This is a seven day workout cycle completing three sets of each exercise. It alternates between work (Pull, Push, Legs, described below) and active rest. Each workout session takes about 30-40 minutes, but can be completed in about 20 minutes if you remove optional exercises and only rest 1-2 minutes between sets.
Equipment required: a Harambe System Bar (with charcoal loops and rods), the Harambe System Footplate, Serious Steel 41" Bands, and Sapphire Ropes (for back squats, which are optional). You can progress in tension by stacking bands, or by using our spacers and different sized ropes. Spacers increase tension, while longer ropes will decrease tension. To perform each movement, you attach the band to the bar, you put the other end of the band under the Footplate, and then perform your choice of lift.
Using the bar: To see how to load bands onto one of our bars click here. It is convenient to have a cork block to rest your bar on between sets or when loading it. Inspect your bar before use: click here for instructions.
Using the footplate: In all these movements, the band runs through the main channel of the Footplate in one of two ways: doubled or singled. The rule of thumb is if the bar is above the waste, use a singled configuration. If it's below the waist, use doubled. To see both ways, click here. We recommend you prestretch your bands before singled movements.
Warm-up: We recommend you do 1-2 sets of 12 reps of a light before each movement.