Resistance Band Burpee Shoulder Lateral Press
Burpee finishing with band lateral raise — combines burpee conditioning with shoulder loading.
Level: Foundation
Primary: Full Body
Movement: Compound
Tags: Explosive Push
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Resistance Band
Sports: Football MMA Rugby Wrestling
Target muscles
Standard burpee musculature plus the lateral deltoid for the band raise. The cardiovascular cost is high.
How to perform
Setup
Stand on the band and hold the handles at the sides.
Execution
Drop into a burpee. As you rise explosively, press the band handles out to the sides at shoulder height in a lateral raise. Lower the handles. Repeat.
Common mistakes
- Sloppy burpee.
- Not raising the handles to shoulder height.
- Going too heavy on band.
- Hard landings.
- Soft plank.
Progressions and regressions
Regress to standard burpees. To progress, increase band tension, work for time.
Programming notes
Combined conditioning. 3 sets of 8-12 reps, twice a week.
