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John G. Murray Jr. Chiropractic

10 Anderson Rd.
Clinton, NJ 08809
(908) 638-4144

Leg Workout with Blood Flow Resistance Bands


Hello, Dr. John Murray. This is a continuation of the B3 bands exercise protocol. If you haven’t seen the other blood flow resistance training posts, click that link to catch up on this amazing new health technology. And you can also find more information at Click on there for useful information and more about what we’re going to discuss today.

All right. Blood flow resistance training. As you can see in the video, I’ve got my blood flow resistance bands, my B3 bands on my arms and on my legs. What I’m gonna do today is I’m going to show you a brief, but intense leg workout. One that doesn’t involve, pounding your body.

So for this routine, first we’re going to work what’s called “distally,” or away from the body. Then, we’ll work more “approximately.” So when we work the legs, we’re gonna start with the standing calf, doing one set of 30 reps, immediately followed by a two minute wall squat at as close to a 90 degree flexion at the knee as you can get.

From there, we’re gonna go to what’s called a static hip abduction that involves sitting on an exercise ball or on a bench and putting a band around the knees and then spreading your knees apart to where they hit that firm resistance. And keep that pressure on for a total of two minutes,

As I’m doing these exercises, the blood flow resistance bands inhibit the flow of oxygen just slightly, which results in less oxygen there.

So when I exert the muscles, consume the oxygen, we reach the lactate threshold. You get the burn, and then that lactic acid flows up to the pituitary gland in your brain. And then the brain responds. Pituitary responds by dumping growth hormone.

As you’re doing this you want to maintain free breathing the whole time. Never hold your breath. Just breathe freely, breathe freely.

This is all stuff you can do at home, no equipment.

Have a great day!

Dr. John Murray

Dr. John Murray

"Empowering our patients to understand that their lifestyle choices make a difference is the greatest thing we can do."