Bands:

Fold the band and grasp one end with each hand.

Body Positioning:

Stand up straight, activate your core. Bring the band in front of your body and stretch the band until it’s fully extended.

Movement:

Bring both hands up and over your head before you try to lower the hand behind your head and bring it as close to your hips as possible. Keep the band stretched the entire time.

Points to remember:

Try not to alter the tension of the band while performing the exercise. Avoid arching your back.

Rule:

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

Bands:

Step with one foot an the band. Both hands push in the upper part of the band. Bring your elbows in front of the band and push the band behind them.

Body Positioning:

Come into a split stance. The front leg is slightly bend. Activate your core.

Movement:

Extend your arms over your head until the band is fully extended. Bring the arms back to starting position and repeat for 10 – 15 times.

Points to remember:

Use the elbows to keep the band in its place.

Rule:

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

Bands:

Step with one foot on the band and grasp upper part with your hands.

Body Positioning:

Stand up straight, activate your core.

Movement:

Push both arms out to the sides and over your shoulders until the band is fully extended. With one foot on the floor and both arms out, it should look like a triangle. Bring the arms back to starting position and repeat for 10 – 15 times.

Points to remember:

Keep you arms straight the entire time

Rule:

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

Bands:

Step on the band with both feet. Grasp the upper part of the band with both hands.

Body Positioning:

Stand up straight, feet shoulder width apart. Keep your chest up, back
straight and head straight. Activate your core. Your hands push up into the band, wrists point towards the ceiling. Start with your arms at shoulder height.

MOVEMENT

Squat down to a 90 degree angle or until your body naturally stops. Push your hands into the band and to the ceiling when you get up and bring them down to shoulder height when you’re squatting down. Repeat for 10 – 15 times.

POINTS TO REMEMBER

1. Keep your chest up and your core engaged throughout the entire movement and
avoid rounding or arching your back.

2. Extend the arms fully when you get up.

3. Keep most of the weight in your heels.

4. Don’t let your knees come in, but also make sure that you don’t push past your toes as you lower into your squat.

Rule:

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

Bands:

Step with both feet on the band and grasp upper part with your hands.

Body Positioning:

Stand up straight, activate your core.

Movement:

Pull both arms under your shoulders until your elbows reach a 90 degree angle.

Points to remember:

Avoid arching your back.

Rule:

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