Bands:

Step with the right foot on the band and grab the end of the band with the right hand.

Body Positioning:

Stand up straight, feet hip width apart. Activate your core.

Movement:

Extend the arm that holds the band over head and bend to the side.
Come back to the starting position and repeat for 10 – 15 times.

Points to remember:

Stretch the band as much as possible when you bend to the side.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Set up:

Attached the band to a door anchor and place the door anchor under a door.

Bands:

Grasp the other side of the band with both hands.

Body Positioning:

Come into a half-kneeling position. Keep your core engaged and bend slightly backwards.

Movement:

Twist your body from side to side against the resistance of the band.

Points to remember:

Try to move from your mid back and keep your core engaged the entire time.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Set up:

Attach the band to a door handle anchor, and place it at the middle behind a door.

Bands:

Grasp the end of the band with both hands

Body Positioning:

Stand up straight, feet hip width apart. The side of your body is facing the door. Activate your core.

Movement:

Twist your body against the resistance of the band while keeping your feet in the same position

Points to remember:

Try to keep your upper and lower body stiff while you move from your hips and your mid back.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Bands:

Fold the band and grasp the ends with both hands

Body Positioning:

Stand up straight, a little more than feet hip width apart. Extend your arms overhead while stretching the band as much as possible. Activate your core.

Movement:

Bend your body against the resistance of the band to one side. Keep your arms extended and the band stretched. Slowly come back to the middle before bending to the other side. Repeat for 10 – 15 times.

Points to remember:

Try to keep your core engaged the entire time. Don’t bend forward or backwards.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Bands:

Grasp both ends of the band with your hands. Bring the band behind your neck.

Body Positioning:

Stand up straight and extend your arms at shoulder height.

Movement:

Cross both arms in front of your chest against the resistance of the band. Bring the opposite hand to the opposite shoulder.

Points to remember:

Keep your arms at shoulder height the entire time.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.