I call these “MOST exercises,” because they combine MObility + STrength in one move in order to get the MOST done and get my clients and athletes the MOST ability.

Mobility is how much controlled range your joints have. Therefore, adding resistance to mobility exercises can enhance their effectiveness by improving your strength in stretched ranges of motion.

Plus, research shows that adding load to stretches trains muscles at longer lengths, which not only causes muscles to be stronger at long lengths, but can also improve flexibility as well as, if not better than, typical static stretching. (1,2)

Quadruped Hip Adduction

I consider this one of the most effective adductor exercises because it gives you strength in length and through a greater range of motion than most other adductor exercises. It’s right up there with the Copenhagen hip adduction exercise in that regard, while being easier to set up and perform for a wider variety of people.

Resisted Hip Flexor Stretch

The addition of the NT Loop and dynamic nature of this resisted stretch enhances the hip flexor stretch because it ensures your clients are using their glutes to extend their hip. This not only helps ensure they extend at their hips instead at their lower-back, but also is a better use of your time because you’re also strengthening the glutes with what is essentially an upright hip bridge.

Standing Hamstring Stretch

This is a common hamstring stretch done by athletes that you can supercharge by adding the NT Loops because it gives your hamstrings strength in length. Plus, your glutes and calf musculature have to work at the top of the range of motion in a manner similar to how we run.

-Coach Nick

 

References:

1. Brughelli M et al. Altering the length-tension relationship with eccentric exercise. Sports Med. 2007;37(9):807-26.

2. Butterfield TA Eccentric exercise in vivo: strain-induced muscle damage and adaptation in a stable system. Exercise & Sport Sciences Reviews. 2010 Apr;38(2):51-60.

 

Core training is critical to building a body that looks and performs well. However, proper core training is more than just doing a couple sets of crunches and calling it a day.

In fact, a strong core needs to be able to create force, transmit force, and withstand external forces when needed. To accomplish all of these tasks, you must to do 3 types of core exercises:

1) Anti-rotation, anti-extension, or anti-flexion exercises (these moves teach stiffness)
2) Flexion-based exercises (these are crunch-style exercises)
3) Rotation exercises (these are moves where you create rotation)

To make incorporating all three of these types of core exercises easy with an NT Loop, we designed the NT Loop Core 4. These are our top 4 NT Loop exercises designed specifically to check the boxes and build a powerful core when used regularly.

See all 4 exercises below and watch a detailed demo video on how to perform each one.

Arm Walkout

The NT Loop Arm Walkout is one of the hardest core exercises and it trains the anti-extension aspect of the core. While doing this exercise your lower back will want to arch or extend, but you want to avoid that.

Keep your glutes squeezed and your lower back slightly rounded throughout the entire exercise. Also make sure to choose the red NT Loop for this exercise since you won’t need much resistance.

You can perform this move for reps, but we recommend using timed sets instead.

Ab Crunch

The NT Loop Ab Crunch is a supercharged version of the standard crunch. By adding the band for resistance, you’ll be able to make the exercise harder and also match the strength curve of the exercise with the band. That means that resistance increases as you get higher in the crunch, which is where your core is typically stronger.

This move covers the flexion-based exercise requirement in the Core 4. While flexion-based exercises have gotten a bad rap in the past, they are completely safe when done correctly.

Perform multiple sets of these as part of your workout, and choose a band tension that allows you to complete 10-15 reps.

Resisted Plank

The NT Loop Resisted Plank is a fantastic Anti-flexion exercise because you have to tighten your core to keep from flexing at the hips when the band exerts resistance.

This move really takes the standard plank to the next level by adding resistance. You’ll see very quickly that if your form isn’t spot on, that you won’t be able to maintain this one.

Instead of doing timed sets like a standard plank, we recommend performing these for sets and rep and choosing a band with higher tension like our blue or black NT Loop.

Band Tight Rotation

The NT Loop Tight Rotation is a great exercise for developing the ability to create force through rotation. In addition to training the abs and hips, it’s a great exercise for sports performance. Especially for sports such as golf, tennis, or baseball where you are swinging an item.

We recommend doing these for multiple sets of 8-12 reps, and don’t forget to do both sides.

The NT Loop Mini is a small and versatile training tool that packs a punch. While mini bands have been around for years, the NT Loop Mini is intentionally designed to be slightly longer and significantly more comfortable.

These unique design differences not only make using an NT Loop Mini more enjoyable than the rest, but they make training safer and unlock a world of possibilities. With over 50 staple exercises that deliver world-class results, it’s hard to narrow the field. However, the following 5 exercises are the BEST applications as voted by the NT Loop team.

Hand Shift Plank

The NT Loop Mini Hand Shift Plank is a fantastic core exercise that really challenges the hips and shoulders as well. We recommend using our red burn mini on this one since you won’t need a lot of resistance to get substantial benefit.

You can perform this move for reps, but we recommend using timed sets instead.

Rear Delt Flye

The NT Loop Mini Rear 90/90 Rear Delt Flye is a fantastic way to check a lot of boxes when it comes to training the shoulders. In addition to targeting the rear deltoid muscles, the rotator cuff muscles also benefit and one shoulder must stabilize while the other is working (pulling).

You’ll definitely want to start with a red mini and work your way up over time, but keep in mind that these muscles are small and benefit from quality of movement instead of a ton of resistance.

Perform multiple sets of these as part of your workout or a single set in your warm-up, and stick with 10-15 reps.

Supercharged Shoulder Press

The NT Loop Mini Supercharged Shoulder Press is such a simple, yet effective, tweak on the classic shoulder press. You can think of this one as a way of providing 3-D resistance since your body is fighting forces in 2 planes of motion.

Simply throw a red mini around your wrists and proceed to perform a standard dumbbell shoulder press. You’ll feel those shoulders light up fast!

Single Leg Hip Bridge

The NT Loop Mini Single Leg Hip Bridge is a killer! You get all the benefits of the standard variation but with the addition of the band, both hips have to work in opposing fashion while also training the glutes. That means more results at the same time.

We recommend using the green mini, which is the heaviest version, on this exercise. You can do a single set as part of your warm up or multiple sets toward the end of a training session to get those glute gains.

Box Step

The NT Loop Mini Box Step is a better version of the well-known banded lateral walk exercise. It takes things further by simply adding some forward and back movement in addition to the lateral movement, which adds more dimension to training the hips and glutes.

Feel free to use the blue or green NT Loop Mini on this one and have fun with it by changing your directions and patterns as you see fit. These are great to add in your warm-up and are also a great move for athletic populations.

Doing Olympic lifts, heavy deadlifts and shrugs are some of the best traps exercises to get bigger traps. However, these are gym-based exercises.

Here I’m showing how to get bigger traps, fast, at home with the best home exercises for traps.

Specifically, this at home traps workout shows you how to get bigger upper traps using only NT Loops and a pair of light dumbbells.

The Best Traps Exercises At Home for Mass

 You may think effective traps exercises need heavy weights.  You won’t believe the insane trap pump from these home exercises.

Here’s how to do each home exercise for traps, followed by the bigger traps home workout plan.

Make sure you watch and listen to each of the exercise tutorial videos for important form details for how to build bigger traps.

NT Loop Traps Pull-Apart

Band pull-aparts are done with the band pulled more horizontally to involve the posterior shoulder and scapula musculature. I develop this band pull apart variation as an exercise to hip the upper traps.

I recommend using the Red NT Loop band for this exercise because it works best with a lighter resistance and higher reps.

NT Loop Angled Upright Row

I developed this exercise to better hit the upper-traps than the traditional upright row. And, I promise, if you do this correctly, you’ve never felt your upper traps like this before.

Here’s a detailed tutorial of the exercise technique so you really feel it hitting your upper-traps when you’re doing it at-home with an NT Loop band.

Here’s how to do it in your home-workouts with an NT Loop anchored in a door.

You pull the band towards you at roughly 45-degree angle instead vertically. So, this exercise is much safer on your shoulders than normal upright rows because you’ve not only got a wider grip that doesn’t internally rotate your shoulders as much, but you’re also not driving your shoulders upwards in the same motion that risks nearly as much impingement stress on your shoulder tendons. (1,2)

Additionally, the wider grip is because it has been shown in research to both increase trapezius activity and reduce biceps brachii activity. (3)

I recommend using the Red NT Loop band for this exercise because it works best with a lighter resistance and higher reps.

Dumbbell Y Shrug

This is a very effective at home traps exercise with dumbbells. And, a pair of small dumbbells with give you a huge traps pump.

I recommend using 5 to 12lbs dumbbells, depending on your strength level.

NT Loop Zercher Shrugs

Serious lifters do barbell zercher shrugs because is such a great exercise for upper traps that some coaches think work better than normal barbell shrugs.

I recommend using the Blue NT Loop band for this exercise since you need a heavier band due to the small range of motion.

Bigger Traps Home Workout Plan

As you just saw, this home workout for trap size involves a trap exercise with light dumbbells and three traps exercises with NT Loop bands.

Here’s how many reps and sets to do of each upper trapezius exercise at home:

1. NT Loop Traps Pull-Apart: 3 sets x 15-30 reps
2. NT Loop Angled Upright Row: 3 to 4 sets x 20-30 reps
3. Dumbbell Y Shrug: 3 sets x 15-25 reps
4. NT Loop Zercher Shrugs 3 to 4 sets of 20 – 50 reps

At-Home Trap Workout Directions

• Take each set to form failure. That means, you can’t do anymore reps in good form.
• Use a dumbbell weight or tension on the NT Loop bands that allows you to get at least the minimum number or reps indicated, but leaves you unable to perform more reps than indicated.
• Rest 2 to 3 minutes between sets.
• To get bigger traps fast, perform this workout two to three times per week, with at least one day between workouts.

References:

1. Schoenfeld, B., Kolber, M. J., & Haimes, J. E. (2011). The upright row: Implications for preventing subacromial impingement. Strength & Conditioning Journal, 33(5), 25-28.

2. McAllister, M. J., Schilling, B. K., Hammond, K. G., Weiss, L. W., & Farney, T. M. (2013). Effect of grip width on electromyographic activity during the upright row. The Journal of Strength & Conditioning Research, 27(1), 181-187.

3. Handa, T., Kato, H., Hasegawa, S., Okada, J., & Kato, K. (2005). Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises. Japanese Journal of Physical Fitness and Sports Medicine, 54(2), 159-168.

This is a high volume, total-body workout, using the NT Loops, that’s designed to give you a great muscle pump, and finishes with cardio-conditioning circuit that’ll have your heart pounding.

The Workout

This workout is made up of four different circuits, with the first circuit being the largest circuit, which consists of nine total exercises. Whereas the remaining circuits in the workout consist of three exercises each.

Perform the exercises designated with a, b, c and so on as a circuit. Perform in each set before moving to the next circuit round. Completing all reps of each exercises within a given circuit is considered one round. Perform all rounds of a given circuit before moving on to the next circuit.

Circuit #1

This first circuit consists of three different exercise complexes – a back and shoulder complex, a push-up complex, and a lower-body complex. Each complex consists of three different exercises, for a total of nine exercises to complete one round of the circuit.

Band Back and Shoulder Complex

1a. NT loop pull-apart x10-15 reps on each side

1b. NT loop scapular-retractions x 20-30 reps

1c. NT Loop Compound Straight-Arm Pulldown x10-15 reps on each side

 

Band Push-up Complex

1d. NT Loop resisted push-up x as many reps as possible with good technique

1e. Push-up x as many reps as possible with good technique

1f. Band Assisted speed push-up x as many reps as possible with good technique

Or, for those still working on doing their first regular push-up, do this…

1d. NT Loop assisted speed push-up x as many reps as possible with good technique

1e. Kneeling Push-Ups x as many reps as possible with good technique

1f. NT Loop assisted kneeling push-ups x as many reps as possible with good technique

Rest 30 seconds, then perform…

Band Lower-body Complex

1g. NT Loop 1.5 squats* x 10 reps

1h. NT Loop Speed band squats x 20-30 reps

1i. NT Loop Hybrid Deadlift x20-30 reps

*Go down all the way. Come up half way. Go down all the way. Come up all the way. That’s 1 rep!

Perform 3 to 4 rounds the above nine exercises, resting 3 to 5 minutes between rounds before moving on to circuit #2.

Circuit #2

This circuit hits the arms and glutes. Perform the following three exercises, back to back:

2a. NT Loop Overhead speed triceps extension x 10-30 reps

2b. NT Loop speed biceps curl x 10-30 reps

2c. NT Loop Dynamic Side Elbow with Hip Adduction x20-30 rep each side (take step increments)

Perform 2 to 3 rounds of the above three exercises, resting 2 to 3 minutes between rounds before moving on to circuit #3.

Circuit #3

This circuit, which hits the abs, hips and glutes, requires you to anchor the band low, just above your ankle level, around a stable object. Perform the following three exercises, back to back:

3a. NT Loop Arm walkout (or w/o the NT Loop depending on your strength level) x 30 seconds

3b. NT Loop linear Monster Walk x 45 seconds

3c. NT Loop Band Crunch x 10-15

Perform 2 to 3 rounds of the above three exercises, resting 2 to 3 minutes between rounds before moving on to circuit #4.

Circuit #4: The 30/20/10 band resisted interval protocol

I call this the 30/20/10 band resisted interval protocol – you’ll understand why when you look at the time intervals used for each exercise in this circuit.

Keep the band anchored low of this circuit, which is your cardio-conditioning of this workout. Perform the following three exercises while in-place with the band around your waist, back to back:

5a. NT Loop waist-resisted In-place march x30 seconds

5b. NT Loop waist-resisted In-place Skip x 20 seconds

5c. NT Loop waist-resisted In-place Sprint x 10 seconds

Perform 3 to 6 rounds of the above three exercises without rest.

Note: The 30-seconds of in-placing marching serve as “active rest.”

Don’t have an NT Loop yet?

You can grab one from the sidebar on the right side of this page or click here to get one right away!

The NT Loop was specifically designed to enhance workout quality, not reduce it. While it features tons of uses and creative options, it’s important to always train in a safe and beneficial manner. There are 4 key mistakes that many people make when training with their NT Loop. Below you’ll not only learn how to avoid these mistakes, but what to do instead.

Mistake #1 – Incorrect Door Anchoring

Sometimes it can be confusing using the NT Loop’s built-in door anchor. Make sure to insert the door anchor in the hinge side of the door and check for security before using.

Mistake #2 – Getting In and Out Of The Loop Wrong

The NT Loop is designed to be 10 inches longer that a superband to make it easier to get in and out of for exercises. Use this trick to get in and out of the Loop safely and quickly.

Mistake #3 – Supporting Your Entire Bodyweight On The Loop

The NT Loop is not a suspension trainer and is not designed to support an individual’s full bodyweight. Always anchor your Loop to a stable object and use it as intended.

Mistake # 4 – Thinking the NT Loop Is Too Long

At first glance, a smaller person may think the NT Loop is too long for some exercises, but this is not the case. Instead, an exerciser can adjust the length and tension of the Loop to better perform exercises at the necessary resistance level and even utilize drop sets or other techniques.

Bonus – How To Shorten the NT Loop

Want an alternative way to shorten the NT Loop and increase tension? Use this simple trick to dial in your NT Loop as you see fit.

The NT Loop is the perfect companion for at-home workouts or workouts on the go. Right now, many exercisers are forced to do all their workouts at home with gyms being closed. With that in mind, I decided to put together this great upper body workout using only NT Loops. Hope you enjoy!

Here’s some basic guidelines to follow for this workout:

• Perform the exercises designated with a or b as paired sets; the exercises with a, b, and c as tri-sets; and the exercises with a, b, c and d as quad-sets.
• Completing one round of the exercises in a paired set, tri-set or quad-set is considered one set.
• Rest as little as needed between each exercise within a given paired set, trust or quad-set while still being able to achieve the reps indicated with good control.
• Rest 30 to 60 minutes between completed sets of each paired set, tri-set or quad-set.

*Also, whether or not you need to anchor the band, and if so, at what height, is listed for each exercise pairing/circuit.

Paired-set #1

1a. One-Arm Wide-Elbow Lat Pulldown 3x 12-20 reps each side
1b. One-Arm Rear-Delt Fly 3x 12-20 reps each side

*Anchor the Loop at shoulder height

Paired-set #2

2a. One-Arm Row 3x 12-20 reps each side
2b. One-Arm Pec Fly 3x 12-20 reps each side

*Anchor the Loop at shoulder height

Paired-set #3

3a. Side Shoulder Raises (Bent-Elbow) 3x 12-20 reps each side
3b. One-Arm Faceaway Biceps Curl 3x 12-20 reps each side

*Anchor the Loop at ankle height

Paired-set #4

4a. Straight-Arm Pulldown 3x 12-20 reps each side
4b. Triceps Extension 3x 12-20 reps each side

*Anchor the Loop at overhead height

Finisher #1

5a. Push-Up Triple-Threat (standard or modified) x 2 rounds
5b. Resisted Scapular Retractions 2x 15-30 reps

*No anchor needed – hold the band

Finisher #2

6a. Biceps Curls 2x max
6b. Overhead Triceps Extension (drop-set) 2x max

*No anchor needed – hold the band

Don’t have an NT Loop yet?

You can grab one from the sidebar on the right side of this page or click here to get one right away!

The NT Loop is the perfect companion for at-home workouts or workouts on the go. Right now, many exercisers are forced to do all their workouts at home with gyms being closed. With that in mind, I decided to put together this great lower body and core workout using only NT Loops. Hope you enjoy!

Here’s some basic guidelines to follow for this workout:

• Perform the exercises designated with a or b as paired sets; the exercises with a, b, and c as tri-sets; and the exercises with a, b, c and d as quad-sets.
• Completing one round of the exercises in a paired, tri-set or quad-set is considered one set.
• Rest as little as needed between each exercise within a given paired set, trust or quad-set while still being able to achieve the reps indicated with good control.
• Rest 1 to 3 minutes between completed sets of each paired set, tri-set or quad-set.

*Also, whether or not you need to anchor the band, and if so, at what height, is listed for each exercise pairing/circuit.

Tri-set #1

1a. Zercher Split Squat or Calf Resisted Split Squat 3x 10-15 each side
1b. Quadruped Hip Adduction 3x 12-15 each side
1c. Arm Walkout 3x 4-8

*Anchor the Loop at knee-level

Paired-set #2

2a. One Leg Hamstring Curl 3x 12-20 each side
2b. Tight Rotation with Hip Shift 3x 12-20 each side

*Anchor the Loop at belly-button height

Quad-set #3

3a. Linear Monster Walk 3x 40-50 sec
3b. Straight-Leg Monster Walk3x 30-45 sec
3c. Angled RDL 3x 30 sec each side
3d. Leg Lowering 3x 30-45 sec

*Anchor the Loop at ankle height

Paired-set #4

4a. Inverted Leg Extension 2-3 x 10-20
4b. Dynamic Side Elbow Plank with Hip Abduction 2-3 x 8-12 each side

*No anchor needed – hold the band

Finisher

5a. Hip Thrust 2x 15-30
5b. NT Loop Squats 2x 15-30

*No anchor needed – hold the band

Don’t have an NT Loop yet?

You can grab one from the sidebar on the right side of this page or click here to get one right away!

The NT Loop is the perfect companion for at-home workouts or workouts on the go. Right now, many exercisers are forced to do all their workouts at home with gyms being closed. With that in mind, I decided to put together this great total body workout using only NT Loops. Hope you enjoy!

Here’s some basic guidelines to follow for this workout:

• Perform the exercises designated with a or b as paired sets; the exercises with a, b, and c as tri-sets; and the exercises with a, b, c and d as quad-sets.
• Completing one round of the exercises in a paired, triset or quads is considered one set.
• Rest as little as needed between each exercise within a given paired set, trust or quad-set while still being able to achieve the reps indicated with good control.
• Rest 1 to 3 minutes between completed sets of each paired set, trust or quad-set.

*Also, whether or not you need to anchor the band, and if so, at what height, is listed for each exercise pairing/circuit.

Tri-set #1

1a. Split Squat and One-Arm Row 3×12-16 per side
1b. One-Arm Press 3x 14-20 per side
1c. Single Leg Hamstring Curl 3x 12-20 per side

*Anchor the Loop at belly-button height

Tri-set #2

2a. One-Arm Lat Pulldown 3×12-16 per side
2b. Tight Rotation with Hip Shift 3×12-16 per side
2c. Low Squat Walk 3x 45-60 seconds

*Anchor the Loop at belly-button height

Quad-set #3

3a. Push-Up 3x 12-20
3b. Hybrid Deadlift x15-25
3c. Squats x15-25
3d. Biceps Curl 3x 12-20

*No anchor needed – hold the Loop

Quad-set #4

4a. Triceps Extension 2-3 x 12-20
4b. Compound Straight-Arm Pulldown 2-3 x 12-20
4c. Linear Monster Walk 2-3 x 45-60 seconds
4d. Leg Lowering 2-3 x 10-15
4e. Crunches (optional) 2-3 x 12-20

*High anchor (above top door hinge) + ankle level anchor

Finisher

Perform the following exercises back-to-back 3 to 5 times through without rest:

5a. March x30 seconds
5b. Skip or Run x 20 seconds
5c. Sprint x 10 seconds

*Ankle level anchor

Don’t have an NT Loop yet?

You can grab one from the sidebar on the right side of this page or click here to get one right away!

The lunge is a fantastic exercise for the whole lower body that is made even better by adding an NT Loop to the mix. One of the key reasons is that the NT Loop provides what’s known as accommodating resistance. That means that the exercise has more resistance at the top of the exercise (where the body is the strongest) and less resistance at the bottom of the exercise (where the body is the weakest). This is referred to as matching the body’s “strength curve.”

This distinctive benefit of using the NT Loop for lunges makes it a great complement to traditional lunges using dumbbells or barbells and the dynamic resistance of the band may even make it more comfortable for those with certain types of knee pain.

Here are my 4 favorite NT Loop lunge variations:

The NT Loop Zercher Reverse Lunge

This variation is great for grapplers or other martial artists and is the perfect way to challenge core stability and create some static bicep work at the same time. Additionally, this variation is ideal for those that have wrist or hand pain when holding weights.

 

The NT Loop Medial Knee-Resisted Reverse Lunge

This variation really lights up the glutes since the banded leg is forced to stabilize AND extend the hip against resistance. This one is also great for teaching knee stability during lunges/split squat.

 

The NT Loop Calf-Resisted Reverse Lunge

If you want more quad work in your lunges, then this is your variation. The quads must work harder to extend the knee at the top of the exercise, and therefore, a more productive range of motion is generated.

 

NT Loop Overhead Reverse Lunge

While not ideal for everyone, this variation is very challenging and gives you a lot of bang for your buck. With the resistance overhead, this lunge becomes a full body exercise that requires a lot of shoulder and core stability.