Question on Block 4A Week 1

[Joe Coletta]

#17582

Hey gang,

Update: mobility in shoulder is returning. I was able to do banded pushups the other day without any issue.

For Block 4A, what exactly does “Reverse” banded squat and bench entail? I assume it involves setting the band up for assistance rather than resistance but I’m probably wrong. Also, when you say “mini band” does that involve using one of the smaller bands as opposed to the beefier, standard bands?

Thanks.

Joe

[Matt]

#17583

Joe,

A mini band is one of THESE yes they are smaller and sometimes yellow.
You are correct about the reverse band. The bands should be hung from the top of a rack and attached to the bar.
In the short video HERE you can see two different ways to set up the bands depending on what equipment you have access to.
The few things you want to make sure of: are the bands set so they pull you directly up and not slightly forward/backward, are they set so there is some (not a lot) of tension at the top of the squat (this will help from shifting), and lastly that you will be able to duplicate this set up for future sessions.
At the end of the day as long as you do these few things it doesn’t matter how they are set up as long as it is the same each time, otherwise you will have no standard to compare to. One time it could be taking off 50lbs in the bottom and another it could be taking off 100lb.
Hope this help, try to post a video or picture of the set up once you do this session.

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