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Resistance Cord Exercises

Below are some of the key exercises that can be performed using the 4KOR Resistance Cords.

Y’s

  • Shoulders Back
  • Arms Out
  • Keep Elbows Straight
  • 3 Sec Hold (Pulse for Added Challenge)

T’s

  • Shoulders Down
  • Arms Out at Shoulder Level
  • Keep Elbows Straight
  • 3 Sec Hold (Pulse for Added Challenge)

Snow Angels

  • Palms Open
  • Slowly Raise Up
  • Keep Elbows Straight
  • Lower down to complete 1 rep

Pulsing Angels

  • Palms Open
  • Pulse While Slowly Raising
  • Maintain Pulsing Thru Entire Movement
  • Pulse While Slowly Lowering

Cross Body Pulldowns

  • Grab opposite handles
  • Palms facing your body
  • Squeeze back and down
  • Hold for a 1 count

Face Pull with Overhead Press

  • Retract shoulder blades
  • High elbows row
  • Externally rotate shoulders
  • Press up and out (Y position)

Reverse Fly

  • Shoulders Down
  • Arms Out at Shoulder Level
  • Keep Elbows Straight
  • Maintain constant tension

Row

  • Shoulders Down
  • Start Pull w/ Elbows
  • Squeeze shoulder blades
  • 2 Sec Hold

Horizontal Resisted Press (A)

  • Start with your arm bent by your side
  • Also start with externally rotated shoulder
  • Press out x 10 reps

Horizontal Resisted Press (B)

  • Start with your arm bent by your side
  • Also start with externally rotated shoulder
  • Press up x 10 reps

Horizontal Resisted Press (C)

  • Start with your arm bent by your side
  • Also start with externally rotated shoulder
  • Press up (keep arm bent!) x 10 reps

Up and Outs

  • Think “pulling sword out of pocket”
  • Bring your arm up and out
  • Open away from body
  • Lead with the back of your hand

Down and Ins

  • Start with arm and pec stretched
  • Rotate down and in
  • Bring arm across body
  • Squeeze down to opposite pocket

Single Leg Deadlift

  • Balance on 1 Foot
  • Reach forward with cords
  • Stand upright and drive hip through
  • Raise knee and row cords in

Lateral Resisted Lunge

  • Start with anti-rotation resistance
  • Step back with foot
  • Stand up tall and drive knee
  • Press out for extra hip challenge

Squat Pulldown

  • Arms Out
  • Squat Down
  • Squat Up
  • Hands Clear Pockets

Reverse Lunge Reverse Fly

  • Start with arms in front of you
  • Step back to lunge
  • Reverse fly at the same time
  • Finish strong for full body movement

Reverse Lunge Pec Fly

  • Start with arms stretched out
  • Reverse lunge
  • As you stand up, bring arms in
  • Finish tall with knee drive

Pallof Anti Rotation

  • Stand feet hip width apart
  • Maintain strong core
  • Press cord out
  • Reach, hold, and breathe for 3 sec/ rep

Rotation Drill

  • Stand feet hip width apart
  • Rotate through your hips
  • Shift weight from back leg to front
  • Reach through to finish rotation

Reverse Lunge Anti Side Bend

  • Start with cord in anti rotation position
  • Reverse lunge
  • Keep back knee off of the ground
  • Press band overhead for core challenge

Hi-Low Chop

  • Start with arms out in front
  • Chop down towards hip
  • Rotate + chop
  • Finish with strong core contraction

Half Kneeling Pallof

  • Start in half kneeling position
  • Press out
  • Rotate
  • Press Up

Supine Deadbug

  • Start on back, cords in hands
  • Reach back 1 cord and opposite leg out
  • Stretch out for greatest challenge
  • Alternate arms and legs

Anti Rotation Deadbug

  • Cord should be anchored to your side
  • Hold arms up, dead bug position
  • Reach back arms and 1 leg
  • Switch legs, keep back flat

Follow Along Workout Video

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