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1BEGINNERRESISTANCE BANDTRAINING PLANSleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
2INTRODUCTIONPlease refer to the “SG Overview of Resistance Band Training Plans” document for advice on how tocustomise this workout and for a list of exercise progressions with video demonstrations.The Beginner Training Plan is designed for someone who is either brand new to strength training or has notbeen consistently and intelligently strength training for longer than 6 months.It can also be for someone who has not strength trained in a long time or is simply looking to revisit andmaster the basics. [BLOCK 1] Weeks 1 – 2: Starts off gently with 2 x Full-Body workouts per week using the easierbeginner exercise variations of each main movement pattern. If you are an absolute beginner, thenthis will be a great place to start. If you are a slightly more experienced beginner, then it may feel alittle bit easy at first, but it will set a good foundation for you. If you feel the need to do more thenadd in some additional cardio on your non-training days. [BLOCK 2] Weeks 3 – 4: Progresses to 3 x Full-Body workouts per week using gradually moreintermediate exercise variations. [BLOCK 3] Weeks 5 – 6: Progresses to 2 x Upper Body workouts and 2 x Lower Body workouts perweek using even more intermediate exercise variations. [BLOCK 4] Weeks 7 – 8: Continues with 2 x Upper Body workouts and 2 x Lower Body workouts perweek using predominantly more intermediate exercise variations.Examples shown above of the Squat (Bodyweight Box Squat), Horizontal Push (Bodyweight Incline Push-Up), Hip-Hinge(Band Romanian Deadlift), and Horizontal Pull (Band One-Arm Row) beginner level movements.HOW TO DO THE WORKOUTSPlease see pg. 39 of the “SG Overview of Resistance Band Training Plans” document for 3 different ways thatyou can perform these workouts and an explanation of reps, sets, and rest times.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
3WARM-UP AND COOL-DOWN RECOMMENDATIONSDoing a warm-up before your workout and a cool-down afterwards are often the hardest part about workingout. They’re the least exciting components of a workout and often seen as a “chore”.However, a warm-up will help you perform better during your workout and a cool-down will help yourecover faster afterward – both of which lead to better results.WARMING UP:The goal of a proper warm-up is to help prepare both your body and mind for exercise, while decreasing thechange of injury during training.This is especially important if you’ve spent several hours being sedentary and immobile before yourworkout.So keep this section short, we’re going to refer out to Girls Gone Strong and their excellent article: What AreThe Components of a Great Warm-Up?In there, they walk you through the 5 components of an ideal warm-up:1.2.3.4.5.Self-Myofascial Release (optional)Diaphragmatic Breathing and Core-Pelvic Floor Connection Breathing (highly recommended)Cardiovascular Warm-Up (optional)Dynamic Warm-Up and Movement Preparation (highly recommended)Warm-Up Sets (optional)If you’d like to just jump straight into doing some Dynamic Warm-Ups, which will provide most of the warmup benefit, then watch this Dynamic Warm-Up Video.COOLING DOWN:The goal of a proper cool-down (also known as post-training recovery) after your workout is to help yourbody boost recovery and transition away from its “fight-or-flight” state to a more relaxed “rest-and-digest”state.There are several things that you can do immediately post-workout:1.2.3.4.Self-Myofascial Release (see warm-up above)Mobility or Flexibility Exercises (some examples here)Diaphragmatic Breathing and Core-Pelvic Floor Connection Breathing (see warm-up above)Low-Intensity Cardiovascular Exercise (walking, light cycling, etc)Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
4BEGINNER WORKOUTSBlock 1, Weeks 1-22 Weeks of 2 workouts per week.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
5BLOCK 1 WEEK 1FULL BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge312-1430-60 secHorizontal Push1Bodyweight Incline Push-Up38-1030-60 secHip1Band Romanian Deadlift (13mm)38-1030-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*310-1230-60 secSingle-Leg1Bodyweight Split Squat*310-1230-60 secCore AntiExtension1Bodyweight Plank Off Knees**28-1030-60 secCore Anti-Rotation1Band Pallof Press (13mm)*28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.FULL BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge312-1430-60 secHorizontal Pull1Band One-Arm Row (13mm)*38-1030-60 secSquat1Bodyweight Box Squat38-1030-60 secVertical Push1Band Two-Arm Overhead Press (13mm)310-1230-60 secSingle-Leg1Bodyweight Split Squat*310-1230-60 secCore Anti-LateralFlexion1Bodyweight Side Plank Off Knees* **28-1030-60 secCore Hip Flexion1Incline Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
6BLOCK 1 WEEK 2FULL BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge412-1430-60 secHorizontal Push1Bodyweight Incline Push-Up48-1030-60 secHip1Band Romanian Deadlift (13mm)48-1030-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*410-1230-60 secSingle-Leg1Bodyweight Split Squat*410-1230-60 secCore AntiExtension1Bodyweight Plank Off Knees**28-1030-60 secCore Anti-Rotation1Band Pallof Press (13mm)*28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.FULL BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge412-1430-60 secHorizontal Pull1Band One-Arm Row (13mm)*48-1030-60 secSquat1Bodyweight Box Squat48-1030-60 secVertical Push1Band Two-Arm Overhead Press (13mm)410-1230-60 secSingle-Leg1Bodyweight Split Squat*410-1230-60 secCore Anti-LateralFlexion1Bodyweight Side Plank Off Knees* **28-1030-60 secCore Hip Flexion1Incline Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
7BEGINNER WORKOUTSBlock 2, Weeks 3-42 Weeks of 3 workouts per week.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
8BLOCK 2 WEEK 3FULL BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Pull1Band One-Arm Row (13mm)*38-1030-60 secSquat1Bodyweight Box Squat38-1030-60 secHorizontal Push2Bodyweight Push-Up38-1030-60 secSingle-Leg1Bodyweight Split Squat*310-1230-60 secVertical Push1Band Two-Arm Overhead Press (13mm)310-1230-60 secCore AntiExtension1Bodyweight Plank Off Knees**28-1030-60 secCore Anti-Rotation1Band Pallof Press (13mm)*28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.FULL BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge312-1430-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*310-1230-60 secSquat2Bodyweight Squat38-1030-60 secHorizontal Push1Bodyweight Incline Push-Up38-1030-60 secHip1Band Romanian Deadlift (13mm)38-1030-60 secCore Anti-LateralFlexion1Bodyweight Side Plank Off Knees* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
9ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.FULL BODY 3MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge312-1430-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*310-1230-60 secHop1Band Romanian Deadlift (13mm)38-1030-60 secVertical Push1Band Two-Arm Overhead Press (13mm)310-1230-60 secSingle-Leg2Bodyweight Reverse Lunge*310-1230-60 secHorizontal Pull2Band Two-Arm Row (13mm)38-1030-60 secCore Hip Flexion1Incline Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
10BLOCK 2 WEEK 4FULL BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Pull1Band One-Arm Row (13mm)*48-1030-60 secSquat1Bodyweight Box Squat48-1030-60 secHorizontal Push2Bodyweight Push-Up48-1030-60 secSingle-Leg1Bodyweight Split Squat*410-1230-60 secVertical Push1Band Two-Arm Overhead Press (13mm)410-1230-60 secCore AntiExtension1Bodyweight Plank Off Knees**28-1030-60 secCore Anti-Rotation1Band Pallof Press (13mm)*28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.FULL BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge412-1430-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*410-1230-60 secSquat2Bodyweight Squat48-1030-60 secHorizontal Push1Bodyweight Incline Push-Up48-1030-60 secHip1Band Romanian Deadlift (13mm)48-1030-60 secCore Anti-LateralFlexion1Bodyweight Side Plank Off Knees* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
11ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.FULL BODY 3MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge412-1430-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*410-1230-60 secHop1Band Romanian Deadlift (13mm)48-1030-60 secVertical Push1Band Two-Arm Overhead Press (13mm)410-1230-60 secSingle-Leg2Bodyweight Reverse Lunge*410-1230-60 secHorizontal Pull2Band Two-Arm Row (13mm)48-1030-60 secCore Hip Flexion1Incline Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
12BEGINNER WORKOUTSBlock 3, Weeks 5-62 Weeks of 4 workouts per week.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
13BLOCK 3 WEEK 5UPPER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Push2Bodyweight Push-Up38-1030-60 secHorizontal Pull1Band One-Arm Row (13mm)*38-1030-60 secVertical Push1Band Two-Arm Overhead Press (13mm)310-1230-60 secVertical Pull2Band Two-Arm Pull-Down (13mm)310-1230-60 secCore2Band Pallof Press ISO (13mm)* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge312-1430-60 secSquat2Bodyweight Squat38-1030-60 secHip2Band Deadlift (13mm)38-1030-60 secSingle-Leg1Bodyweight Split Squat*310-1230-60 secCore2Bodyweight Side Plank* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
14ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.UPPER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Pull2Band Two-Arm Row (13mm)38-1030-60 secHorizontal Push2Bodyweight Push-Up38-1030-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*310-1230-60 secVertical Push2Band One-Arm Overhead Press (13mm)*310-1230-60 secCore2Bodyweight Plank**28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute2Bodyweight Shoulder-Elevated Hip Thrust312-1430-60 secHip1Band Romanian Deadlift (13mm)38-1030-60 secSquat1Bodyweight Box Squat38-1030-60 secSingle-Leg2Bodyweight Reverse Lunge*310-1230-60 secCore2Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
15BLOCK 3 WEEK 6UPPER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Push2Bodyweight Push-Up48-1030-60 secHorizontal Pull1Band One-Arm Row (13mm)*48-1030-60 secVertical Push1Band Two-Arm Overhead Press (13mm)410-1230-60 secVertical Pull2Band Two-Arm Pull-Down (13mm)410-1230-60 secCore2Band Pallof Press ISO (13mm)* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTGlute1Bodyweight Glute Bridge412-1430-60 secSquat2Bodyweight Squat48-1030-60 secHip2Band Deadlift (13mm)48-1030-60 secSingle-Leg1Bodyweight Split Squat*410-1230-60 secCore2Bodyweight Side Plank* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
16ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.UPPER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Pull2Band Two-Arm Row (13mm)48-1030-60 secHorizontal Push2Bodyweight Push-Up48-1030-60 secVertical Pull1Band One-Arm Pull-Down (13mm)*410-1230-60 secVertical Push2Band One-Arm Overhead Press (13mm)*410-1230-60 secCore2Bodyweight Plank**28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute2Bodyweight Shoulder-Elevated Hip Thrust412-1430-60 secHip1Band Romanian Deadlift (13mm)48-1030-60 secSquat1Bodyweight Box Squat48-1030-60 secSingle-Leg2Bodyweight Reverse Lunge*410-1230-60 secCore2Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
17BEGINNER WORKOUTSBlock 4, Weeks 7-82 Weeks of 4 workouts per week.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
18BLOCK 4 WEEK 7UPPER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Push2Bodyweight Push-Up38-1030-60 secHorizontal Pull338-1030-60 secVertical Push3310-1230-60 secVertical Pull2Band Two-Arm Pull-Down (13mm)310-1230-60 secCore2Band Pallof Press ISO (13mm)* **28-1030-60 secBand One-Arm Row With a Thicker Band(22mm)*Band Two-Arm Overhead Press With aThicker Band (22mm)* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTGlute3Bodyweight Single-Leg Glute Bridge*312-1430-60 secSquat2Bodyweight Squat38-1030-60 secHip2Band Deadlift (13mm)38-1030-60 secSingle-Leg3Band Reverse Lunge (13mm)*310-1230-60 secCore2Bodyweight Side Plank* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
19ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.UPPER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Pull2Band Two-Arm Row (13mm)38-1030-60 secHorizontal Push3Band Push-Up (13mm)38-1030-60 secVertical Pull3Band One-Arm Pull-Down With a ThickerBand (22mm)*310-1230-60 secVertical Push2Band One-Arm Overhead Press (13mm)*310-1230-60 secCore2Bodyweight Plank**28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute2Bodyweight Shoulder-Elevated Hip Thrust312-1430-60 secHip3Band Romanian Deadlift With a ThickerBand (22mm)38-1030-60 secSquat3Band Goblet Squat (13mm)38-1030-60 secSingle-Leg2Bodyweight Reverse Lunge*310-1230-60 secCore2Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
20BLOCK 4 WEEK 8UPPER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Push2Bodyweight Push-Up48-1030-60 secHorizontal Pull348-1030-60 secVertical Push3410-1230-60 secVertical Pull2Band Two-Arm Pull-Down (13mm)410-1230-60 secCore2Band Pallof Press ISO (13mm)* **28-1030-60 secBand One-Arm Row With a Thicker Band(22mm)*Band Two-Arm Overhead Press With aThicker Band (22mm)* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 1MOVEMENTLEVELEXERCISESETSREPSRESTGlute3Bodyweight Single-Leg Glute Bridge*412-1430-60 secSquat2Bodyweight Squat48-1030-60 secHip2Band Deadlift (13mm)48-1030-60 secSingle-Leg3Band Reverse Lunge (13mm)*410-1230-60 secCore2Bodyweight Side Plank* **28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
21ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.UPPER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTHorizontal Pull2Band Two-Arm Row (13mm)48-1030-60 secHorizontal Push3Band Push-Up (13mm)48-1030-60 secVertical Pull3Band One-Arm Pull-Down With a ThickerBand (22mm)*410-1230-60 secVertical Push2Band One-Arm Overhead Press (13mm)*410-1230-60 secCore2Bodyweight Plank**28-1030-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.ACTIVE RECOVERY (OPTIONAL)Get your body moving for 15-20 minutes on a rest day in between workouts.Active recovery involves performing low-intensity exercise to keep blood flowing, deliver nutrients to yourmuscles, reduce soreness, burn additional calories, and help maintain your habit of being physically active.E.g. Walking, cycling, swimming, hiking, dancing, yoga, mobility work, self-myofascial release, etc.Active recovery should be relatively easy. You should feel better afterwards, not worse.LOWER BODY 2MOVEMENTLEVELEXERCISESETSREPSRESTGlute2Bodyweight Shoulder-Elevated Hip Thrust412-1430-60 secHip3Band Romanian Deadlift With a ThickerBand (22mm)48-1030-60 secSquat3Band Goblet Squat (13mm)48-1030-60 secSingle-Leg2Bodyweight Reverse Lunge*410-1230-60 secCore2Slow Mountain Climber*212-1430-60 sec* Perform prescribed reps for each side.** Hold each rep for 5 secs, relax briefly, and then perform the next rep.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
22GET YOUR RESISTANCE BANDSWe recommend using closed loop “powerbands” that look like this:The bands are normally colour-coded to help you identify different thicknesses and strengths, however notall brands follow the same colour-coding scheme.A more reliable way to identify which band is which is to look at the thickness: 13 mm thick – usually red colour – light resistance band22 mm thick – usually black colour – medium resistance band32 mm thick – usually purple colour – heavy resistance band44mm thick – usually green colour – extremely heavy resistance bandFor the Sleekgeek Training Plans, we recommend that you get yourself a 13mm thick resistance band to startwith and a 22mm thick resistance band that you can progress to.Thicker is not always better because lighter bands can always be doubled or stretched out further to providemore tension and resistance.For this reason, we hardly ever recommend the 32mm thick resistance band and never recommend the44mm thick resistance band - unless one is actually doing powerlifting in the gym and using the bands tohelp move very heavyweights.You can buy resistance bands online from the Sleekgeek Online Store – our courier usually delivers within 13 working days depending on where in South Africa you are.DISCLAIMER: If you have any pre-existing medical conditions or injuries and have at any stage been advisednot to exercise, please consult your physician prior to starting any exercise programme.The information provided in this programme is not intended to replace the advice, diagnosis orrecommendations of a doctor or health care practitioner.Always consult a doctor before embarking on an exercise or nutrition programme if for any reason at all yoususpect that you are not able to take part.Sleekgeek Training Guide – Beginner Training Plan and WorkoutsCopyright 2020 Sleekgeek SA (Pty) Ltd. All rights reserved.
(Band Romanian Deadlift), and Horizontal Pull (Band One-Arm Row) beginner level movements. HOW TO DO THE WORKOUTS Please see pg. 39 of the “SG Overview of Resistance Band Training Plans” document for 3 different ways that you can perform these w
