Bands:

Hold the band with your right hand at shoulder height. Grasp the middle of the band with your left hand and wrap the rest of the band around your wrist.

Body Positioning:

Stand up straight and activate your core. Extend both arms at shoulder height and on the right side of your body.

Movement:

Keep the right arm straight and pull the left arm away from the right as if you would draw a bow.

Points to remember:

Keep your core engaged and both arms straight the entire time.

Rule:

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

Set up:

Secure the door anchor at the bottom of the door.

Bands:

Place it around your right ankle.

Body Positioning:

Lie on your stomach and activate your core muscles.

Movement:

Push the right leg against the resistance of the band towards the ceiling while
pushing the left leg into the floor. Repeat for 10 – 15 times.

Points to remember:

Keep both legs straight while performing the exercise and prevent arching your back.

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. Hold the band with both hands at shoulder height.

Movement

Squat down to a 90 degree angle or until your body naturally stops. Keep your hands at shoulder height during the entire movement. Slowly return to
starting position and repeat for 10 – 15 times.

Points To Remember

1. Keep your chest up and your core engaged throughout the entire movement.

2. Push into the band to create tension, but don’t raise it over shoulder height.

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 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.

Movement:

Squat down to a 90 degree angle or until your body naturally stops. Keep pushing your hands up during the entire movement. Slowly return to
starting position and repeat for 10 – 15 times.

Points To Remember:

1. Keep your chest up and your core engaged throughout the entire movement.

2. Avoid rounding or arching your back.

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 an push it into the floor. Criss-cross the band in front of your body and grasp it with both hands at hip height.

Body Positioning:

Stand up straight, feet hipwidth apart. Activate your core.

Movement:

Push your right leg against the resistance of the band out and away from your body. Slowly return to starting position and repeat for 10 – 15 times before switching sides

Points to remember:

Try to keep your legs straight and push your heel against the band.

Rule:

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