body weight training. Stationary drills will emphasize
stability and control similar to body weight training.
66. Whenever possible, perform the RBT drills you are projecting to do in
the bands, without bands first. This will allow children to learn without
being under the pressure of the band. It will also avoid the band being a
distraction when they are implemented.
67. Make sure you always allow kids to run without bands after training to
provide them kinesthetic feedback and awareness of how bands make them
move better. This will excite them and make motivating them to train far
easier at the next training session.
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68. When training middle school or high school children, use sets of 3-5
reps to avoid over fatigue and poor quality movement. The goal with RBT
for youth is developing good movement skills while continuing to build on
training success.
69. Best introductory Youth RBT Running Drills:
One step or one step release drills
2 Step Speed Deceleration Drills done in red bands
Stationary Power skipping
*****************
To learn more about how to train our
youth in bands ask about the Quick Kids
6 week speed program available with any
resistance band package.
******************
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Training Clients in Partnerships
70. When training in partnerships always make sure you teach how to hold
for the training client first. Often holders make or break a good partner
RBT session.
71. Training in partnerships allows fitness professionals to work with only
half the group at a time. Emphasize with the resting group the importance
of listening and watching so as the instructor you do not have to teach a
beginning drill twice.
72. Using partner band training will cut your boot camp band needs in half.
Essentially clients will need a band per person to do all running and many
of the lower or upper torso training exercises. This is significantly less as
compared to having to create independent stations.
73. Make sure when setting up client partnerships, you base teams on hip
height and than by body weight. This prevents the bands from rising up
on the shorter person during hip attached training.
74. Always begin group training using attachment free training first so boot
campers do not have to concern themselves initially with holding.
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75. Best RBT Exercises to begin with using Partner Attached Band Training
Partner Forward lunges
Power skipping
Hip Attached reach squats
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I hope you have enjoyed my 75 RBT Tips for Fitness Professionals.
I did not create www.resistancebandtraining.com to exclusive sell bands. It
was designed to teach fitness professionals how to learn, implement and
create awesome results for their clients using Reactive Resistance Band
Training.
Getting BETTER with BANDS!!
Dave Schmitz
Resistance Band Training Systems, LLC
**********
To learn more about Dave Schmitz go to:
www.resistancebandtraining.com
***********
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