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MEDICAL DISCLAIMER Please Note: The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this or any other program or if you have any medical condition or injury that can possibly worsen with physical activity. This program is designed for healthy individuals 18 years and older only. The information in this document is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. David Schmitz or anyone associated with Resistance Band Training Systems, LLC advises readers to take full responsibility for their safety and know their limits. Before partaking in the exercises in this or any other program, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified fitness trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to any exercise including but not limited to interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications; you must talk to your physician before starting any exercise program, including but not limited to Resistance Band Training Systems. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician immediately. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this or any other program, please follow your doctor’s orders. If you have any pre-existing back or physical injury, DO NOT START THIS PROGRAM until you have full clearance from your physician.

Waiver and Release of Liability (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN

PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES

CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO

UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE

RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL

CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE

SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME,

AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME

AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND

TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE

ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST

RESISTANCE BAND TRAINING SYSTEMS, LLC, DAVE SCHMITZ, THEIR EMPLOYEES,

OR AFFILIATES FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME,

MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING

IN THE EXERCISES CONTAINED WITHIN THIS MANUAL OR VIDEO LIBRARY. I

FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD RESISTANCE BAND

TRAINING SYSTEMS, DAVE SCHMITZ FROM ANY LIABILITY WHATSOEVER FOR

FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR

DAMAGES.

4-G Introduction

It is a proven fact that adding a 4-minute high intensity workout at the end of a metabolic

resistance training workout will fire up fat blasting potential by 24%. That means that for

36 hours after completing a normal workout and then adding in a 4-G Finisher, you will

burn 24% more calories than if you stopped after completing your planned workout.

It’s hard to maximize a 4-G Finisher workout. Most individuals can physically complete

it, but very few can mentally go where they need to go to maximize the full benefit. No

worries! If you can give me at least a 50% effort, you will still be looking at a 12% calorie

increase which I promise over repeated 4-G efforts, will provide you great results. It’s

called getting in shape or as I like to say…GETTING BETTER!

4-G programming using band resistance is faster than incorporating free weights due to

band versatility, portability and unlimited resistance potential. Resistance bands will

allow you to take your strength and conditioning training to a new level by providing

unlimited exercise options as well as a training set-up that gravity-dominated free

weights simply can’t match. They will also provide you a very safe, joint friendly, and

extremely convenient way to workout anywhere, anytime, which will only enhance your

overall exercise results.

Make sure your body is READY for 4-G

4-G Finisher training, like any high intensity training, is not designed to be used

immediately on day one of a new exercise program. Your body has to know how to

perform the exercises, how to activate key muscles and have developed a baseline

level of fitness to ensure solid results. This will require 2 to 3 weeks of introductory

training. Jumping into 4-G training without proper preparation will increase the risk of

injury and decrease the chance of reward. This is definitely not the goal of 4-G training,

so before going 4-G, we recommend completing a minimum of 3 weeks of base training

following a qualified band training program, like BandSTRONG. You and your body will

respond better and the risk of being put on the sidelines due to injury is drastically

reduced. However once you have your body acclimated and ready, 4-G Finishers are

going to quickly accelerate your fitness results.

I created 4-G because it is how I enjoy training but also because bands, as you soon

will learn, are perfect for this type of high intensity finisher training. Quantum Bands are

changing how we strength train and as a result RBT is becoming an essential part to all

training programs regardless if your goal is to increase strength, muscle definition, or in

this case metabolic conditioning and fat loss.

Since 1996 I have dedicated my career as physical therapist and fitness professional to

perfecting the art of resistance band training, and I have personally and professionally

tested each of these workouts with my adult fitness clients. All you need to do to

achieve great success with 4-G is prepare yourself as I recommend and make sure you

take the time to learn the exercises before starting to train.

With that I want extend a huge Resistancebandtraining.com welcome and thank you for

choosing to take on the 4-G Finisher challenge. When you are ready for a 4-G Finisher,

I am ready to get you started.

Let’s Get Better with Bands

Dave Schmitz PT

Resistance Band Training Expert

www.resistancebandtraining.com

Why a Quantum Band is a Perfect Finisher Training Tool

There are several reasons why Quantum flat continuously looped bands are optimal to

use when performing high intensity metabolic finishers for fitness or performance.

1. Seamless exercise transitions are the key to finisher workouts. The least amount

of time individuals have to concern themselves with exercise transitions the

better the finisher intensity will be. Bands make transition very quick and

seamless because individuals do not have change a pin, the weight or to a

different piece of equipment.

2. Bands allow resistance to be changed on the fly by quickly adjusting starting

tension. This allows individuals to sustain a maximum level of resistance at all

times during the finisher workout.

3. A band’s ascending resistance provides for a wide range of resistance levels

which allows for optimal loading of any exercise without having to change training

tools.

4. Resistance bands have the potential to create unlimited exercises using multiple

force vectors. As a result individuals attack muscles in multiple planes using

multiple vectors that creates better muscle sculpting results.

5. The flat construction of a Quantum Band allows individuals to easily grasp or

hook bands to their hips, thus eliminating the need for additional training

accessories that can disrupt training momentum.

6. The portability of the bands allow finisher workouts to be performed anywhere,

anytime by anybody.

Keys to 4-G Finisher Success

1. Speed is better than heavy resistance

Speed of movement, as long as it is controlled effectively during the eccentric phase,

will provide a greater metabolic work output than applying slow moving reps. 7 to 10

reps during a 15 second work set is the goal. If an individual is consistently doing over

10 reps per set, increasing band resistance is recommended. Obviously as fatigue

increases reps will decrease. If the final work sets are less than 4 reps, it will be an

indication that finisher endurance is lacking and will need to improve with training versus

going to a lesser band resistance.

2. Isometrics are great when movement is no longer an option

Sometimes the best finisher is an isometric band finisher where focus can be on

keeping the muscle under tension versus having to perform a full active repetition. This

training technique also helps improve peripheral joint stabilization which for many adult

fitness clients is often lacking. Combining full active rep sets with isometric sets is also a

very effective training technique to incorporate when doing full reps becomes too

challenging. Ultimately it is recommended to progress towards full active range of

motion reps and less isometric reps.

3. Keep band setups simple

The worst finisher is a complicated finisher that requires advanced band setups.

Keeping band setups simple initially will make exercise transitions seamless and short.

Keep in mind muscles are reactors and adaptors to effort. Doing complex movements

or advanced band setups will apply more focus on the movement and transition versus

the effort. Keeping things simple allow effort to remain high.

4. Start with one band workouts

The ability to attach band training as well as attachment free single band training,

makes 4-G finisher options endless. However we recommend incorporating one-band

finisher workouts initially before bringing in advanced multi-band attached training

setup. This initial RBT 4-G Finisher program will focus on single band training

exclusively.

5. Focus is absolutely necessary

It is extremely important that individuals dial in and stay focused for at least 4 minutes to

achieve strong finisher results. Blocking out distractions and any interruptions during the

finisher workout will be critical to getting great results. This is especially true when it

comes to staying on pace with the recommended recovery. Increasing recovery time

during a round will dramatically impact training results.

6. Use an audible training system to stay on pace

Finisher focus needs to be on effort, muscle contraction, and movement speed. There is

no time to think about counting reps or sets. Using an audible training system app

connected to a smartphone is an essential to stay on pace with set starts, stops, and

number completed. As fatigue increases, it is human nature to increase rest time

between sets. With a voice command dictating when to start and stop, as well as set

number, results will dramatically improve with 4-G workouts.

4-G Finishers utilize the Seconds Pro App due to ease of use, versatility, and the ability to save workouts as

well as overlay customized music.

7. Complement it with your workout

A finisher is designed to finish off a workout. Choosing finisher exercises that

complement a workout will only enhance finisher results. As an example doing an

intense Bicep-Triceps Finisher after an upper body push – pull workout is a great

combination. Another great combination is doing lateral hops after a solid lower body

squat variation workout.

8. Keep movement quality solid

As fatigue sets in most people start to compensate and substitute instead of effectively

recruiting the correct muscles. Rep speed is important but not at the risk of achieving

optimal muscle recruitment. Avoid significant compensation by slowing down rep tempo

just enough to optimize movement quality. This is important to getting optimal muscle

recruitment which in turn will improve finisher results and staying injury free.

9. Don’t be scared to isolate

Very often isolating a specific muscle group will place the entire body, especially the

core, on high alert stabilization. A core that is under constant stabilization attention

keeps the total body under constant tension. It also increases muscle recruitment of the

primary muscles being used, which leads to greater muscle effort and definition.

4-G Finisher Program Design The most successful finisher program design is one that provides individuals the ability

to create a high level of intensity by making it easy to increase rep speed, work volume,

and resistance on fly when energy levels are high. The key is workout simplicity. By

eliminating having to change weights, deal with time consuming exercise transitions, or

count reps, it allows individuals to keep their focus on effort, speed and movement

quality. Keeping the focus on where it needs to be will in turn create a higher level of

calorie expenditure, muscle sculpting and strength development.

To achieve this effect I have found that performing repeated short work intervals for 6

to 8 continuous sets, with a short rest interval between each work set, is more effective

than performing longer time-based sets.

Over the years I have experimented with various work interval times of 5, 10, 15, 20, 30

and 40 seconds. I have discovered that repeating a 15 second work interval followed by

a brief and consistent 5 second recovery interval created the highest level of work

output over 3 minutes. Most individuals, regardless of fitness level, can give maximal

effort for 15 seconds without reverting to what I call “rep pacing”. By applying a short 5

second recovery interval between work interval sets it allows the individual to reset

mental focus before once again repeating a maximal effort. By performing 8 consecutive

sets of the same exercise it allows the effort to be extended out for over 3 minutes

which appears to be the point at which an extended recovery is then needed.

I have determined that 8 – 15 second work intervals with a 5 second recovery between

work intervals followed by a 90 second recovery between rounds allows the average fit

adult to create a maximal effort without “rep pacing”. This program design also provides

individuals the ability to measure their improvement and make simple regressions or

progressions on the fly. These regressions and progressions in the 4-G Finisher

program will be provided for you as you begin to perform the workouts.

To better understand the 4-G Finisher program formula let me take you through in

greater detail the “WHY” behind each training variable.

WHY 8 sets per round

Using 8 sets per round allows individuals to create circuits that incorporate 1 or 2

exercises. As a result you can create a total metabolic overload of a single muscle by

choosing 1 exercise or a total body region overload by choosing 2 exercises. The key is

keeping transitions simple and infrequent which you will soon discover is very easy to

program in using Quantum flat continuously looped bands.

WHY 15 second work intervals

After running a continuous 400 meters and comparing that workout to doing 6 to 8 - 15

second repeated sprints, I discovered that I could always find a way to complete the

final ten seconds of a short sprint no matter how exhausted I was. Matter of fact very

often I could even increase my effort on the final 2 sprints knowing that it’s all I had to

complete. However with the 400 meters which requires between 60 and 80 seconds, I

had to pace myself for the first 35 to 40 seconds before going into a full max effort on

the final 20 seconds. I also realized that anything over 30 seconds created a subtle

mental fear of fatigue that resulted in a “pace mindset”. This never became apparent

with repeated 10 to 15 second sprints. I discovered a similar finding to be true with my

fitness campers anytime we trained using 40 to 60 second work intervals. However

when I broke the 60 second work intervals into 3 – 15 second intervals with a short 5

second break in between work intervals, effort, workload and intensity instantly went up

for the same 60 second period.

WHY 5 second rest periods between work intervals In doing repeat sets of maximal effort, 5 seconds seems to be what was minimally

needed to mentally reset, get in a couple of deep breaths and prepare to repeat a

maximal effort. Taking a longer break seemed to create a slow start to the next work

interval or delay in starting. The key was keeping the transition simple by performing

only 1 exercise or choosing complementary exercises that made seamless transitions

possible. Quantum bands allow both of these scenarios to occur easily.

Choosing Your 4-G Finisher Starting Workout

In the 4-G Workout Program, Individuals will be provided 3 different levels of finisher

workouts, a beginner, intermediate, and advanced option. Each level will be based on

performing different amounts of workload density. Each level will have a 2-exercise

option or a 1-exercise option. Once you have achieved the beginner level with a specific

band resistance you have a choice: increase band resistance and stay at the same level

of progression or stay with the same size band and move into the next level of 4-G progression. Both are appropriate progression options. However remember that if you are able to complete more than 10 reps during a 15 second work interval, especially in the final few sets, you should consider training with a higher level of band resistance next time.

There a few advantages of 2-exercise finishers.

1. It creates less metabolic work with less lactic acid build up to a particular muscle.

2. It provides a less intense option when initially starting the 4-G Finisher workouts.

3. It avoids excessive fatigue and potential injury due to movement compensation.

4. It allows individuals to target two different muscle groups in one workout.

The disadvantage is having to program for 2 complimentary exercises and performing

the necessary transition between exercises.

2 Exercise Round Sequence

15

sec

5

sec

2

8 60

sec

1

Work Time Rest Time Exercises Sets/Rd Recovery Between Rd

Total Rounds

The Advantage of 1-exercise finishers.

1. There is no exercise transition required.

2. There is a greater metabolic effort to a specific muscle group.

3. It is easier to focus on 1 exercise, therefore allowing for a great work output.

4. Program design is simplified.

5. It’s easier to increase workload intensity.

1 Exercise Round Sequence

15

sec

5

sec

1

8 60

sec

1

Work Time Rest Time Exercises Sets/Rd Recovery Between Rd

Total Rounds

4-G Finisher Progressions 4-G Finisher progressions are designed around creating extra recovery during the 4

minute workout by allowing individuals to use work intervals as rest intervals. Following

this design it allows anyone to incorporate 4-G

Finishers regardless of fitness level. The goal is

obviously to reach the advanced level where all

8 work intervals can be performed consecutively

which for some people could be immediately.

However, keep in mind that the rep per set goal is 10 or less. Following this criteria will

ensure band resistance is at a challenging level.

BEGINNER WORKLOAD DENSITY

This progression is designed for very low fitness levels and individuals not familiar with

band training.

2-EXERCISE WORKOUT

Alternating exercises on every work interval set. Choose two exercises, alternate

between the two exercises for 8 total sets (4 each exercise) 2-Exercise Beginner Sequence - Exercise 1 – 5 sec. Rest – Exercise 2 – 5 sec Rest -

Exercise 1 – 5 sec. Rest – Exercise 2 – 5 sec Rest – Exercise 1 - 5 sec. Rest – Exercise

2 – 5 sec Rest - Exercise 1 - 5 sec. Rest – Exercise 2 – Rest 60 Seconds.

1-EXERCISE WORKOUT

1 Exercise Beginner Sequence - Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec Rest

– Recovery Set – 5 sec. Rest – Exercise 1 – 5 sec Rest – Exercise 1 - 5 sec. Rest –

Recovery set – 5 sec Rest Exercise 1 - 5 sec. Rest – Exercise 1 - Rest 60 Seconds.

Rest every 2 sets. Choose 1 exercise and rest after every 2 set for 8 total sets (6 actual

work sets)

INTERMEDIATE WORKLOAD DENSITY

This progression is where most individuals with a moderate level of fitness and

familiarity with band training will start.

2-EXERCISE WORKOUT

Alternating exercises after every 2 work interval versus 1

Choose 2 exercises – Perform 2 continuous sets of exercise 1 before switching to

exercise 2 for 2 continuous sets. Repeat this sequence of back to back work intervals

for 8 total sets.

2-Exercise Intermediate Sequence - Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec

Rest - Exercise 2 – 5 sec. Rest – Exercise 2 – 5 sec Rest – Exercise 1 - 5 sec. Rest –

Exercise 1 – 5 sec Rest - Exercise 2 - 5 sec. Rest – Exercise 2 – Rest 60 Seconds.

1-EXERCISE WORKOUT

Take a 1 work set rest after every 3 sets. Choose 1 exercise - Perform 3 sets before

resting for 1 set and repeating this sequence 2 times for 8 total sets.

1-Exercise Intermediate Sequence - Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec

Rest - Exercise 1 – 5 sec. Rest – Recovery Set – 5 sec Rest – Exercise 1 - 5 sec. Rest

– Exercise 1 – 5 sec Rest Exercise 1 - 5 sec. Rest – Recovery Set - Rest 60 Seconds

ADVANCED WORKLOAD DENSITY

Using the correct level of band resistance, this progression will be for those individuals

that have a high level of fitness and are very comfortable training with flat bands.

2-EXERCISE WORKOUT

Alternate exercises after 4 work interval sets. Choose two exercises - Perform 4

consecutive sets of 1 exercise before switching to the second exercise and performing 4

continuous sets. Upon completion of the second exercise you will have completed 8

total sets (4 of each exercise).

2-Exercise Advanced Sequence - Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec Rest

- Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec Rest – Exercise 2 - 5 sec. Rest –

Exercise 2 – 5 sec Rest Exercise 2 - 5 sec. Rest – Exercise 2 – Rest 60 Seconds

1-EXERCISE WORKOUT

Choose 1 exercise and complete all 8 sets.

1-Exercise Advanced Sequence - Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec.

Rest - Exercise 1 – 5 sec. Rest – Exercise 1 – 5 sec Rest – Exercise 1 - 5 sec. Rest –

Exercise 1 – 5 sec Rest Exercise 1 - 5 sec. Rest – Exercise 1 - Rest 60 Seconds

Getting Started with 4-G Finisher Workouts

When first starting to implement 4-G Finisher workouts, we recommend starting with

the 1 exercise workout option to help simplify the workouts and eliminate concern for

transitions.

Therefore the Beginner 1 Workout is where most individuals will begin unless they feel

they meet the criteria discussed previously to start at the Intermediate level.

Setting up your workout on Seconds Pro App

Once App has been downloaded to your smartphone follow these steps to get the

program built out on the Seconds Pro App

Step 1

Choose the band resistance and exercise you plan to perform.

Step 2

Set your Seconds Pro App by choosing the Round

Timer and entering the following program information.

Name – 4-G Finisher

Number of Rounds – 8

Rounds - :15 (You may wish to set a halfway notice)

Breaks - :05

Alerts – Text-to-Speech with Count (You may want to set

a verbal countdown)

Step 3

Get ready to train

Determining when to progress your workout

There is one variable you will need to quantify when determining when to move up to

the next level, and that is the average number of reps performed during the final 2 sets

of a finisher workout.

Example: After completing 6 sets you are able to complete 10 to 12 reps on the final 2

sets with maximum effort. This creates an average of 11 reps which means either you

did not push yourself early in the workout or you used a band resistance that was too

low. As a result you should:

1. Increase to the next level of band resistance and re-test next time.

2. Move up to the next level of the 4-G progression with the same band resistance

Regardless of which you choose to do, you will be increasing your workload density

which will still create positive 4-G Finisher results.

Equipment Recommendations

In all of the 4-G Band Finishers, a single band will be used. However to maximally

challenge all movements it will require having at least 3 or 4 different levels of 41-inch

single band resistance. The Dynamic Stabilizer will also be used in some finisher

workouts along with some attached band exercises. As a result we recommend our

Gym-to-Go package as your Finisher Band Training Package. This package includes 4

levels of band resistance as well as a dynamic stabilizer to do the 4-G hip finisher

workouts. It also includes a band utility strap to attach bands as well as a carrying bag

to easily transport your bands anywhere.

4-G Finisher Workout

Video Library

The following exercises can be implemented into any level of the 4-G Finisher

progressions discussed previously. If you are an experienced RBT follower and you are

well aware of RBT versatility. Please feel free to add in some of your favorite

attachment-free exercises or exercise combinations.

1 Band 1 Exercise Workout Options

41 Inch Attachment Free Band Single Exercise Options

Push Press

High Pull

Pull a Part

Chest Press

Front Squats

Straight Leg Dead-lifts

Seated Row

Hammer Curls

Triceps Press

Lateral Core Hops

Dynamic Stabilizer Single Exercise Options

Squats

2 Step Shuffle

Step Over’s

Drop Squats

Jacks

Lateral Hops

Burpee

1 Band - 2 Exercises Combination Exercises

41 Inch Standard Band Combination Exercises

Squat Press – Front Squat

Hammer Curl – Pull a Part

Hammer Curl – Triceps Press

Chest Press – Straight leg Dead-lift

Pull a Part – Mt Climber

High Pull – Squat Press

Front Squat – Pull A Part

Dynamic Stabilizer Combination Exercises

2 step Shuffles – Drop Squats

Jack Variation

Step-over – Crawl Variation

Lateral Hops – Burpee

Unilateral Exercises

Performing unilateral exercises allows an individual to incorporate the 2 exercise

4-G program option easily due to what should be seamless transitions from side

to side.

Unilateral Attachment Free Exercises

Lawn Mover Row

Push Press

Split Squat

Reverse Lunge

Punching

Rotational Seated Row

Lateral Plank

Chest Press

Unilateral Attached Vector Training Exercises

Unilateral Row

Bent Over Press

Chest Press

Hose Pulls

Lateral Hop

Lateral Lunge

Unilateral Overhead Triceps Press

Unilateral Curl Split Squat

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