F.I.T. Blog

4 Knot Mini Band Madness

Movement happens from the inside out. Therefore, stability starts at the trunk or “core” and then the big movers around the shoulders and hips drive ALL movement.

And strengthening these big movers with big lifts are FUN! Squat, Bench, Deadlift, Press etc.

But, to get the most out of your body and really provide yourself with some body armor, you need to spend some quality time with your 4 knots to build capacity and fatigue them to drive the training stimulus home!

And what better tool to do that with than a mini band!


Forward/Backward Hand walks

  1. Simply take your stance (Quadruped < Hovering Bear < Plank)
  2. Put the mini band around your wrists and step one hand forward then back
  3. The more chaos you evoke into the exercise, the more stability it will demand (do 1 left then 2 right, switch mid rep, have a friend try to get your out of your stance by GENTLY pushing you from various directions)

In-N-Out Burger (I mean Hand Walks)

  1. Chose your stance (Quadruped < Hovering Bear < Plank) – as many choices as In-N-Out ☺
  2. Put the mini band around your wrists and step one hand out then the other out, then back to the starting stance with the first hand and then the second


Standing marches

  1. Put the mini band around your feet
  2. Push down into the floor with your opposite foot and stand tall
  3. Drive the opposite knee up towards the chest
  4. Control the descent
  5. Add your arm action in like sprinting to increase the carryover to sporting activities


  1. Put the band around the ankles
  2. Step your lead foot out directly sideways, then control the step with the second foot making sure to keep tension on the band
  3. Repeat then return for the same amount of reps
  4. Fight to keep the heel leading the movement. It’s easy to let the toes turn out and that won’t be as effective

Monster Walks

  1. Put the band around the ankles
  2. Step your lead foot out to a 45 degree angle then step the second foot out ahead in another 45. Maintain tension between the two as you continue forward
  3. Repeat for the same amount of steps backwards (keep your feet feeling pigeon toed – toes in, heels out, easy to let yourself get duck footed)

Full Body WHAT?!?!?!?

Time to get a little crazy and get our shoulders and hips working simultaneously. Big fan of getting these 4 knots working together, mostly by doing a multi-joint lift: squat, bench, deadlift, press, lunge etc.

But since it’s mini band madness, let’s have some fun with this one!

Mountain climber with ISO band pull apart

  1. Put one mini band around the toes and another on the wrists.
  2. Set up in a push up plank position (hands on the floor, toes engaged with the floor
  3. Pull the band apart between the two hands to create tension, hold that position throughout the set.
  4. Punch one knee to the chest, then the other in opposing fashion, controlling the return motion so tension remains on the band around your toes
  5. If tension is lost, the band is likely to fall off the toes (not fun when you think you have resistance and then you don’t – think knee into your chest UGH!)

Fatigued and ready for a recovery day, your hips and shoulders will thank you and repay you with years of healthy motion and fun times ☺

We are FIT Strong!
Coach Jared