Buddy System Exercises

The Lebert Buddy System™ is a tandem resistance training product.

Portable, cost-effective, flexible, fun and dynamic - all of these factors together make this system unparalled.

Exercise Recommendations | Print


Alternating Rows
Feet are hip width distance apart or slightly wider.With tension in the LBS, and arms extended in front of body and palms facing each other, start to pull one arm back with elbow bent so that hand meets the side of the body, and then alternate with other hand. Be sure to use full range of motion, with full extension and flexion in the elbow joint.
Alternating Rows with 45 degree stance

Anchor holds onto floating handle with arms slightly bent to create enough resistance for their partner.
Split Stance Bilateral Row
Standing in same position as above with head and chest up, bring both handles back to the side body at the same time. Focus on retracting (pinching shoulder blades together) shoulders at end of movement. Keep the rowing motion constant so that you are working both the concentric and eccentric phase of the movement.

 
Swimmers

With feet close together, tip from the hip and maintain a neutral spine by keeping shoulders down and slightly back. Maintain stable shoulder girdle and posture, keep arms straight with palms facing behind you and perform an alternating “swimming” motion as if pressing water down and passed your surf board. Anchor can hold side kneeling position as shown.

 
Swimming - Standing Alternating (Unilateral)
Swimming - Standing Alternating (Unilateral)

 



Variation 2:   Bilateral swimming added is the same but with both arms moving together. Put a lot of effort into maintaining a neutral spine. When the arms press down and back, emphasize shoulder depression and scapular retraction
Alternating Bicep Curls with Elevated Elbows
Keeping arms out in front as if elbows were on a table top, do not let the arms fall as you hinge from the elbows only bringing knuckles in towards shoulder and then extending them. Move one arm in at a time. Try to maintain shoulder girdle and base of support in a neutralathletic stance. Anchor can hold in plank position.

 
Standing (Unilateral) Bicep Curls


Variation:  Keeping arms out in front as if elbows were on a table top, do not let the arms fall as you hinge from the elbows only bringing knuckles in towards shoulder and then extending them. Move one arm in at a time. Try to maintain shoulder girdle and base of support in a neutral athletic stance. Anchor can hold in plank position

Kneeling Chest Press
With your buddy anchored behind you, place knees on a mat. Elbows are up and out to the side at a 90 degree angle. Elbows should be just below shoulder height and with palms down, press handles forward at the same time so hands meet in front of the chest. Resist partner on the way back to the 90 degree angle. Be mindful not to go back to far as this can place strain on the front of the shoulder. Also, lean slightly forward to help engage core muscles and to protect the back.
Chest Fly
With your buddy anchored behind you, place knees on a mat. With elbows out to the side and just below shoulder height and palms down, press handles both together forward so that hands meet in front of the chest. Resist partner on the way back to the 90 degree angle. Be mindful not to go back too far as this  can place strain on the front of the shoulder.
Alternating Incline Pushups
In a split stance position facing away from your partner and back to back, palms down and hands above shoulders, press one arm up at a time on a 45 degree angle – this helps prevent the strap from rubbing the shoulders. (Aim for where the wall meets the ceiling). Maintain a neutral spine and lean slightly forward as you alternate your punches. Anchor faces back to back with buddy, kneeling, and leans slightly forward.
Cross Bow - Start
Standing sideways from your buddy (and facing the same direction) with a distance between you equal to the folded length of the Buddy System. Create tension in the LBS together with arms outstretched in line with the chest and feet hip width distance apart and in athletic stance.
Cross Bow - Finish
 Start with arms crossed, then open and close arms symmetrically so it appears that you are performing a chest fly, only you are crossing your arms in front.
Oblique Rotations - Start
Both partners are turned sideways to each other facing the same direction. The LBS is taut and folded. One buddy holds the yellow handles in both hands as one unit and one buddy holds the floating handle. Both partners start with their hands outstretched in front of the chest at chest height. With feet slightly apart and soft knees, both buddies rotate right and left simultaneously providing cooperative resistance in both directions.
Oblique Rotations - Finish
 
Around the World - Start
Both Buddies hold onto the handles and stand facing the same direction. Decide which direction you will start when starting this exercise.
Around the World - Continued
Starting with the LBS taut, both buddies, raise your arms above the head and go up on your toes, start rotating your arms and torso in a large circle from high and then low. As you start to go down, plant the heels and start to move into a squat position, rotating the other way.
Around the World - Continued
 
Around the World - Continued to Finish
 Finish with both buddies in squat position.
Bailing Hay - Start
Buddy #1 holds arms and hands high and slightly turned away and pivoted on one foot; buddy #2 holds in low position with slightly pivoted foots. LBS should be taut. In a diagonal motion, start smoothly transitioning the LBS with constant tension from the high position of buddy #1 to the low position of buddy #2.
Bailing Hay - Continued
 
Bailing Hay - Finish
 
See-saw

Buddy #1 extends both arms, while buddy #2, pulls hands in, so that both hands are to the outside of the ribs and the shoulder blades are squeezing together. Gently start a back and forth pulling and resisting motion. Brace the core and plant the feet throught the movement.

Resisted Forward Running

Wrap the middle of the LBS around the hips (not around the waist), with the floating handle behind you.The anchor holds the yellow handles and provides resistance as you run forward.

Resisted Bear Crawls
Get into starting position by getting on all fours then raising hips up slightly so knees come off the ground. Start to crawl forward
Resisted Sideways Shuffle

Wrap the middle of the LBS around the hips with the floating handle away from you. The anchor holds the yellow handles and provides resistance as you start to travel sideways.
Bicep and Tricep Combo - Start
Buddy #1 stands and with palms facing forward, performs standard bi-lateral bicep curl. Buddy #2, is in an upright kneeling position on their heels (depending on the height of each buddy), with palms facing behind them. As Buddy #1 performs bicep curls, buddy #2 provides resistance. When Buddy #2 performs tricep  extensions, buddy #1 provides resistance.
Bicep and Tricep Combo - Finish
 
Resisted Backward Running
Wrap the middle of the LBS around the hips with the floating handle away from you and face your partner. Run either in place or start travelling your set distance or for a set amount of time. The anchor holds the yellow handles and provides resistance.
Jump Squats - Start
One partner holds the yellow handles, the other holds the black handles. Both partners jump simultaneously, extending at the ankles, knees and hips. Try to jump at the same time.
Jump Squats - Finish
 
Squat and Single-leg Squat - Start
Both partners start with regular two leg squat stance.
Squat and Single-leg Squat - Finish
Buddy #1 performs a regular two leg squat. Buddy #2 performs a single-leg squat.
Reverse Lunge - Start
Starting in an upright standing position, both partners step back with the the right leg and peform a reverse lunge.
Reverse Lunge - Continued
 
Reverse Lunge - Finish
After performing lunge, push off and bring the knee back up in front of the body. Repeat with the right leg.
Plank High Five Combo - Start
Lay LBS to its full lenght on the ground. To start, face each other in high plank position at one end of the LBS. Begin with a low five on each side, then a high five on each side. Plank walk laterally to the other end of the LBS.
Plank High Five Combo - Finish
Repeat low five and high five combo, then walk laterally back to the other end of the LBS. Repeat steps.
Bent over Lat Pull Down

Stand with legs slightly wider than hip distance apart. Tip over from hips. With palms facing down, bring arms up so that biceps are close to the ears. Start to pull back with the elbows, keep the arms up, back flat and shoulder blades squeezed together. Squeeze elbows back as far as possible to full ROM. Then resist back to starting position to full extension of the arms.
Tricep Extensions

Stand in split stance position with your back facing your partner. Lean slightly forward as you extend both arms to bring your biceps beside your ears. As Buddy #2 starts to pull down your arms, resist the pull until you have reached your full ROM. Then straighten your arms back to the start position, fully extending the arms.
Wide leg stretch

Both buddies open up legs as wide as possible with one person placing feet inside the others.This can be done as a flowing stretch at the beginning of a workout or more of a static stretch at the end. Sit up straight with your back flat and start to lean forward towards your partner. Straighten out your arms to full extension to feel a lengthening along the side body and lats. Switch the position of the feet after a set time or certain number of reps.

Wide leg stretch - continued
 
Wide leg stretch - continued
 
Push-up and Mountain Climber Combo
 
Assisted T-Bend Stretch and Squat Hold
Holding the yellow handles, fully extend both arms out, standing on one leg with the opposite leg straight back with your torso forming the letter “T”.

 
 

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