I. Resistance Band Squats
Start by stepping on the resistance band with both feet
Hold the resistance bands at should level with both hands. Start into a full squat while holding the resistance bands at shoulder height.
Return to the starting position and repeat.
II. Alternate Lying Chest Presses with Resistance Bands
Lie on your back and place the resistance band under your back and hold the ends with both hands.
Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.
III. Triceps Extension with Resistance Bands
Start by holding the tubing in one hand and placing that hand behind your back.
Now grab the other end of the resistance band with the arm that is over your head.
Extend the top elbow until your arm is fully extended.
Return to the starting position and repeat for prescribed repetitions.
IV. Resistance Band Lunges
Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands.
Start Position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
Return to start position.
V. Bicep Curls with Resistance Band
Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
Step onto middle of tubing with back foot or both feet.
Start Position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement.
Return to Start Position.
Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joints should be moving.
VI. Lateral Rows with Resistance Band
Step onto resistance band with feet hip width apart and knees slightly bent.
Start Position: Grasp ends of resistance band with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
Raise band to side of body at shoulder height keeping elbows only slightly bent.
Return to Start Position.
Door Anchor Instructions
Open the door and insert the door anchor thick side first on hinge side of the door. Next, close and lock the door. Then, pull on the door anchor to ensure that it is secure. Finally, slide the resistance band handle through the opening and slide the resistance band until both sides are equal.