3X Method – Workout Descriptions

Combination Movements

Squat and Press with Resistance Band

  • Stand with your feet positioned just a little wider than shoulder-width apart and place resistance band under feet with handle in each hand.
  • Place hands while grasping resistance band just about even with your shoulders.
  • Begin the movement at your hip joint, pushing your hips backward like you’re sitting in a chair. Make sure push your hips as far back as you possibly can.
  • Go into the squat as deep as you can, but be sure to keep your lower back tensed in a neutral position. Do not roll back over or round back, slumping forward.
  • You will then push up from your glutes, hamstrings, quadriceps bring yourself up to original starting position.
  • Once you’ve completed squat immediately do shoulder press like you would in standing shoulder press.
  • Bring arms back to base of shoulder and then repeat for number of reps indicated in workout.

One Arm Squat Press with Band

  • Stand with your feet positioned just a little wider than shoulder-width apart and place resistance band under feet with handle in each hand.
  • Place hands while grasping resistance band, palms out just about even with your shoulders.
  • Begin the movement at your hip joint, pushing your hips backward like you’re sitting in a chair. Make sure push your hips as far back as you possibly can.
  • Go into the squat as deep as you can, but be sure to keep your lower back tensed in a neutral position. Do not roll back over or round back, slumping forward.
  • You will then push up from your glutes, hamstrings, quadriceps bring yourself up to original starting position.
  • Once you’ve completed squat immediately extend one arm directly above the shoulder. Keep the palms facing outward throughout the arm extension, avoiding a twist to the side.
  • Return to the starting position, and repeat the exercise, extending the other arm.