Bands:
Steps with both feet on the band, feet are hip width apart. Grasp the middle of band
with both hands.
Body Positioning:
Stand up straight, knees are slightly and bend. Activate your core.
Movement:
Keep your elbows close to your body and bend both arms into the chest.
Slowly return to starting position and repeat for 10 – 15 times.
Points to remember:
Don’t let your elbows move away from your body and keep the core
engaged the entire time.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Wrap the band around the right foot and and press the foot into the floor. The left foot steps on the band on the other side. Grasp the end of the band with your left hand.
Body Positioning:
Stand up and come into a slight forward bend while keeping the back straight and the core engaged.
Movement:
Keep the left arm close to your body and curl your forearm into your chest. Slowly return to starting position and repeat for 10 – 15 times.
Points to remember:
Make sure to keep your back straight and try to not to move anything but your forearm.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Hold the resistance band with one hand and place it in the opposite hip.
Body Positioning:
Stand up straight. Activate your core.
Movement:
With your free hand, grab the end of he resistance band and slowly stretch it behind you by extending your forearm until the arm is completely straight. Slowly return to starting position and repeat for 10 – 15 times.
Points to remember:
Try to perform the movement only with your lower arm and don’t move your elbow. Avoid arching your back.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the band around both legs, right above the ankle.
Body Positioning:
Stand up straight and activate your core. Keep your hand on your hips.
Movement:
While keeping your legs straight, push one leg back until it is at a 45 degree angle with the floor. Slowly return your active leg to starting position. Repeat.
Points to remember:
1. Keep your leg straight as you push it back.
2. Push back from your heel.
3. Try to squeeze your buttocks on the active leg.
4. Avoid arching your back.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the band around both legs, right above the knee
Body Positioning:
Lie on your side, push your hips slightly up, almost as if you want to get into a side plank. Bend your legs to a 90 degree angle behind you and stack your feet on top of each other. Keep your elbow in a 90 degree and use it for balance. Place the other hand on your hips. Use your elbow for balance. Press both feet onto each other.
Movement:
While keeping your feet together, raise your top knee up until it is at eye level while pushing against the resistance of the band. Slowly lower your leg to starting position. Repeat for 10 – 15 times.
Points to remember:
Keep your feet together as you raise your knee up. You can make the exercise harder by lifting your hips off the floor.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
