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Including resistance bands and dumbbells in your training with Procedos Platform9 is an excellent way to increase resistance, stability, and functionality.

Including resistance bands and dumbbells in your training with Procedos Platform9 is an excellent way to increase resistance, stability, and functionality. Here are 20 exercises that combine resistance bands, dumbbells, and Procedos Platform9, organized by muscle groups and goals:

Lower Body Exercises

  1. Lunges with Resistance Band and Dumbbells

    • Place a resistance band around your knees and hold a dumbbell in each hand. Perform lunges toward positions 1 → 5 → 7.
    • Focus: Strengthens glutes, thighs, and improves knee stability.

  2. Lateral Lunges with Resistance Band

    • Place a resistance band above your knees. Perform lateral lunges from position 1 to 3 while holding dumbbells for extra resistance.
    • Focus: Trains inner and outer thighs and glutes.

  3. Squats with Resistance Band

    • Stand on positions 2 and 6 with a resistance band around your thighs. Hold a dumbbell at your chest for added weight. Perform deep squats.
    • Focus: Activates glutes and stabilizes knees.

  4. Single-Leg Squats with Dumbbells

    • Place one foot on position 1 and keep the other off the ground. Hold dumbbells by your sides and slowly squat down.
    • Focus: Strengthens glutes, thighs, and improves balance.

  5. Hip Thrusts with Resistance Band

    • Lie on your back with your feet on positions 2 and 4, and a resistance band around your knees. Push your hips up while engaging your glutes.
    • Focus: Strengthens glutes and lower back.

  6. Reverse Lunges with Dumbbells

    • Hold dumbbells in your hands and step back to position 8. Return to the starting position.
    • Focus: Trains thighs, glutes, and balance.

  7. Lateral Band Walks

    • Stand on positions 2 and 6 with a resistance band around your ankles. Walk sideways between the positions.
    • Focus: Trains hips and stability.

  8. Diagonal Lunges with Rotation and Dumbbell

    • Perform a diagonal lunge from position 1 to 7 and rotate your torso with a dumbbell toward the lead leg.
    • Focus: Functional training for the entire lower body and core.

  9. Step-Ups with Dumbbells on Platform9

    • Place one foot on position 3 and step up while holding dumbbells. Alternate legs.
    • Focus: Strengthens legs, glutes, and improves explosiveness.

  10. Single-Leg Hip Thrust with Dumbbell

    • Lie on your back with one foot on position 5 and the other lifted. Hold a dumbbell on your hips and push upward.
    • Focus: Builds single-leg strength and glutes.

Upper Body Exercises

  1. Shoulder Press with Resistance Band and Dumbbells

    • Place the resistance band under your feet (positions 2 and 6). Hold dumbbells at shoulder height and press upward.
    • Focus: Strengthens shoulders and arms.

  2. Row with Resistance Band

    • Attach the resistance band to position 9 and pull it toward your chest in a rowing motion.
    • Focus: Strengthens back and core.

  3. Bicep Curls with Dumbbells and Resistance Band

    • Stand on the resistance band and hold dumbbells. Perform bicep curls.
    • Focus: Trains arms and improves grip strength.

  4. Tricep Pushdowns with Resistance Band

    • Attach the resistance band to a high anchor point and push downward with straight arms.
    • Focus: Strengthens triceps.

  5. Push-Ups with Resistance Band

    • Place the resistance band around your back and under your hands (on positions 2 and 4). Perform push-ups.
    • Focus: Works chest, shoulders, and triceps.

  6. Dumbbell Pull with Rotation

    • Stand on position 2 and hold a dumbbell in one hand. Lift the dumbbell diagonally across your body while rotating.
    • Focus: Improves explosive strength and coordination.

  7. Upright Rows with Resistance Band

    • Stand on the resistance band and pull it upward toward your chin with both hands.
    • Focus: Strengthens shoulders and traps.

  8. Diagonal Rotation with Resistance Band

    • Attach the resistance band to a low anchor point (e.g., position 9) and rotate your torso diagonally upward.
    • Focus: Strengthens core and improves rotational strength.

Full-Body Exercises

  1. Thrusters with Dumbbells and Resistance Band

    • Combine a squat with an overhead press. Stand on the resistance band for added resistance.
    • Focus: Combines strength and conditioning.

  2. Deadlifts with Resistance Band and Dumbbells

    • Stand on the resistance band and hold dumbbells. Bend forward with a straight back and return to standing.
    • Focus: Strengthens back, legs, and glutes.

Summary

These exercises combine the resistance of bands and the weight of dumbbells with the functionality of Procedos Platform9 to create a comprehensive and effective workout. By using the platform's positions and markings, you can target different muscle groups, increase range of motion, and build a strong, functional body.

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