Band Walk-out (Anti-Rotation)

Exercise Information

Exercise Name:	Band Walk-out (Anti-Rotation)
Resistance Band Type:	A flat resistance band
Equipment Required:	A secure chest-level anchor point
Body Parts Exercised:	Core, hips and arms

Exercise Procedure

Exercise Start Position

1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest-height.
2. Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands.
3. Your chest is facing forward with your arms straight and hands at chest height.
4. Move away from the anchor point to create tension in the resistance band.

Exercise End Position

1. Stand side-on to the anchor point in a balanced, stable stance holding both ends of the resistance band in both hands.
2. Your chest is facing forward with your arms straight and hands at chest height.

Action

1. Whilst holding both ends of the resistance band in both hands with your arms directly in front of you, step sideways away from the anchor point until the resistance band is too tense to go any further.
2. Then slowly walk sideways back toward the anchor point, stopping before all tension is lost in the resistance band. Return to the starting position and repeat.
3. Once you have completed your set on one side, turn to face the opposite direction and repeat on the other side.

Modification Options

1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.

Technique Tips

• To change the difficulty of the exercise, use a weaker or stronger resistance band.

Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Band Walk-out (Anti-Rotation) Demonstration Video