{"id":895036,"date":"2026-02-26T09:06:59","date_gmt":"2026-02-26T08:06:59","guid":{"rendered":"https:\/\/www.gladiatorfit.ch\/resistance-band-exercise-guide-and-complete-program\/"},"modified":"2026-02-26T09:32:51","modified_gmt":"2026-02-26T08:32:51","slug":"resistance-band-exercise-guide-and-complete-program","status":"publish","type":"post","link":"https:\/\/www.gladiatorfit.ch\/en\/resistance-band-exercise-guide-and-complete-program\/","title":{"rendered":"Resistance band exercise: guide and complete program"},"content":{"rendered":"<div class=\"product\"><div class=\"product\">\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"895036\" class=\"elementor elementor-895036 elementor-894706\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dee9a59 e-con-boxed e-flex e-con e-parent\" data-id=\"dee9a59\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d02c654 e-con-full e-flex e-con e-child\" data-id=\"d02c654\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-5ec0f1d e-con-full e-flex e-con e-child\" data-id=\"5ec0f1d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a0539a4 elementor-widget elementor-widget-heading\" data-id=\"a0539a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Resistance band exercise: guide and complete program<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9703a9 elementor-widget elementor-widget-text-editor\" data-id=\"d9703a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Do you still think that elastic bands are reserved for rehabilitation or light warm-ups? Think again. A well-executed <strong>resistance-band exercise<\/strong> can generate as much or more muscle gain than conventional dumbbells. Whether you&#8217;re a crosstrainer, a gym-goer or a home trainer, elastic bands are the most versatile tool in your arsenal.   <\/p>\n\n<p>However, not all elastic bands are created equal. Trying to do heavy squats with a tube designed for triceps, or attempting pull-ups with a mini-band, is guaranteed failure. At GladiatorFit, we know that the secret lies in combining the right movement with the right type of resistance.  <\/p>\n\n<p>In this comprehensive guide, we&#8217;ll go beyond generic lists to teach you how to structure an effective workout, choose between a <strong>training band<\/strong>, mini-band or tube, and transform your physique with progressive tension.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c58bbd8 e-con-full e-flex e-con e-child\" data-id=\"c58bbd8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-46cfc17 elementor-widget elementor-widget-heading\" data-id=\"46cfc17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why incorporate elastic into your training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d56765 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7d56765\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c8086e elementor-widget elementor-widget-text-editor\" data-id=\"4c8086e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Fitness elastic isn&#8217;t just a &#8220;practical&#8221; alternative to free weights; it offers a totally different and complementary workout mechanic to traditional cast iron. Understanding this difference is the key to maximizing your <strong>muscle development<\/strong>. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-672176a elementor-widget elementor-widget-heading\" data-id=\"672176a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Benefits for muscle building<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0f91b1 elementor-widget elementor-widget-text-editor\" data-id=\"a0f91b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Unlike a dumbbell, where resistance is constant (dictated by gravity), the elastic band offers <strong>progressive resistance<\/strong>. The harder you pull, the harder it gets. This has two major advantages for your weight gain and strength:  <\/p>\n\n<ul>\n    <li><strong>The right force curve:<\/strong> on an exercise like the biceps curl, the movement is often easy at the top with dumbbells. With a rubber band, tension is greatest at the peak of the contraction, where the muscle is shortest. This maximizes metabolic stress, a key factor in hypertrophy.  <\/li>\n    <li><strong>Continuous tension:<\/strong> The rubber band doesn&#8217;t allow you to &#8220;cheat&#8221; with your momentum. You need to control the concentric phase (ascent) and the eccentric phase (return) to avoid being carried away by the rubber band. <\/li>\n    <li><strong>Joint preservation:<\/strong> Since resistance is lowest at the beginning of the movement (where joints are often most vulnerable), elastic bands are excellent for training heavy without destroying tendons. Ideal for <strong>home weight training<\/strong> or reathletization. <\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b4192b elementor-widget elementor-widget-image\" data-id=\"9b4192b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/02\/gladiatorfit-image-1771902212974-scaled.jpg\" title=\"\" alt=\"gladiatorfit-image-1771902212974\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4b7d11 elementor-widget elementor-widget-heading\" data-id=\"b4b7d11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Choosing your equipment: mini-band, loop band or tube?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5642b9 elementor-widget elementor-widget-text-editor\" data-id=\"e5642b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>To succeed in your <strong>resistance band exercise<\/strong>, you need to use the right tool. At GladiatorFit, we distinguish three main families of essential products: <\/p>\n\n<ol>\n    <li><strong>Powerband (or Loop Band):<\/strong> This is a large, flat, continuous elastic band that is very robust. It comes in several colors (red, black, purple, green) corresponding to different levels of tension. It&#8217;s the king of <strong>crosstraining<\/strong> tools for assisted pull-ups, resistant squats or bench presses.  <\/li>\n    <li><strong>Mini-band:<\/strong> A small elastic ring, often sold in kits of 3 or 5 intensities. Essential for activating the glutes, working the hips and improving <strong>joint mobility<\/strong> during warm-up. <\/li>\n    <li><strong>Resistance tube (with handles):<\/strong> resembles an elastic skipping rope with handles at the ends. It&#8217;s perfect for upper-body isolation work (shoulders, biceps, triceps), as the handles offer an ergonomic grip similar to that of indoor machines. <\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e38abb6 elementor-widget elementor-widget-shortcode\" data-id=\"e38abb6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"woocommerce columns-4 \"><\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fa3cf60 e-con-full e-flex e-con e-child\" data-id=\"fa3cf60\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e653118 elementor-widget elementor-widget-heading\" data-id=\"e653118\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The best upper body exercises with elastic<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-936e016 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"936e016\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4eed447 elementor-widget elementor-widget-text-editor\" data-id=\"4eed447\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Working the upper body with push-ups alone can quickly become limiting. The addition of elastics allows you to target the back (often neglected with bodyweight) and intensify work on the arms and pectorals. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab9d60e elementor-widget elementor-widget-heading\" data-id=\"ab9d60e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Back and shoulders: face pull and rowing<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47651d4 elementor-widget elementor-widget-text-editor\" data-id=\"47651d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>For a thick back and healthy shoulders, pulling is essential. Here, the <strong>Powerband<\/strong> or <strong>resistance tube<\/strong> are your best allies. <\/p>\n\n<p><strong>Rowing (Horizontal pulling):<\/strong><\/p>\n<p>This exercise targets the back and rhomboids. Use a medium Powerband (black or purple). <\/p>\n<ol>\n    <li>Attach the elastic band to a fixed point at chest height (post, door jamb).<\/li>\n    <li>Grasp the elastic with both hands and step back to tension the band.<\/li>\n    <li>Bend your knees slightly, keep your back straight and pull your elbows back, squeezing your shoulder blades.<\/li>\n    <li>Release gently. The progressive resistance will force you to contract hard at the end of the movement. <\/li>\n<\/ol>\n\n<p><strong>The Face Pullover:<\/strong><\/p>\n<p>It&#8217;s the ultimate exercise for shoulder health and posture, targeting the back of the shoulders and the rotator cuff.<\/p>\n<ol>\n    <li>Attach a resistance tube or light band at face level.<\/li>\n    <li>Grasp the rubber band in a pronated position (palms down).<\/li>\n    <li>Pull towards your face, spreading your hands so that they end on either side of your ears, as if you wanted to show off your biceps.<\/li>\n    <li>Hold the contraction for a second. A must for countering the effects of office work. <\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-51d9d97 elementor-widget elementor-widget-heading\" data-id=\"51d9d97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Chest and arms: resistant push-ups and curls<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d42b0b elementor-widget elementor-widget-text-editor\" data-id=\"4d42b0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Think push-ups are too easy? Turn them into a pure strength exercise. <\/p>\n\n<p><strong>Pumps with resistance band (Resisted Push-up) :<\/strong><\/p>\n<p>Here, the Powerband is mandatory. Pass the band behind your back, just under your armpits, and hold the ends in your hands on the floor. In plank position, perform your pump. The elastic band will try to pin you to the ground: the pull-up will be much harder, simulating a heavy bench press. It&#8217;s a great way to explode your pecs.    <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0bcbf82 elementor-widget elementor-widget-image\" data-id=\"0bcbf82\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/02\/gladiatorfit-image-1771902214174-scaled.jpg\" title=\"\" alt=\"gladiatorfit-image-1771902214174\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f788836 elementor-widget elementor-widget-text-editor\" data-id=\"f788836\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Arm isolation (Biceps\/Triceps) :<\/strong><\/p>\n<p>For the arms, choose <strong>resistance tubes<\/strong> with handles for comfort, or a lightweight band.<\/p>\n<ul>\n    <li><strong>Biceps Curl:<\/strong> Walk to the middle of the tube, grab the handles and flex your arms. Keep your elbows close to your ribs. <\/li>\n    <li><strong>Triceps Extension:<\/strong> Fix the elastic band high up. Grasp the handles, elbows to the body, and reach down with your arms. The continuous tension will burn your triceps much faster than with the pulley.  <\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0989b84 e-con-full e-flex e-con e-child\" data-id=\"0989b84\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1195543 elementor-widget elementor-widget-heading\" data-id=\"1195543\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Lower body exercises for powerful legs<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab4f108 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ab4f108\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec0ae4a elementor-widget elementor-widget-text-editor\" data-id=\"ec0ae4a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Never neglect &#8220;leg day&#8221;. While many believe that you can&#8217;t build big legs without a bar loaded to 100kg, the elastic band proves the opposite thanks to mechanical tension and training volume. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cf85c7 elementor-widget elementor-widget-heading\" data-id=\"7cf85c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Squat with resistance band<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d2d8228 elementor-widget elementor-widget-text-editor\" data-id=\"d2d8228\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The elastic squat is unsettling at first, but incredibly effective for explosiveness. It requires a sturdy <strong>Powerband<\/strong> (purple or green from GladiatorFit). <\/p>\n\n<p><strong>Technique:<\/strong><\/p>\n<ol>\n    <li>Place your feet shoulder-width apart, stepping on one of the elastic loops.<\/li>\n    <li>Squat down to pass the other loop of elastic behind your neck, over your trapezius (like a barbell), supporting it with your hands so that it doesn&#8217;t slip.<\/li>\n    <li>Stand up straight. You&#8217;ll feel the elastic pulling you down. <\/li>\n    <li>Perform your squat. The pull-up will get harder and harder as you stretch your legs. <\/li>\n<\/ol>\n<p>This exercise forces you to &#8220;push&#8221; to the end of the movement, which improves your vertical relaxation and overall power.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6132c19 elementor-widget elementor-widget-heading\" data-id=\"6132c19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Lunges and buttock work<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-053fa56 elementor-widget elementor-widget-text-editor\" data-id=\"053fa56\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>This is where the <strong>mini-band<\/strong> comes in. It&#8217;s the reference tool for sculpting the buttocks. <\/p>\n\n<p><strong>Monster Walk :<\/strong><\/p>\n<p>Place a mini-band of medium or heavy resistance just above your knees (or around your ankles for greater difficulty). Get into a quarter-squat position. Walk sideways, always keeping tension in the elastic (don&#8217;t let your feet touch). Your glutes will burn in seconds.   <\/p>\n\n<p><strong>Static lunges with elastic :<\/strong><\/p>\n<p>Place one foot in front of the other on a Powerband. Hold the elastic band in the &#8220;front rack&#8221; position (hands on shoulders). Lower the back knee to the ground and raise. The instability created by the elastic band engages the ankle and knee stabilizing muscles enormously.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c3ce89 elementor-widget elementor-widget-shortcode\" data-id=\"2c3ce89\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"woocommerce columns-4 \"><\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1df7fbf e-con-full e-flex e-con e-child\" data-id=\"1df7fbf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3affe83 elementor-widget elementor-widget-heading\" data-id=\"3affe83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">20-minute full body express program<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-964c0d4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"964c0d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b28dde3 elementor-widget elementor-widget-text-editor\" data-id=\"b28dde3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Running out of time? Here&#8217;s a high-intensity metabolic circuit (HIIT) using only rubber bands. Perform this circuit 4 times with 1 minute 30 of rest between each lap.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c9089dd elementor-widget elementor-widget-heading\" data-id=\"c9089dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The circuit sequence<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a55b59b elementor-widget elementor-widget-text-editor\" data-id=\"a55b59b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol>\n    <li><strong>Squat with Powerband:<\/strong> 15 repetitions (controlled rhythm: 2 seconds down, 1 second up).<\/li>\n    <li><strong>Resistant push-ups (band in the back):<\/strong> 10 to 12 repetitions (If too hard, do classic push-ups and finish the series on your knees).<\/li>\n    <li><strong>Standing Rowing (Powerband attached to a pole):<\/strong> 15 repetitions (Focus on back contraction).<\/li>\n    <li><strong>Glute Bridge with Mini-Band:<\/strong> 20 repetitions. Place the mini-band over your knees and spread them outwards throughout the movement. <\/li>\n    <li><strong>Band Pull-Apart:<\/strong> 20 repetitions. Take a light band, arms straight out in front of you, and spread your arms so that the elastic touches your chest. Excellent for posture.  <\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b151fbb elementor-widget elementor-widget-heading\" data-id=\"b151fbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Rest time and progress<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54e5728 elementor-widget elementor-widget-text-editor\" data-id=\"54e5728\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The advantage of this program is that it is infinitely adaptable. To progress : <\/p>\n<ul>\n    <li><strong>Decrease rest time<\/strong> to 1 minute, then 45 seconds.<\/li>\n    <li><strong>Increases resistance:<\/strong> changes from a red to a black band, or from a black to a purple band.<\/li>\n    <li><strong>Play with tempo:<\/strong> Slow down the eccentric phase (the return) to increase the time under tension.<\/li>\n<\/ul>\n\n<p>Equipping yourself with a complete pack (mini-bands + 2 or 3 Powerbands of different voltages) allows you to follow this progression over several months without ever stagnating.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5c33189 e-con-full e-flex e-con e-child\" data-id=\"5c33189\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b24a77f elementor-widget elementor-widget-heading\" data-id=\"b24a77f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Faq on training with elastics<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a505f21 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"a505f21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a9480d2 elementor-widget elementor-widget-heading\" data-id=\"a9480d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Is it possible to build muscle with resistance bands?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c57cb7e elementor-widget elementor-widget-text-editor\" data-id=\"c57cb7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Yes, absolutely. Muscle hypertrophy (muscle gain) occurs when a muscle is subjected to sufficient mechanical tension and metabolic stress. Resistance bands create progressive tension that increases as the elastic stretches, intensely stressing muscle fibers. To build muscle, it&#8217;s essential to choose elastic bands with strong resistance (such as purple or green Powerbands) and to perform sets close to muscle failure.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbfd4b6 elementor-widget elementor-widget-heading\" data-id=\"dbfd4b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What exercises can I do with an elastic resistance band?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecf0a5e elementor-widget elementor-widget-text-editor\" data-id=\"ecf0a5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The elastic band allows you to reproduce virtually all classic bodybuilding movements. You can do squats and lunges for the legs, resistance push-ups and standing press-ups for the pecs, rowing and pull-ups for the back, and bicep curls and tricep extensions for the arms. Mini-bands are specifically designed for gluteal activation exercises (monster walk, clamshell) and mobility.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb187db elementor-widget elementor-widget-heading\" data-id=\"eb187db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How to use a resistance band safely?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16c06e2 elementor-widget elementor-widget-text-editor\" data-id=\"16c06e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>For your own safety, always check the condition of the bungee cord for micro-tears before use. Make sure that the anchoring point (post, door) is extremely solid and unlikely to move. When exercising, always control the return movement (eccentric phase) to prevent the rubber band from snapping violently. Finally, choose the right resistance: a band that&#8217;s too hard can degrade your technique and cause injury.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-032a89f e-con-full e-flex e-con e-child\" data-id=\"032a89f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-ed8c9d6 e-con-full e-flex e-con e-child\" data-id=\"ed8c9d6\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-d444f27 e-con-full e-flex e-con e-child\" data-id=\"d444f27\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c53d6ff elementor-widget elementor-widget-heading\" data-id=\"c53d6ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Discover our selection of sports equipment<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-813e752 elementor-widget elementor-widget-text-editor\" data-id=\"813e752\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Find all the equipment you need to reach your goals on GladiatorFit.ch<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7017b46 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"7017b46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/store\/\">\n\t\t\t\t\t\t<span 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data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Author<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-947639e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"947639e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7ffae51 e-con-full e-flex e-con e-child\" data-id=\"7ffae51\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3daf2ba elementor-widget elementor-widget-image\" data-id=\"3daf2ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie.jpg\" class=\"attachment-woocommerce_gallery_thumbnail size-woocommerce_gallery_thumbnail wp-image-727266 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-100x100.jpg 100w\" sizes=\"(max-width: 100px) 100vw, 100px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a79cedb elementor-widget elementor-widget-heading\" data-id=\"a79cedb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Andrea<\/span>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9361de1 elementor-shape-circle elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"9361de1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-envelope elementor-repeater-item-7019448\" href=\"mailto:andrea.rana@gladiatorfit.ch\" target=\"_blank\">\n\t\t\t\t\t\t<span 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href=\"https:\/\/www.gladiatorfit.ch\/en\/physical-therapy-massage-ball-buying-and-usage-guide\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-931945 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/physical-therapy-massage-ball-buying-and-usage-guide\/\">\n\t\t\t\tPhysical Therapy Massage Ball: Buying and Usage Guide\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-944827 post type-post status-publish format-standard has-post-thumbnail hentry category-sports-tips\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.gladiatorfit.ch\/en\/foot-massage-ball-guide-and-benefits\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-931100 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/foot-massage-ball-guide-and-benefits\/\">\n\t\t\t\tFoot Massage Ball: Guide and Benefits\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-944839 post type-post status-publish format-standard has-post-thumbnail hentry category-buying-guide\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.gladiatorfit.ch\/en\/massage-ball-how-to-choose-the-right-one-for-better-recovery\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-929326 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/massage-ball-how-to-choose-the-right-one-for-better-recovery\/\">\n\t\t\t\tMassage Ball: How to Choose the Right One for Better Recovery\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-944832 post type-post status-publish format-standard has-post-thumbnail hentry category-sports-tips\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.gladiatorfit.ch\/en\/kinesiology-tape-for-the-shoulder-a-guide-for-athletes\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-928160 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/kinesiology-tape-for-the-shoulder-a-guide-for-athletes\/\">\n\t\t\t\tKinesiology Tape for the Shoulder: A Guide for Athletes\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-61ff3c2 e-con-full e-flex e-con e-child\" data-id=\"61ff3c2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-47406c6 elementor-widget elementor-widget-text-editor\" data-id=\"47406c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Newsletter<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36e6502 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"36e6502\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-224f5aa elementor-widget elementor-widget-text-editor\" data-id=\"224f5aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Receive our fitness tips and exclusive offers<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-31dd104 klaviyobloc elementor-widget elementor-widget-html\" data-id=\"31dd104\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"klaviyo-form-SzHhpb\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Unlike generic &#8216;Top 10&#8217; lists, this article is positioned as a technical guide that matches each exercise to the specific TYPE of elastic band (mini-band vs. power band vs. tube) sold by GladiatorFit. The aim is to educate the customer on the need for different types of band for a complete workout (crosstraining and strength training), thus promoting cross-selling. <\/p>\n","protected":false},"author":1,"featured_media":894687,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_elementor_version":"3.28.0","_elementor_pro_version":"","_elementor_css":"","rank_math_title":"Resistance band exercise: guide and complete program","rank_math_description":"Discover the best types of resistance band exercise for strengthening and crosstraining. Get equipped at gladiatorfit.ch! "},"categories":[1781],"tags":[],"class_list":["post-895036","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports-tips"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/895036","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/comments?post=895036"}],"version-history":[{"count":1,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/895036\/revisions"}],"predecessor-version":[{"id":895037,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/895036\/revisions\/895037"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media\/894687"}],"wp:attachment":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media?parent=895036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/categories?post=895036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/tags?post=895036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}