Bands 101 — Dr. Mat Frankel, DC

Dr. Mat Frankel DC

Free Download · No Experience Needed

You've Seen
the Videos.
Now Start.

You've been watching. Maybe you saved a few. The moves look intense — but you want to try. You're just not sure where to start, how to use a band, or whether it's right for your body.

Bands 101 is your on-ramp. Three beginner follow-along sessions built on my style, my approach, and my experience — so you can start moving the way I teach, without the guesswork and without risking injury.

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Doctor of Chiropractic

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Former D1 Athlete

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CrossFit Games Champion

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Gym Owner

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Thousands of patients helped

Does This Sound Like You?

You Want to Start.
You Just Don't Know How.

I hear this from people who follow along — wondering if there's a beginner version, whether they can actually do it, wanting some direction. If any of this sounds like you, you're in the right place.

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The videos look intense and you don't want to hurt yourself

Every session starts with no band — just the movement pattern. You build from there, only when it feels right.

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You don't know what band to use, how many reps, or where to begin

This guide tells you exactly where to start and how to progress. No guessing, no Googling, no overwhelm.

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Hip or back pain has made you say no to things you love

Activities, workouts, playing with your kids. This is the work that starts changing that — targeting the root, not the symptom.

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You've stretched and done PT — it helped, then the pain came back

Temporary relief isn't fixing anything. The hips are almost always where it starts — and this guide trains them directly.

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You just want a smart, real place to start with this style of training

These sessions work as a beginner workout or a beginners mobility routine. Either way, you're building something real.

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You've been watching but haven't taken the first step yet

This is it. Download the guide, hit play, and follow along. It starts here.

Why I Built This

I Spent Years Doing
Everything Right.
Nothing Worked.

I was a Division I athlete, a marathon runner, a CrossFit Games champion, a gym owner. My body was supposed to be my strength. But I had such bad hip and back pain that it was debilitating. Bending down to pick something up, I moved like the Tin Man — stiff, creaky, bracing every time. I couldn't sit cross-legged on the floor to play with my kids. Long car rides felt like something to survive.

The worst part? I was working out. I was stretching every single day. I thought I was doing everything right. The stretching was actually making it worse — I just didn't know it yet. What I thought was helping was hurting me more than I ever imagined possible. I kept paying the price every day and I couldn't figure out why.

"I had to find my compensations. My weak points. The kinks in my armor — and actually fix them."

Once I stopped treating the symptoms and started addressing the root — my hips, my specific imbalances, the places my body had learned to cheat — everything changed. The pain stopped being a constant. I started moving like myself again.

Now as a Doctor of Chiropractic, I see the same pattern in nearly every patient. The hips aren't strong, flexible, or coordinated enough to support the back the way they should be. The back absorbs the hit. It looks like a back problem. It's a hip problem. Every movement in this guide was built around addressing exactly that.

This guide is the starting point I wish I'd had. My approach, my coaching cues, my movements — made accessible for anyone who wants to start, whatever their current level.

What's Inside Bands 101

Four Follow-Along Videos.
Everything You Need to Begin.

Each session is guided by me — coaching cues, form tips, what the right muscle should feel like, and how to modify when needed. Time-based, not rep-based. Go at your pace.

Warm-Up · 8 min

Full-Body Warm-Up

Do this before every session — or any time of day you need to loosen up. 8 minutes. Builds flexibility and mobility that carries with you through the day, not just for the workout ahead.

Session 1 · Chair

Seated Chair Series

5 movements done sitting in a chair. Supported, low-risk, completely controlled. The perfect first session — and harder than it looks if you want it to be.

Session 2 · Floor

Floor Series

4 floor-based movements that isolate the hips and glutes in ways standing exercises can't reach. A light band — a real burn.

Session 3 · Standing

Standing Series

5 wall-supported standing movements for glutes, quads, hip flexors, and posture. Functional strength in real movement patterns.

Finally Feel the Right Muscles

You've Heard "Feel It in Your Glutes."
You Never Have.

You've been in classes where the trainer says your butt and hips should be on fire — and you feel nothing. You're not sure if you're doing it wrong, or if something is off. You're not alone.

These exercises are specifically designed to help you feel and engage the right muscles — maybe for the first time in a long time. They're different from anything you've done before. Not because they're harder, but because they're built to isolate, activate, and connect.

I break down the exercises you see on my page. We do them slowly, appropriately. I teach you how to modify, how to make them yours, and how to build confidence in your own body — session by session.

This isn't about getting the world's best workout or pushing to your limits. This is about activating your body — engaging and feeling muscles that are required for you to move correctly, feel great, and get back to the life you want. Making exercise fun. Approachable. Balancing your compensations. Helping you start to feel great again.

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"This isn't about getting the world's best workout or pushing to the limits. It's about activating your body, engaging muscles that actually need to work — so you can enjoy life the most and not be sidelined by pain."

— Dr. Mat Frankel, DC

Built for Beginners

You Don't Need Experience.
You Just Need to Start.

Designed for people who are new to this — or coming back after pain has kept them away.

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We break down every movement — I show you how to modify and make it yours, building your confidence rep by rep

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Start with no resistance — learn the movement first, add the band only when it feels right

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Time-based, not rep-based — work at your own pace, no pressure to keep up with anyone

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I tell you what to feel — not just how to do it, but which muscles should be working and what that actually feels like

"These exercises are totally different from what you've ever done before — built so you can actually feel, engage, and activate. That's the whole point."

— Dr. Mat Frankel, DC

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You've Seenthe Videos.Now Start.

You Want to Start.You Just Don't Know How.

I Spent Years DoingEverything Right.Nothing Worked.

Four Follow-Along Videos.Everything You Need to Begin.

You've Heard "Feel It in Your Glutes."You Never Have.

You Don't Need Experience.You Just Need to Start.