Bulmarc PU Ebook 2020 Web

PULL UP ASSIST resistance bands E-BOOK
Introduction
Resistance bands are an ultimate game-changer in fitness. They come in varied sizes and shapes
with different uses and applications. From sports, yoga and also for therapy, resistance bands have
been in used for over 20 years now. From sportsmen such as Rafael Nadal from Tennis to celebrities
such as Brad Pitt and politicians such as Barack Obama, resistance bands have become
increasingly popular for being dynamic in its applications. As of today, coaches in every sport are
using resistance bands on their students.
The beauty of resistance bands is that it doesn’t give a uniform resistance across the entire range of
motion. And this dynamism makes it more challenging. The resistance increases as the range of
motion increases thereby giving your muscles a different stimulus throughout the range of motion.
The biggest luxury among many others is of it being portable and light weight. It’s like carrying a gym
in your backpack. So Congratulations in making a great decision. While this variant of resistance
bands (41 inches) are more popularly known as Pull Up Assist Resistance Bands, we know that isn’t
the only thing it can help you in. The possibilities are endless.
w w w . b u l m a r c . c o m
Bulmarc's Pull Up Assist Resistance Bands
Bulmarc's Pull Up Assist Resistance Bands are made of 100% latex in some exciting colors
beating the primitive generic colors such Black, Red, Green, Blue and Yellow. Bulmarc’s Pull Up
Assist Resistance Bands come in five different strengths viz tensile strength and in five exciting
and vibrant colors such as Banana Yellow, Teal Blue, Fossil Grey, Lime Green and Mulberry
Purple. Complete with an Ebook containing 50+ Exercises, 21 Day Workout Challenge, Weekly
Workout Tracksheet and Nutrition Guide, Bulmarc gives you everything you need to get in the
best shape of your life except discipline, motivation and a towel. Yes, our Workout Ebooks are
going to get you really sweaty.
Versatile and light weight, Bulmarc’s bespoke resistance bands come with a two year warranty.
There are five color-coded versions of the natural latex resistance bands to choose from, each
measuring 41" in length, but with varying overall resistance. This makes each band more
specialized for certain types of training.
By combining your training with a sensible approach to nutrition, you will build muscle, lose body
fat, strengthen your muscles, bones, joints and ligaments and become a far fitter, healthier
person. Once you’ve trained through our series of programs, go online and find new and exciting
ways to train with your bands. That way you’ll keep moving, keep growing and keep improving.
MEDICAL DISCLAIMER
Please consult with your physician before beginning the workout. The exercises described here are
to be used as guidelines only and are not to be treated as a substitute for any exercise routine or
treatment prescribed to you by your doctor and your physiotherapist.
GUIDELINES
Ensure to warm up and warm down before and after workout.
Ensure to maintain correct form and posture to avoid injury and body pain.
Watch your breathing technique.
Perform exercises given in this guide in a slow and controlled manner.
Choose the ideal weighted band corresponding to your comfort to allow a full range of motion.
Please be a mindful judge of your limits and progress the intensity of your workout drill
responsibly.
Choosing the right resistance bands
6.4mm - Very light resistance movements, .

Light Exercise Viz. abs, Tricep kickbacks, lateral raises,
X-LIGHT
Rehabilitation / Physical therapy exercises etc
13mm - Light to medium resistance,
Light to Medium Resistance for exercises viz. Arms, Triceps,
Abductors, Adductors, Agility Training,

LIGHT
Rehabilitation / Physical therapy exercises etc
21mm - Light Resistance for lower body, Assisted Pull Ups,
Medium Resistance for upper body,

MEDIUM
Rehabilitation / Physical therapy exercises
32mm - Assisted Pull Ups, Heavy Resistance for upper body,

Medium to Heavy Resistance for lower body/back exercises
Heavy Resistance for exercises viz Advanced, Pull Up Assists
HEAVY
for Beginners and Intermediates etc
45mm - Assisted Pull Ups, Extremely Heavy Resistance for

X-HEAVY
Exercises viz Pull Up Assists for Beginners and Dynamic
Powerlifting Heavy Resistance for leg/back exercises,
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Band Assisted Pull Ups

Loop a pull up resistance band onto the pull up bar by pulling one side through the other.
Place a foot or knee in the band (whichever is easier for you) and perform controlled
assisted pull ups.
Step out of the pull up strap with one foot and then release the other to avoid snapbacks.
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Banded Deadlift
Loop a pull up resistance band around your feet in a bent over position and hold the other ends
of the band with your palms facing your body.
Pull yourself up with your core and raise your chest until you are in an upright position
keeping arms by your side and back straight.
Return to the starting position and continue for desired number of repetitions.
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Banded Hip Thrust

Place a pull up resistance band across your hips holding the ends at your sides while
lying on your back with knees bent and feet flat.
Push through your heels to lift your hips straight up and contract your glutes at the top
of the lift.
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Banded Push Ups

Loop a pull up resistance band around your back and position the ends around your
thumbs and lower yourself to the ground with your palms and toes on the floor and form
a straight line with your body.
Bend your elbows and lower your body toward the floor until your chest nearly touches
the ground. Hold for one second.
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BANDED SQUATS
Stand on a pull up resistance band so that it's looped securely underneath the arches of
both feet and keeping them shoulder width apart.
Drape the other end of the band over both shoulders. As you do your squats, keep the
core tight and your posterior chain engaged.
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Bent Barbell Row

Loop a pull up resistance band around a barbell as shown and bend your knees and lean
forward from the waist. Grab the bar with your hands and let it hang with your arms straight.
Bent Barbell Row
Brace your core and squeeze your shoulders together to row the weight up until it
touches your sternum
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Bent Over Rows

Loop a pull up resistance band under your feet shoulder width apart and hold the other
ends in your hands bending slightly at your knees and forward at your hips.
With a flat back, pull the band back, bringing your shoulder blades closer as they're
contracted.
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Calf and Hamstring

Loop a pull up resistance band around one foot while lying on the floor with your legs
extended in front of you.
Gently raise your leg by pulling the band towards you creating tension while keeping the
knee straight, until you feel a stretch in the hamstring.
Return to the starting position, repeat with the other foot and continue for desired number
of repetitions.
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Chest and Bicep

Place a pull up resistance band behind your back at waist level.
While holding each end of the band, pull out to the sides to increase tension.
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Chest Press
Wrap a pull up resistance band around a pole and hold both ends at chest level.
Keep your arms at chest level throughout the movement, parallel to the floor and push
out and front.
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Deadlift with Barbell

Loop one end of a pull up resistance band and loop it over the sleeve of the barbell and
do the same on the opposite sleeve of the barbell.
Stand directly on top of the outstretched band holding the bar with an alternating grip and
pull your shoulder blades back as you extend your hips to raise the bar. Lock out at the top
of the lift with a full extension of your hips.
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External Rotation
Loop a pull up resistance band to a secure anchor or power rack at belly button height.
Keep your elbow bent at 90 degrees at your side then move the band away from your body
by squeezing your shoulder blade in towards the middle of your back
Note: Switch hands to perform internal rotation.
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Front Raises
Loop a pull up resistance band under your feet, and hold it in each hand, with your arms
at your sides.
Raise your arms straight in front of you until they're parallel to the floor and perpendicular
to your torso with your hands at shoulder level and pause.
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GOOD MORNING
Loop a pull up resistance band underneath your feet with your feet less than shoulder
width apart and secure the opposite end of the band behind your neck.
Keep your legs straight and bend at your waist until you are parallel to the floor and slowly
rise till your back is perpendicular to the floor.
Return to the starting position and continue for desired number of repetition
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Half Kneeling Chop

Securely attach a pull up resistance band to a stationary anchor point and get into the
bottom of a lunge position with your left leg forward and reach up over your left shoulder
to grasp the band.
Pull it diagonally downward across your body to the outside of your right hip.
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HIP ABDUCTION
Securely attach a pull up resistance band to a stationary anchor point about a foot off the
floor. Loop the other end of the band around the ankle that's farthest away from the anchor
point.
While keeping that leg straight, swing it out and away from where the band is attached,
away from your inside leg.
Return to the starting position and continue for desired number of repetitions with each leg.
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HIP ADDUCTION
Securely attach a pull up resistance band to a stationary anchor point about a foot off the
floor. Loop the other end of the band around the ankle that's closest to the anchor point.
While keeping that leg straight, swing it out and away from where the band is attached but
towards and past your outside leg.
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Horizontal Triceps Extensions

Wrap a pull up resistance band around a pole and hold both ends just above your head.
Push the band forward until your arms are fully extended in front of you.
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JERK
Loop a pull up resistance band under your feet and hold the other ends up to shoulder
height with your arms parallel to the floor.
While straightening your arms over your head, you should then dip and squat. Then
complete it by straightening your legs.
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Kneeling Glute Kickbacks

Loop a pull up resistance band under one foot while going down on your hands and
knees and hold the ends under your hands with the band itself between your legs.
Fully extend your foot with the band around it straight back keeping your core tight and
back flat.
Return to the starting position and continue for desired number of repetitions with each
leg.
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Lat Pull Down

Loop one end of a pull up resistance band around a pull up bar or use a door anchor to
secure the band in the position needed.
Assume a seated position and grasp the band with each hand while keeping them shoulder
length apart and slowly pull down the band to about the middle of your chest.
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LATERAL RAISES
Loop a pull up resistance band under either foot with your feet shoulder width apart.
While standing on the band, grasp the other end and raise your arm until it’s parallel to
the floor.
Return to the starting position and continue for desired number of repetitions with each foot.
* can also be performed with two bands of the same resistance level
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Lying Leg Extensions

Holding a pull up resistance band in both hands, loop the band around one foot by lifting
your knees towards the chest while lying on the floor.
Contract your glutes and extend your leg outwards at 45 degree angle until your knee is
almost straight and hold this extended position.
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One Band Bench Press

Place a pull up resistance band beneath your bench, then loop the ends over each side of
a barbell.
Lying flat on your back on the bench, do your normal press by pushing the barbell straight
up away from you.
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OVERHEAD TRICEPS EXTENSION

Loop a pull up resistance band on a pull up bar or to the top of a door with a door anchor
and grab both ends of the band away from the bar and lean forward.
Press the band out in front of your body, contracting your triceps and hold for one second.
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PALLOF PRESS
Loop a pull up resistance band around a sturdy object at about navel height, grab the
opposite end in both hands, and step away from the anchor point so the band runs taut
and perpendicular to the front of your body.
Keeping your shoulders down, press your hands straight forward to extend the band,
making sure not to let the band pull you to one side and pause.
Return to the starting position and continue for desired number of repetitions on each side.
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PECTORAL
Securely attach a pull up resistance band to a stationary anchor and position your body at
a slight angle away from where the band is attached.
Holding the band in one hand, pull gently to stretch the outer muscles of the chest.
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REAR DELT ROW

Loop a pull up resistance band around the top of a power rack or stationary object and
grabbing it with an overhand grip, keep your arms extended.
Slowly pull the band toward your chin keeping your head up and squeezing your shoulder
blades together.
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ROTATOR CUFF
Loop a pull up resistance band to a secure anchor or power rack at chest-height.
Grab the band with your left hand, keeping your elbow bent at 90 degrees. Pull up by
squeezing your shoulder blade so that your forearm is directly over your elbow, keeping
your wrists as straight as possible.
Return to the starting position and continue for desired number of repetitions with each hand.
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SEATED BACK ROWS

Loop a pull up resistance band around a pole or a stationary bar grasping an end of each
side of the band in your hands.
With your arms extended forward, pull the band back as far as you can toward your abdomen.
Hold momentarily and squeeze your shoulder blades together.
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SHOULDER ACTIVATION
While keeping your back tight and lats engaged, begin slowly pulling the band apart. Your
arms should be slightly bent as you finish the pull apart.
While keeping your back tight and lats engaged, begin slowly pulling the band apart. Your
arms should be slightly bent as you finish the pull apart.
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SHOULDER PRESS
Loop a pull up resistance band under your feet and hold the other ends of the band with
your arms out laterally and elbows bent at 90 degrees.
Push upwards until your arms are extended above your head and hold for a few seconds.
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STANDING LAT PULL DOWN

Loop one end of a pull up resistance band around a pull up bar or use a door anchor to
secure the band in the position needed.
Assume a squat like position and grasp the band with each hand while keeping them
shoulder length apart and slowly pull down the band to about the middle of your chest.
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STANDING LAT ROWS

Loop a pull up resistance band around a pole just below chest height and step away holding
the ends of the band with your arms extended out and dip into a squat.
Pull the ends of the band all the way to your body and then straighten your arms back out.
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TORSO STRETCH
Hold on to each side of a pull up resistance band and pull tightly in standing or sitting position
Pull gently with your right hand and lean to stretch the left side of the torso.
Return to the starting position, repeat on the left side and continue for desired number of
repetitions.
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TRICEP KICKBACKS
Loop a pull up resistance band to a pole while going backwards till the slack tightens and
bend slightly at the knees and forward at the hips maintaining a flat back throughout.
Bring your upper arms up and tight to your side pulling the band using the forearms only
feeling the contraction exclusively in the triceps.
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TRICEP PUSH DOWNS

Anchor a pull up resistance band to a door or pull up bar.
Hold the band with both of your hands and extend your arms straight down while bending
them at the elbow.
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TRICEPS EXTENSION
Loop a pull up resistance band under your heels and hold the other ends of the band with
your elbows bent.
Push the band up through a semi-circular arch to a full arm extension.
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TRICEPS PULL DOWN

Hold a pull up resistance band behind your head with either hand and let it hang down
behind you.
With the other hand, reach behind your back and grasp the lower end of the band. While
keeping the upper end of the band close to the back of your head, pull down on the band
with your lower hand.
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TWO ARM BICEP CURL

Loop a pull up resistance band under both feet. While standing on the band, hold the other
end with an underhand grip.
Curl both arms up slowly by bending your elbows until the top of the band is almost at
collarbone level.
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UPPER BACK AND CHEST

Hold a pull up resistance band in front of you, wrists as straight as possible, shoulder blades
and rib cage down.
Move the band upwards like a front raise, drawing your shoulders together and hold this
position for 4-5 seconds.
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UPRIGHT ROWS
Loop a pull up resistance band under your feet shoulder width apart and hold the other
ends in your hands.
Pull the band just up to chest level or the base of your chin flaring your elbows out to the
sides and hold the position.
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Calf
Loop a pull up resistance band around one or both feet while sitting on the floor or mat
with your legs extended.
Gently pull your toes toward your shin until you feel the stretch in your calf by creating
tension on the top of your foot.
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Banded Bird Dog

Loop a pull up resistance band around the foot/ankle and hold the other end of the band
in the opposite hand.
Keeping your back and pelvis still and stable, reach your right arm forward looped with
the band and left leg back.
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Chest
Hold a band with a wide grip up over the head and stand with knees slightly bent,
feet shoulder-width apart.
Pull the arms out and down as low as you can to stretch the chest.
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QUAD AND HIP FLEXOR

Lay on your front with one leg straight while the other leg is slightly bent back towards
you and loop a pull up resistance band around your bent foot.
Holding the band with both hands, gently pull the foot toward you with the band over the
same shoulder as the leg you are stretching.
of repetitions.
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OUTER HAMSTRING
Loop a pull up resistance band around your right foot while lying on a mat or the floor.
Extend your right leg straight up above you and allow your leg to slowly stretch straight
over to the left, pausing at the point where you feel a moderate stretch through the outside
of your leg.
of repetitions.
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HIP FLEXOR STRETCH

Loop a pull up resistance band around a sturdy or stationary object and then loop it though
your leg (lower glute upper hamstring area).
With the band between your legs, walk behind and get down in a lunge form till you feel a
stretch, holding it for a minute or two.
of repetitions.
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HIP AND GLUTE

Loop a pull up resistance band around the right foot while lying on the floor and hold onto
the band with the opposite hand.
Straighten your leg out on the floor and pull on the band, moving the leg outward and
upwards, until you feel a stretch in the hip and glute.
of repetitions.
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ALTERNATE HEEL TOUCH

Keep your eyes on the ceiling, your chin off your chest and maintain your head in a neutral
position. Breathe out as you crunch and push your belly button into the spine.
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CRUNCHES
Cross your hands over your chest, not behind your neck. Don’t forget to keep your chin up
to minimize strain on your neck.
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FLUTTER KICKS
Engage your lower abs throughout the exercise by pulling them into your belly. You should
feel the abdominal muscles engaging, not the leg muscles.
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BICYCLES
Breathe out as you crunch, keep your shoulder blades off the mat and maintain a steady
rhythm throughout the entire exercise while keeping your core muscles engaged.
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JACKKNIFE SIT-UP
Keep your knees straight throughout the movement, lift your leg at a 45-degree angle and
reach toward your feet. Breathe in as you lower your arms and legs back to the starting
position.
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OBLIQUE CRUCHES
Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out
during the concentric (elevation) part of the exercise.
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WEIGHTED RUSSIAN TWISTS

Keep your back straight at all times and twist your torso only from the ribs up with your legs
suspended in the air as depicted in the image.
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LEG PULL IN KNEE UP

Keep your back straight and your upper body stable. As you bring your knees toward your
chest, squeeze your abs in and use your core strength to stabilize your body.
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LYING LEG RAISE

Keep your legs as straight as possible, and lift them until your toes are pointed at the ceiling,
or as near as you can get.
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SUMO SQUATS
Breathe in as you squat and, once your hips are slightly lower than your knees, push through
the heels to return to the starting position and breathe out.
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AIR SQUATS
Squats as we do it, but this time with hands extended to your eye level
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JUMPING JACKS
Engage your core and glutes and maintain your knees in line with your hips and feet.
Keep your arms extended and elbows loose.
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SIDE PLANK
Position your elbow under your shoulder, keep your core engaged, your abs tight and
breathe slowly. Your body should form a straight line from your head down to your feet.
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I
II
LATERAL LUNGES
Breathe
Begin byin standing
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as upright as possible.
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I
II
JUMPING SQUATS
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position to complete one rep. Land as quietly as possible, which requires control.
www.bulmarc.com

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PULL UP ASSIST resistance bands E-BOOK

going to get you really sweaty.

specialized for certain types of training.

treatment prescribed to you by your doctor and your physiotherapist.

Ensure to warm up and warm down before and after workout.

Watch your breathing technique.

Perform exercises given in this guide in a slow and controlled manner.

6.4mm - Very light resistance movements, .

Rehabilitation / Physical therapy exercises etc

13mm - Light to medium resistance,

Light to Medium Resistance for exercises viz. Arms, Triceps,

Abductors, Adductors, Agility Training,

Rehabilitation / Physical therapy exercises etc

21mm - Light Resistance for lower body, Assisted Pull Ups,

Medium Resistance for upper body,

Rehabilitation / Physical therapy exercises

32mm - Assisted Pull Ups, Heavy Resistance for upper body,

for Beginners and Intermediates etc

45mm - Assisted Pull Ups, Extremely Heavy Resistance for

Exercises viz Pull Up Assists for Beginners and Dynamic

Powerlifting Heavy Resistance for leg/back exercises,

Band Assisted Pull Ups

Banded Hip Thrust

Banded Push Ups

Bent Barbell Row

Bent Over Rows

Calf and Hamstring

Chest and Bicep

Deadlift with Barbell

Half Kneeling Chop

Horizontal Triceps Extensions

Kneeling Glute Kickbacks

Lat Pull Down

Lying Leg Extensions

One Band Bench Press

OVERHEAD TRICEPS EXTENSION

REAR DELT ROW

SEATED BACK ROWS

STANDING LAT PULL DOWN

STANDING LAT ROWS

TRICEP PUSH DOWNS

Push the band up through a semi-circular arch to a full arm extension.

TRICEPS PULL DOWN

TWO ARM BICEP CURL

UPPER BACK AND CHEST

Banded Bird Dog

QUAD AND HIP FLEXOR

HIP FLEXOR STRETCH

HIP AND GLUTE

ALTERNATE HEEL TOUCH

WEIGHTED RUSSIAN TWISTS

LEG PULL IN KNEE UP

LYING LEG RAISE

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