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User Manual - Therapy In Motion

1. 30 MILITARY PRESS Lift Name Target DELTIODS MILITARY PRESS front medial traps Post A P Height j pas LOW UNDER FEET Position Grip Options UPRIGHT SEATED ALL DESCRIPTION TIPS VARIATIONS Stabilize one band under each e Keep back straight and abs 1 Lift one band at a time moving foot with the ends close to your tight to avoid lower back arms in opposition to isolate heels With arms out laterally and Strain each deltoid desl ae a a until a Take a wider stance or loop 2 Seated Fasten two bands on YOu SEMEN Oca oe the bands to raise resistance either side of you or wrap one your head e Use a bar to balance and lower band under a low post overall resistance 3 Raise bands in a straight line behind your head to engage trap muscles SHOULDERS Lift Name Target FRONT RAISES DELTOIDS front e 7 Post A P Height A AR Di Position Grip Options VARIATIONS UPRIGHT ALL 1 Raise arms simultaneously or alternate arms raising one arm while lowering the other DESCRIPTION TIPS arms should pass each other With arms slightly bent by your Keep elbows slightly bent in a at the halfway point side alternate raising each arm fixed position 2 Stabilize one band under both DS Do rot rock your tosotaok Pt briefly at the point of maximum aio 3 Fasten one or two bands to a resistance before returning back Maintain at least minimal low rear post to startin
2. LATS lower back hams glutes core A P Height DEADLIFT Post LOW UNDER FEET Position UPRIGHT BENT OVER Grip Options BAR HANDGRIP FREEHAND DESCRIPTION In a bent over position with palms facing your body pull yourself up with your core and raise your chest until you are in an upright position Keep arms by your side and back straight Slowly lower torso back to starting position by pulling your hips back and keeping your shoulders over your ankles TIPS All body movement should originate by bending at the hips Keeps abs tight to prevent strain on lower back Hips lower back and abs should work together like a crane that comfortably pulls you up and lowers you into place Use your arms as hooks to hold the band or bar without assisting in the lift Keep your back straight and knees slightly bent VARIATIONS 1 Keep legs completely Straight for the STRAIGHT LEG DEADLIFT to exercise hamstring and glute muscles Refer to Legs Section TRICEPS TRICEPS TRICEPS BRACHII Tricep muscles are composed of three heads lateral head long head and medial head hence the TRI in triceps Target your triceps more acutely by keeping your wrists straight and elbows planted in a fixed position with your upper arms still Maintain constant tension on bands by not regressing past the minimum point of resistance so your muscles don t get a break until after the
3. e Any variation can use two bands to engage both arms simultaneously DESCRIPTION With your arms by your sides raise your shoulders as high as you can Hold the contraction for several seconds at the top and then slowly lower your arms back to starting position 37 SHRUGS Lift Name Target SHRUGS TRAPS Post A P Height LOW UNDER FEET Position Grip Options UPRIGHT SUPINE FREEHAND TIPS e Maintain arms as straight as Keep your back straight abs tight and knees slightly bent e Pull your shoulders up toward your ears e Squeeze your shoulders together behind you as you raise them up don t roll them forwards or backwards at the top BAR HANDGRIPS i NO we SHOULDERS VARIATIONS Insert a bar between the ends behind you Fasten two bands to two low front or lateral posts Do fewer repetitions but hold each rep at the point of maximum resistance for as long as possible Static Contraction Training WRIST CURLS Using handgrips curl the grips up and down your hands to contract your forearms at the top of your SHRUG e Do this variation in conjunction with SHRUGS or on its own LEGS LEGS QUADRICEPS QUADS HAMSTRINGS HAMS CALVES BUTTOCK GLUTES and HIPS IN Always protect your knees Don t lock them out during any exercise to avoid excess strain Start with a low resistance to enhance your form and encourage pr
4. Wrap one band around a front post with the A P height around bellybutton level Pull your torso back until your back is almost flat against the floor and then hold Slowly return to starting position e Keep your arms and back straight with abs firmly contracted e Use bar or handgrips to ease the pressure on your hands CORE STRENGTH 69 THE SIDE BEND Wrap a band under your foot and grasp both ends in the same hand Slowly bend from side to Side at your waist Keep your active arm and back straight the whole time VARIATION Fasten the band to a side post instead of wrapping it around your foot gy 70 THE ALIGNER Insert your right leg into one band up to your groin wrap the same band around your stomach and then around your back and then insert your right arm Stabilize the band around your right shoulder You should feel resistance pulling your right shoulder back Stabilize another identical sized band around your left leg then wrap it in front of you behind you and insert your left arm e Keep abs tight and maintain good posture as the bands draw your shoulders back and open your chest e Wear a thick shirt or protective layer to prevent irritation DISCLAIMER There are inherent risks in any physical activity and resistance training is no exception The exercises in this manual and any other exercise programs may result in injury To reduce the risk of injury consult your
5. Copyright 2010 by Ari Zandman Zeman All rights reserved Except as permitted under the U S Copyright Act of 1976 no part of this publication may be reproduced distributed or transmitted in any form or by any means without the prior written permission of Rubberbanditz LLC Printed in the USA Table of Contents o Po PO OE PE ORTO Tu A 3 7 FAINT A MOS siria datada 8 PIM AU pas 10 13 ME O A tee eseasncers 14 17 AVANCO ROUINO S cassettes ta acapara 18 21 Me ol O E e POCO TI A A 20 20 A 29 32 o PP POS MO O O O OO E E 33 36 U ea E ENEA EEA E E A EAE AE EE 37 42 OUNCES O RE 43 47 E a PP PP UR PEO E O PU 48 53 UOMO 8 La 9 AAA Eo 0 Oli o EEE aaa dead needa eed eee 54 56 O ee deep AA NE E ats siete NAE EE AEE 57 63 GLOSSARY GLOSSARY The following terms will help you decipher how to perform the exercises in the manual If you find that you still have uncertainties after reviewing this glossary please feel free to contact us on our website at www rubberbanditz com or by email at info rubberbanditz com General Terms WRAP To secure the middle of a band in place by doubling it around an object Try to position the ends of the band as close together as possible to prevent them from Slipping WIDE GRIP Spacing your hands far apart when performing an exercise WE o A STABILIZE To secure one end of a band in place by inserting an object through to limit that side s mobility NARROW
6. FREEHAND DESCRIPTION TIPS VARIATIONS Grasping the bar or band in front Bend your knees slightly 1 Wrap one band around an of your forehead push forward overhead post and assume a in a semi circular arch until your bent over position with the A P arms are fully extended in front directly above your head e Space the band ends wider apart to increase resistance of you e Keep upper arms stationary to isolate triceps 24 ANIMALS Lift Name Target ANIMALS TRICEPS Post A P Height REAR OVERHEAD Position Grip Options BAR HANDGRIP FREEHAND BENT OVER DESCRIPTION i LATIONS Grasp the bar band with your hands Don t let your back or chest VARIATIONS shoulder width apart and bend compensate use your 1 If using a high overhead post over at the hips so that your head triceps interlock two bands at their is under the A P While maintaining Tie eadair midpoints your arms locked in a 90 angle pull the bar down in a circular path in front of your body with a low resistance increasing gradually as you maintain proper form TRICEPS 25 CLOSE GRIP PUSH UPS i Lift Name CLOSE GRIP PUSH UPS Post A P Height REAR UNDER SHOULDER around back BLADES Target TRICEPS pecs Position Grip Options PRONE FREEHAND DESCRIPTION Position yourself in push up position with hands closer to your body in order to isolate your triceps Twist a band over creating an X a
7. which increases the metabolic rate for up to 48 hours after exercising This means you will actually burn calories while sitting around doing nothing after your workout COM SPLIT ROUTINES These routines are designed to build muscle mass as opposed to encouraging weight loss Each muscle group is exercised more extensively in each routine but less frequently per week This is an optional workout regimen that is geared towards athletic training and advanced workout enthusiasts Beginners are advised to start with the WHOLE BODY WORKOUT ROUTINES to gain familiarity with the exercises before switching to a different routine style Try to superset refer to glossary all of your sets to maintain a high intensity expedite your workout and leave your muscles exhausted afterwards Try to limit your rests to a quick breather only between sets after you have completed a superset The split routines are designed so that while you are working out one of the focused muscle groups the other is resting and should be fresh for every alternating set RUBBERBANDITZ PILATES RUBBER ates We have provided a series of exercises that aim to build core strength flexibility muscle strength joint stability and enhance the economy of motion while creating a sleek body and a flat abdomen We integrated resistance band training techniques for a well rounded workout that even Joseph Pilates founder of Pilates himself would
8. 2 Position Grip Options TIPS VARIATIONS Toe ee Aale ene el 1 Explore different grip options ae tightly together elbows slightly l DESCRIPTION bent in a fixed position and A Hanas aE AI midpoints when using a wrists straight high overhead post to lower With arms extended up and hands about shoulder width e Be creative with your resistance apart pull the bar band down positioning stand on a platform toward your waist kneel sit or bend over at the waist to adjust your height lower yourself to raise the resistance Take a small step forward or backward to modify your pulldown 18 REVERSE FLYES Lift Name Target REVERSE FLYES o a f Post A P Height FRONT SHOULDER LEVEL Position Grip Options HANDGRIPS UPRIGHT SEATED 5 N FREEHAND DESCRIPTION TIPS With arms extended e Focus on pinching your VARIATIONS forward pull your arms shoulder blades together 1 Use a lower A P and pull the band back in a circular motion as far as you can back at a slightly upward angle e Keep elbows fixed in a slightly bent position and arms 2 Use a higher A P and pull the band elevated at the same height back at a slightly downward angle 3 No A P Grasp one band in both hands starting with hands close together replicate the same movement by pulling your arms back and hands apart as if trying to touch your elbows together behind your back 19 DEADLIFT Lift Name Target
9. 2 Wrap one band under both before returning back to starting arm is resting feet and grasp an end in each position Repeat with left arm e Slowly lift and lower each arm hand to raise the resistance when finished to prevent momentum from 3 Stabilize the band s to a low swinging your arms upward front or rear post 9 ALTERNATE CURLS l Lift Name Target ALTERNATE CURLS BICEPS Post A P Height FRONT KNEE LEVEL Position Grip Options UPRIGHT SEATED TANDGRFS DESCRIPTION TIPS VARIATIONS Grasp an end in each hand with e Bend knees slightly and 1 Perform seated with band palms facing each other and keep elbows tucked by your wrapped around a front post alternate pulling one hand across side 2 Use two bands fastened to two your torso toward the opposite Maintain at least minimal front posts breast Lift one band at a time to resistance on each arm isolate each bicep while resting e Avoid using momentum to assist in the curl 10 CONCENTRATION CURLS Lift Name Target CONCENTRATION Post A P Height FRONT FOOT SHIN LEVEL Position Grip Options HANDGRIPS SEATED FREEHAND DESCRIPTION TIPS VARIATIONS Curl your hand toward your e Do not bend your wrist for 1 Sit on the floor instead of a Shoulder while your elbow rests assistance chair on your Inner thigh Squeeze e f you don t feel tension in your biceps at the top before biceps try re angling chair or slowly returning
10. GRIP Spacing your hands close together when performing an exercise FASTEN To secure one end of a band in place by circling the band around an object and then pulling one end through the other x e TD i UNDERHAND GRIP Grasping the BAR STICK handgrips or band with your palms facing up LOOP Io circle the band around an object for the purpose of raising the resistance by shortening the band s exposed length OVERHAND GRIP Grasping the BAR STICK handgrips or band with your palms facing down GLOSSARY Accessories HAND GRIPS Clip in and attach to band via carabiner ANKLE GRIPS Clip in and attach to band via carabiner HAND STRAPS Join ends together around band between skin and band DOOR STRAP Open door and insert strap between door and frame Then close door and wrap or fasten band through strap Adjust position anywhere between door and frame NOTE Door strap is not recommended for use below doors on hollow doors and where there is a wide gap between door and frame GLOSSARY Fitness Terms REPETITIONS REPS The completion of one full motion called for by a particular exercise SET The amount of reps you do at one given time before resting LIFT The specific exercise you perform Examples of lifts are FLAT BENCH PRESS SQUAT MILITARY PRESS This term is used interchangeable with exercise ROUTINE The group of exercises you perform in one work
11. RAISES CALVES Post A P Height LOW UNDERFEET Position Grip Options ANKLE STRAPS FREEFOOT UPRIGHT SEATED DESCRIPTION Stand on a stair or any elevated surface with your heels extending off the back Raise your ankles up as high as you can by pushing up with your toes Flex your calf muscles at the top before lowering yourself back to starting position e e af Xx DESCRIPTION Wrap one band around both knees and stabilize the ends under each foot While keeping your ankles together slowly Spread your knees as far apart as possible e C Kdi TIPS Keep your entire body still Stabilize bands under toes to secure them in place Balance yourself by touching any stationary object Extend your heels farther off the edge for a more challenging exercise Point toes inward or outward and position feet closer or further apart to engage all areas of calf muscles 46 HIP ABDUCTOR ADDUCTOR TIPS e Squeeze hips while slowly spreading and closing legs e Distance feet farther apart position feet in closer toward your body or prop feet up on any object to shift the resistance e Loop bands around feet to raise resistance IN oO I VARIATIONS Two Bands Stabilize one band under each foot and around the opposite shoulder for more resistance Seated Single Leg Stabilize both ends of one band around the same foot with the middle wrapped around
12. a 90 angle pull to engage triceps avoiding post for higher resistance the ata ira ler or arms help from deltoids o emisora med A a e Keep feet close together with isolate each side torso still and back straight for balance e Take a step back to raise resistance Lift Name Target DIPS TRICEPS pecs Post A P Height SHOULDERS NONE DESCRIPTION TIPS Position Grip Options Place two chairs of equal height Raise your body in one vertical SUPINE FREEHAND across from each other about line during the ascent and 3 oft 1 1 5 m apart Place descent VARIATIONS your hands shoulder width apart Keep your back as close as 1 Cross feet at ankles to minimize leg movement behind you on one chair and maintain your balance as you prop your feet up on the other chair Slowly lower your body Aside from arms keep the rest until you descend to a 90 bend of your body motionless possible to the chair behind yOu 2 If you don t have two chairs of the same height use any two Stationary objects i e bench in your arms and then push e Do not go much lower after table bed Rest feet on the yourself back up to starting elbows reach a 90 angle to higher stationary object for an position avoid injury extra challenge TRICEPS l 23 HORIZONTAL EXTENSIONS Lift Name Target HORIZONTAL EXTENSIONS TRICEPS Post A P Height REAR HEAD LEVEL Position Grip Options BAR HANDGRIPS UPRIGHT BENT OVER
13. and squeezing your inner thighs imagine bringing your pelvis to your spine See how long you can bare it 8 THE SIDE BRIDGE After doing THE PLANK in a raised prone position rotate over onto one side and balance yourself on your forearm and inside foot Keep your body straight and your upper arm lightly resting on your thigh or extended up in the air for a challenge Hold for as long as you can IS A Alternate sides when finished a LOOSE ARM ONY Keeping your SY arm straight lean your torso toward your outside shoulder Feel the stretch in your shoulder and upper back Afterward pivot around so that your outside arm becomes your inside arm Now lean while facing the opposite direction to stretch the front of your shoulder and outer chest ROUTINES OTHER ROUTINES AVAILABLE AT ERBANDITZ A A aja RIJ a PA CIRCUIT TRAINING Fitness can be divided into five main categories aerobic fitness muscular strength muscular endurance flexibility and body composition This section aims to develop your body in each of these categories The key objective is to maintain a high intensity for the duration of your routine Move swiftly from one exercise to the next taking as little rest time as possible When it comes to shedding pounds no workout is more conducive to that goal than circuit training Training all the major muscles groups in one routine revs up activity in all the muscle cells
14. for a true benefit COMPOUND EXERCISE An exercise that requires more than one joint movement at a time to perform the lift These exercises work various muscle groups at the same time and should be done often for strength development In contrast lifts that concentrate on one muscle group at a time are known as isolation exercises Examples of compound exercises include BENCH PRESS PUSH UPS PULLDOWNS ROWS DIPS MILITARY PRESS SQUATS LUNGES and DEADLIFTS MUSCLE CONFUSION Continuously modifying your routines to prevent muscles plateaus making minimal gains Altering your routines periodically is very important In addition to selecting different exercises you can also modify the resistance and perform more or less reps accordingly Integrating negatives static contraction training drop sets and supersets are great ways to vary your workout GLOSSARY RESISTANCE TUTORIAL WHICH BAND TO USE There are no clear cut rules for how to manipulate your bands or which bands you should be using Your selection should be based on your personal workout goals For trimming down and muscle toning a lighter resistance with higher repetitions will probably serve you best If your goal is to build muscle mass try using a higher resistance and doing fewer repetitions With any resistance level you choose do as many repetitions as you can until muscle fatigue during each set RAISING AND LOWERING RESISTANCE Towards the beginning you m
15. legs straight up in the air hold and raise only hips and briefly while balancing yourself on glutes off the floor while your shoulders and upper back squeezing abs 62 THE PLANK Rest yourself on your forearms and toes while your body stays Straight as a board Compress your core region by rolling your tailbone in and squeezing your inner thighs imagine bringing your pelvis to your spine See how long you can bare it CORE STRENGTH OBLIQUES After doing THE PLANK in a raised prone position rotate over onto one side and balance your self on your forearm and inside foot Hold for as long as possible Keep your body as straight as possible and your upper arm lightly resting on your thigh or extended up in the air for an added challenge Alternate sides when finished VARIATIONS e Count how many seconds you 1 Balance yourself up on your can hold this pose to measure hand instead of forearm progress 2 Stabilize a band between inside foot and outside shoulder for a challenge 64 THE OBLIQUATORY l Lie flat on your side with your knees bent and your feet tucked in Cup your hands behind your head and raise your shoulders and upper back vertically off the floor by squeezing your oblique muscles Hold this position for a few moments before slowly returning to starting position Alternate sides when finished CORE STRENGTH 65 THE TWIST Begin in the same starting posi tion as THE
16. loosely behind your head or with your arms extended forward raise your knees up and your tailbone Slightly off the ground Contract your abs as you lift your shoulders i and upper back off the floor imagine trying to compress your abs and tailbone together 8 THE TWIST Begin in the same Starting position as THE CRUNCH Raise your shoulders off the ground and gently pull your torso from side to side Hold your arms outward and still as they hover Slightly above the floor while your torso shifts 9 LOOSE ARM ONY Keeping your arm straight lean your torso toward your outside shoulder Feel the stretch in your shoulder and upper back Afterward pivot around so that your outside arm becomes your inside arm Now lean while facing the opposite direction to stretch the front of your shoulder and outer chest ROUTINES BEGINNER WHOLE BODY WORKOUT 2 2 SETS 15 25 REPS 2 3 TIMES PER WEEK 1 LEG PRESS Stabilize one FOR 3 6 WEEKS band around each shoulder TEMPO 3 2 3 and under the opposite foot With your knees bent in close lf you do 20 reps and don t S to your chest push your legs feel fatigued Its too light E out to a full extension NOTE Please refer to the EXERCISE INDEX for helpful tips and variations on the following exercises 2 FLAT PRESS Grasp one end in each hand with palms facing away from you and push your arms horizontally away from your body Keep your hands aligned with your
17. physician before beginning this exercise program The advice presented is in no way intended as a substitute for medical consultation Rubberbanditz LLC disclaims any liability from and in connection with this program As with any exercise program if at any point during your workout you begin to feel fatigued dizzy or have physical discomfort you should stop immediately and consult a physician EXCEPT AS EXPLICITLY SET FORTH IN OUR WRITTEN WARRANTY THERE ARE NO WARRANTIES EXPRESS OR IMPLIED WITH RESPECT TO RUBBERBANDITZ PRODUCTS RUBBERBANDITZ LLC EXPRESSLY EXCLUDES AND DISCLAIMS ANY IMPLIED WARRANTY OF MERCHANTABILITY AND ANY WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE APPLICATION OR USE UNDER NO CIRCUMSTANCES WILL RUBBERBANDITZ LLC BE LIABLE FOR SPECIAL INCIDENTAL OR CONSEQUENTIAL DAMAGES WHETHER SUCH DAMAGES ARE SOUGHT IN CONTRACT IN TORT INCLUDING BUT NOT LIMITED TO NEGLIGENCE AND STRICT LIABILITY OR OTHERWISE AND RUBBERBANDITZ LLO S LIABILITY SHALL IN NO EVENT EXCEED THE PURCHASE PRICE OF THE RUBBERBANDITZ PRODUCTS ON WHICH SUCH LIABILITY IS BASED
18. set During your set take your time and flex your triceps for a few moments at the point of maximum resistance before returning back to starting position If you don t feel the resistance in your triceps try readjusting the A P and or your distance from the post Finally keep your abs tight and back straight to protect and stabilize your core TRI it baby q 20 TRICEPS PUSHDOWN on Lift Name Target TRICEPS PUSHDOWN TRICEPS Post A P Height FRONT OVERHEAD Position Grip Options UPRIGHT BAR HANDGRIPS BENTOVER FREEHAND DESCRIPTION TIPS VARIATIONS With elbows planted by your e Resist the urge to put any body 1 Wrap band over the top of sides push the band down and weight into the pushdown an open door positioned fully extend your arms Pause perpendicular to your body and flex your triceps briefly at the bottom before returning to Starting position e Position your feet in a Staggered stance or side by 2 Experiment with different grip side options underhand grip will e Lower yourself to raise the engage forearms resistance 3 Turn your back to face away from the A P TRICEPS 21 KICKBACKS Lift Name Target KICKBACKS TRICEPS Post A P Height FRONT KNEE LEVEL Position Grip Options HANDGRIPS BENTOVER FREEHAND DESCRIPTION TIPS VARIATIONS In a bent over position with your e Keep elbows fixed by your side 1 Wrap one band around a front elbows bent at
19. shoulders Monitor yourself to verify that you are never leaning too far over your feet e Adjusting the anchor point height will shift the resistance e Always try to add at least one more repetition with good form or a little more resistance to continually challenge yourself Prove to yourself that you are getting stronger e Pay close attention to your tempo to control your workout time and encourage proper form Your tempo will greatly affect your rep count and your workout intensity e f at any point during your workout you begin to feel fatigued dizzy or have physical discomfort you should stop immediately and consult a physician Individuals with a preexisting health complication or injury should consult a physician and or physical therapist before using our bands TEMPS EXAMPLE BENCH PRESS Beginner Routine tempo 3 2 4 3 You should slowly count to three while pushing arms from starting position to the point of maximum resistance 2 Hold for a two count at the point of maximum resistance 4 Count to four while Slowly returning back to Starting position For a shorter workout you can increase your tempo to exhaust your muscles quicker and lower your rep count ROUTINES WHOLE BODY WORKOUT ROUTINES This section is designed to guide you through total body strength training routines The objective is to familiarize yourself with the bands while slowly toning and strengthening all of your p
20. the floor surface to work lower pectorals Draw hands and elbows in closer toward your body to engage triceps spread hands farther apart to engage shoulders and outer chest muscles Lift Name Target FYES PECS Post A P Height SIDE FRONT or REAR CHEST LEVEL Position Grip Options UPRIGHT SEATED HANDGRIPS FREE SUPINE HAND DESCRIPTION Twist the band over and create an X Bring arms together in a semi circular hugging motion while squeezing pecs together Imagine trying to touch your elbows together in front of you Touch your hands together or bring one over the other TIPS Keep elbows slightly bent in a fixed position Imagine trying to pop a ping pong ball between your pecs Puff chest out slightly to stretch pecs Hold rep at the point of maximum resistance for a challenge Static Contraction Training 6 PULLOVER j DESCRIPTION With arms extended above your e head push the band down in an arch in front of you Lower arms until the bands gently touch your shoulders before returning to starting position A TIPS Squeeze pecs during descent to avoid compensation from back and shoulder muscles e Maintain arms in a fixed bent position Move hands closer together for a challenge You can bend your knees squat down or sit for comfort but keep your back straight JI VARIATIONS Standing between two posts distance apart c
21. until FOR 3 6 WEEKS you feel a slight stretch in TEMPO 1 2 3 your hamstrings then contract your thighs and slowly raise yourself back up to a standing position Keep your arms and back straight f you do 20 reps and don t feel fatigued its too light NOTE Please refer to the EXERCISE INDEX for helpful tips and variations on the following exercises 2 DECLINE PRESS Grasp an end or the bar in each hand and push down at a 45 angle 3 LAT PULLDOWNS With arms extended up squeeze your shoulder blades together and Slowly pull the band down towards your chest until your elbows are fully bent 4 MILITARY PRESS stabilize one band under each foot with the ends close to your heels With arms out laterally and elbows bent at 90 push up until your arms are extended above your head R ROUTINES 5 VERTICAL EXTENSIONS Stabilize bands as close to your heels as possible Grasp the bands behind your head with elbows bent and push the bands up through a semi circular arch to a full arm extension 6 CROSSBAND CURLS Cross the bands in front of you by inserting one band through the other and grasp an end in each hand Curl the bands out laterally toward your shoulders Squeeze your biceps at the top before releasing back to starting position 7 THE PLANK Rest yourself on your forearms and toes while your body stays straight as a board Compress your core region by rolling your tailbone in
22. your quadriceps e Straighten leg to engage your hip flexor 55 ANKLE MOTIONIZER j Loop band s around the foot of your extended leg and grasp the other end Slowly rotate your ankle around in circles as you resist the force imposed by the band e This will loosen and strengthen your ankle ultimately helping to minimize the risk of and or rehabilitate ankle injuries e Fasten the free end of the band to a post at different angles or have someone pull the band from various directions away from your ankle to shift the resistance CORE STRENGTH CORE STRENGH ABDOMINALS ABS OBLIQUES LOWER BACK Ml A strong core ensures the physique you want and protects your lower back but also makes your whole body feel stronger more limber and better balanced otrengthening your core is important since every body movement should stem from this region High intensity and attention to detail are the keys to a sound core workout Dig down to the core of your being and go ABS hard while keeping great form 56 THE SQUEEZE Fasten stabilize or wrap a band eae around an overhead post and VARIATIONS l grasp the free end s in each 1 Perform upright seated or hand by your forehead or on kneeling Pull with abs keep either side of your temples Bend back straight and bend only over at the waist and pull your at your waist torso down using your core 2 2 Obliques Alternate pulling e Keep your back str
23. APPED SHOULDER EXTENSION Lift Name Target WRAPPED SHOULDER Post A P Height SHOULDER BLADE LEVEL Position Grip Options REAR UPRIGHT SEATED BAR FREEHAND DESCRIPTION TIPS VARIATIONS Wrap one band around your back Make sure the band is twisted 1 Move elbows inwards or and under your shoulder blades over forming an X behind outwards Grasp an end in each hand With you to avoid slippage elbows bent extend your arms as you push the ends forward e Keep upper arms still Wear a protective layer of clothing to prevent the band from irritating your skin SHOULDERS SHOULDERS DELTOIDS DELTS and TRAPEZIUS TRAPS Deltoids consist of three main areas front anterior lateral medial and rear posterior Start with a low resistance to enhance your form and avoid injury Inserting a bar will help to balance the resistance and offer more control Maintain at least minimal resistance on the bands at all times for a more efficient workout and to minimize the shock to your muscles when beginning the subsequent rep Hold your rep briefly at the point of maximum resistance for a challenge Static Contraction Training If you don t feel the resistance in your targeted muscle group readjust the A P and or your distance from the post As with most exercises keep your abs tight and back straight to protect and stabilize your core You will feel great after your workout if you can shoulder the load
24. CRUNCH Raise your shoulders off the ground and gently pull your torso from side to side Hold your arms outward and still as they hover slightly above the floor while your torso a shifts e Keep back straight and abs tight e Move slowly to make sure that momentum does not guide you let your obliques do the work 66 THE WOODCHOPPER Lock both hands around the band or handgrip and pull arms diagonally across your body Twist your torso while keeping your abs contracted back straight and arms fixed in a slightly bent position e Center your body weight over your feet and your head over your shoulders Rotate shoulders and hips together as a unit with abs VARIATION Raise or lower A P height A low A P height will require you to pull the band across your body at an upward angle pull at a downward angle when using a high A P NO Pull band horizontally across body when using a chest level A P CORE STRENGTH LOWER BACK 67 THE SUPERMAN Lie in a prone position with your arms extended in front of you In one fluid motion raise your legs chest shoulders and arms off the ground Keep abs tight to absorb the tension gt VARIATIONS 1 Place your hands on the ground with elbows bent similar to PUSH UP position 2 Point your arms back toward lt A legs and pinch shoulder blades together behind you 68 THE HYPEREXTENSION
25. D DESCRIPTION TIPS VARIATIONS Stabilize bands as close to your e Keep upper arms motionless 1 Sit up on your knees and heels as possible Grasp the beside your head to isolate wrap a band around your bands behind your head with triceps shins elbows bent and push the bands e Keep your back straight abs 2 No A P grasp one end of up through a semi circular arch tight and knees slightly bent a band behind you with your to a full arm extension elbow pointed upward Grasp the middle of the same band with your opposite hand behind your back Extend your upper arm up while securing the band in place with the opposite hand Position elbows out laterally from your body or pointed in front of you 09 TRICEPS 28 OVERHEAD EXTENSIONS i Lift Name Target OVERHEAD EXTENSIONS Post A P Height REAR NECK LEVEL Position Grip Options BAR HANDGRIPS FREEHAND o TRICEPS BENT OVER SEATED DESCRIPTION TIPS VARIATIONS Begin in a bent over position with e Keep your upper arms and 1 Use an overhand underhand or feet staggered and legs hip width torso completely motionless wide narrow grip apart Push the band forward in a horizontal line above your head to a full arm extension e The farther you lean forward 2 Interlock two bands at their the more tension you will feel midpoints or fasten two bands in your upper back to a rear post e Step forward or adjust A P height to alter resistance 29 WR
26. ESCRIPTION With your arms extended forward pull your arms back as far as you can Hold briefly at the point of maximum resistance before returning to starting position 36 ISOLATION ROTATIONS a A Y i 5 A A dE DESCRIPTION Start with your shoulder facing the A P and your elbow bent at 90 by your side Pull the band horizontally across your body Then turn around and pull the band across your body in the opposite direction using the same hand Alternate sides when finished TIPS e Maintain arms as straight as possible to direct the tension to your shoulders instead of triceps e Roll your shoulders forward to engage rear deltoids Lift Name ISOLATION ROTATIONS Post LATERAL or OVERHEAD Target DELTOIDS rotator cuff A P Height Position Grip Options HANDGRIPS FREEHAND UPRIGHT SEATED TIPS e Keep your elbow planted by 1 your side and your forearm parallel to the ground e Hold your upper arm in place with the other hand to limit movement 2 BELLYBUTTON LEVEL VARIATIONS 1 Use one band to significantly raise resistance A A as gt A T VARIATIONS ROTATOR CUFF Fasten or wrap band around a front post with A P height around chest level pull arms back in a circular motion while keeping upper arm parallel to floor Fasten a band to an overhead post pull forearm down in a circular motion instead of backward
27. Grip Options BAR FREEHAND UPRIGHT HANDGRIPS DESCRIPTION Keeping your legs straight bend over from the waist until you feel a slight stretch in your hamstrings then contract your thighs and slowly raise yourself back up to a standing position LEGS l 43 STRAIGHT LEG DEADLIFT TIPS VARIATIONS Tighten your abs and squeeze 1 STRAIGHT LEG DEADLIFT your glutes targets hamstrings DEADLIFT Keep legs straight to direct targets lower back resistance to hamstrings instead of lower back Lock shoulder blades together to help straighten your back see DEADLIFT in the BACK section for other helpful hints 44 LEG CURLS Lift Name Target LEGCURLS HAMS Post A P Height REAR SKE LEVEL Position Grip Options DESCRIPTION Bend your knees slightly to make the band taut Pull your feet in toward your buttocks then release back to starting position ANKLE STRAPS HANDGRIPS FREEFOOT TIPS VARIATIONS Raise the A P height to engage 1 Stabilize two bands to a rear your lower hamstrings post and attach each band to a Keep thighs flexed and bands separate foot taut so that hamstrings are UPRIGHT LEG CURLS Fasten never completely resting one band to a low front post and attach the other end to your foot Facing the post keep your knees together as you curl your leg up forming a 90 angle at the knee NO LEGS 45 CALF RAISES Lift Name Target CALF
28. S FRONT BELLY BUTTON LEVEL Position Grip Options SEATED ALL DESCRIPTION e e f VARIATIONS 1 Pull one arm back at a time or TIPS e Don t let your A and both simultaneously shoulders do all the work With your arms extended forward 2 Insert a bar for different grip a le olas e Keep your torso still knees combinations close wide and together as you pull the band slightly bent chest out and overhand underhand back as far as you can toward back straight your stomach Toh cane 3 Use two bands to lower the e Tighten your abs and try not to resistance either around each rock back and forth foot or interlocked at their midpoints 16 BENT OVER ROWS Lift Name Target E LATS BENT OVER ROWS mid back eg Post A P Height a 2 Position Grip Options BENT OVER ALL DESCRIPTION TIPS VARIATIONS Wrap one band around elevated e Keep abs tight and upper 1 Use a different front post foot or front post bend over body still slightly at the hips and grasp an gt tit oe your chest to maintain the end in each hand Pull the band natural arch in your back toward your abdomen e Pull hands toward stomach to engage lower lats pull hands in higher toward chest to engage upper lats e Experiment with different grip options and A P heights 17 STRAIGHT ARM PULLDOWNS Lift Name Target a STRAIGHT ARM LATS upper back ON 4 PULLDOWNS delts ba Y V Post A P Height jt A FRONT OVHERHEAD
29. aight as you yourtorso down from side to lower your head toward the side floor e Avoid pulling the band down with your arms e Squeeze your abs at the bottom before ascending back to starting position Wrap one band under both feet and grasp the ends in each hand Raise your legs and hold in a Static position 4 D a e Keep back flat on the floor e Keep abs tight to avoid lower back pain e f uncomfortable place hands under glutes to support your torso CORE STRENGTH 58 THE SCISSOR KICK stabilize one band around each i foot and shoulder Hold legs a slightly off the ground and make l small up and down scissor like L motions as you lift each leg up to d a 45 angle from the hips before lowering back down e Place hands under buttocks for support 59 THE CRUNCH l In a supine position with your hands cupped loosely behind your head or with your arms extended forward raise your knees up and your tailbone slightly off the ground Contract your abs as you lift your shoulders and A upper back off the floor imagine trying to compress your abs and tailbone together VARIATIONS You don t need to lift your entire back off the ground to feel the burn just get your shoulder blades about an inch or two 2 5 cm off the ground 2 Raise and hold your torso where it burns as long as you can Static Contraction Training 1 Twist your torso to each side and
30. an vary or to the side of one grasp end s and pull bands together Step forward to raise resistance Raise A P height and bring hands together with downward diagonal motion to engage upper pecs Lower A P height and bring hands together with upward diagonal motion to engage lower pecs NO oOo Lift Name Target PULLOVER PECS lats rear delts Post A P Height OVERHEAD OVERHEAD Position UPRIGHT SEATED VARIATIONS LATS FOCUS Transfer resistance to your lats by squeezing shoulder blades together while lowering arms Straighten arms as much as possible Grip Options BAR HANDGRIPS FREEHAND i 2 Use multiple bands BICEPS BRACHII BICEPS and FOREARMS Fully extend and contract your arms to get the entire range of motion for each biceps exercise Remember to maintain constant tension on bands by not lowering you arms below the minimum point of resistance this prevents your biceps from resting during the set Keep your wrists straight and your elbows in a fixed position to help channel the resistance to your biceps Try adjusting the A P height or your distance from the post to alter the resistance As with most exercises keep your abs tight and back straight for Lift Name Target BANDBELL CURLS BICEPS Post A P Height LOW UNDERFEET Position Grip Options BAR HANDGRIPS UPRIGHT FREEHAND DESCRIPTION With hands about shoulder width apart k
31. at blood can better circulate and carry oxygen to muscles speeding up the recovery process and enhanc ing your joint flexibility and optimal muscle lengths We have taken the liberty of renaming and in some cases naming the following stretches to make them easier for you to remember 48 LOWER BACK LUBRICATOR Keep your feet planted and slowly bow down drop your buttocks j and extend your arms forward m _ Unlock your hip joints and feel the a stretch in your lower back Slowly wiggle your buttocks from side to side to stretch your entire lower back region e Stretch your hamstrings by keeping arms and back straight and shifting body weight to your heels REVERSE Perform the same stretch while facing away from the post to stretch your chest shoulders and upper back muscles 49 RELAXALATOR i Grasp the free end s in each hand and bend over at the waist while keeping your back and arms straight Feel the stretch in your mid and upper back Spread your arms out and slowly lower your torso toward the ground Keeping your arm straight lean your torso toward your outside shoulder away from A P Feel the stretch in your shoulder and upper back Afterward pivot around so that your outside arm becomes your inside arm Now lean away from the A P while facing the opposite direction to stretch the front of your shoulder and outer chest e Repeat on opposite side when finished Wrap a ban
32. ay find it frustrating as you try to figure out how to position the bands and yourself in a way that is both comfortable and provides the right amount of resistance Don t get frustrated with experience comes the ease of resistance maneuverability There are several ways to adjust the resistance in order to meet your personal needs 1 DISTANCE FROM ANCHOR POINT As a rule of thumb the farther you position yourself from the anchor point the more resistance you will impose on the bands The closer you position yourself the less resistance you will impose on the bands 2 INTERLOCK AT MIDPOINT If you find that your post is too thick or high for your intended use you can easily link two bands together by crossing them at their midpoints so that you are left with a new anchor point and a lower overall resistance 3 LOOPING Another option to raise the band s resistance is to reduce the band s length Try looping the band around your foot bar or post to shorten the length of the band 4 DOUBLING UP If using one band provides you with a comfortable range of motion but is obviously too easy add another band 5 FASTENING OPTIONS These allow subtle resistance modifications e FASTENED INSIDE When the band is fastened around a post so that the free hanging end of the band is positioned on the side of the post closest to your body e FASTENED OUTSIDE When the band is fastened around a post so that the free hanging end of the band is
33. back to starting adjusting A P height position Repeat with opposite amen insted e ah elbow firmly planted on 11 REVERSE CURLS Lift Name Target REVERSE CURLS BICEPS forearms Post A P Height LOW UNDER FEET Position Grip Options BAR HANDGRIPS UPRIGHT SEATED FREEHAND DESCRIPTION y TIPS E VARIATIONS Grasp the band with both hands e Keep wrists straight shoulders 1 Loop one band around each at your waist and slowly curl down and elbows by your side foot or interlock two bands at the band up in an arch toward e f seated keep legs straight their midpoint your chin with your palms facing down Hold your contraction momentarily at the top before returning back to starting position e Use a bar to lower the resistance and balance the weight distribution e To raise the resistance spread feet farther apart or loop the band 12 CABLEBAND CURLS Lift Name Target CABLEBAND CURLS BICEPS Post SIDE or FRONT A P Height HEAD LEVEL Position Grip Options HANDGRIPS SEATED UPRIGHT FREEHAND DESCRIPTION With arms extended pull the bands toward the temples of your head chest or shoulders Hold briefly at the top as if doing a biceps pose before slowly returning to starting position Perform with one post if you don t have two 13 CROSSBAND CURLS X N A a A DESCRIPTION Cross the bands in front of you by inserting one band through the other and grasp an e
34. be proud of The main focus of these routines is to develop the Powerhouse also known as the girdle of strength This is the area between the bottom of your rib cage and the line across your hips an area too often neglected These muscle areas include hips abs obliques diaphragm lower back and pelvis Regardless of your age physical condition or gender Rubber ates is an effective routine for stabilization and strength training Yes manly men this means you too EXPLANATIONS MIX amp MATCH SECTION EXAMPLE Once you feel completely comfortable with all the exercises you are ready to start designing your own workout routines based on your own pl e ae personal workout objectives lats Changing your routines from time to time is very important Keeping the body guessing is one of the keys to success Alternating routines e EE av prevents the body from hitting plateaus and ensures continued success with your workout Here are a few things to keep in mind RATES lateral de ltolds For a total body routine start with your biggest muscle groups and work down to your small muscle groups vertical loading The sequence should generally be legs chest back shoulders triceps biceps and core Make sure to include stretching exercises as well Stretching before after warm up and after your workout is advised NO Aim for a total of 18 24 sets in your routine A comprehensive rout
35. chest 3 LAT PULLDOWNS With arms extended up squeeze your shoulder blades together and slowly pull the band down towards your chest until your elbows are fully bent 4 FRONT RAISES With arms slightly bent by your side alternate raising each arm up in front of you or raise both arms up simultaneously Hold briefly at the point of maximum resistance before returning back to starting position ROUTINES 5 KICKBACKS In a bent over position with your elbows R bent at a 90 angle pull the band s back until your arms are fully extended behind you Keep your elbows fixed by your sides 6 ALTERNATE CURLS Grasp an end in each hand with palms facing each other and alternate pulling one hand across your torso toward the opposite breast Lift one band at a time to isolate each bicep 7 THE SIDE BEND Fasten the band to a side post and grasp the end in hand Slowly bend from side to side at your waist N Keep your active arm and back straight the whole time 8 THE BICYCLE Rotate by bringing one elbow to the opposite knee then kicking that leg forward and bringing your other elbow to the opposite knee Keep your core tight 9 LOWER BACK LUBRICATOR Wrap one or multiple band s around a front post Keep your feet planted and slowly bow down drop your buttocks and extend your arms forward Unlock your hip joints and feel the stretch in your lower back Slowly wiggle your buttocks fro
36. d behind your neck and gently pull each end down with your hands while slowly raising your head upward then Slowly tilt your head from side to Side Start with a low resistance STRETCHING 50 LOOSE ARM ONY e 7 Grasp one band behind your back in both hands with one elbow pointing upward and the other pointing downward Slowly try to work your hands together e f you pull the band up or down you should feel a stretch in your shoulders or triceps respectively wr 52 NECK STUP STRETCHING 53 LEG LIBERATOR S Keeping your left leg straight slowly GF pull it forward toward your head Every time your leg advances hold it briefly until your body readjusts before pulling further After slowly pulling your leg forward to the farthest point possible pull it to the left side using the same technique Then grasp the band with your right hand and slowly pull your left leg e Repeat with right leg when finished across to your right side amp le a e Keep your shoulders pinned to the floor e Maintain stability in your hips Keep your leg straight and keep your back flat on the floor 54 QUAD LITY While lying on your side loop one band around your outside foot Next wrap the band around your shoulder and grasp the free end in hand Slowly pull the band forward forcing your thigh backward e Breathe regularly as you slowly relieve the stiffness and relax
37. dation PRONE lying on your stomach ALL any grip option can function Reference the following list to see what exercises fall under each muscle group CHEST BACK SHOULDERS FLAT BENCH PRESS LAT PULLDOWNS MILITARY PRESS INCLINE BENCH PRESS SEATED ROWS FRONT RAISES DECLINE BENCH PRESS BENT OVER ROWS LATERAL RAISES PUSH UPS STRAIGHT ARM PULLDOWNS UPRIGHT ROWS FLYES REVERSE FLYES REVERSE FLYES PULLOVER DEADLIFT CROSSBAND LATERALS SKIERS BICEPS TRICEPS ISOLATION ROTATIONS BANDBELL CURLS KICKBACKS SHRUGS HAMMER CURLS TRICEPS PUSHDOWN ALTERNATE CURLS DIPS LEGS CONCENTRATION CURLS HORIZONTAL EXTENSIONS SQUATS REVERSE CURLS ANIMALS LUNGES CABLEBAND CURLS CLOSE GRIP PUSH UPS LEG PRESS CROSSBAND CURLS LATERAL EXTENSIONS LEG EXTENSIONS VERTICAL EXTENSIONS STRAIGHT LEG DEADLIFT OVERHEAD EXTENSIONS GOOD MORNINGS WRAPPED SHOULDER LEG CULRS EXTENSION CALF RAISES HIP ABDUCTOR ADDUCTOR RESISTED KICKS ATA Lift Name Target FLAT BENCH PRESS PECS Post A P Height REAR SHOULDER BLADE i LEVEL Position UPRIGHT SUPINE OR SEATED DESCRIPTION Grasp one end in each hand with palms facing away from you and push your arms horizontally away from your body Keep your hands aligned with your chest Grip Options BAR FREEHAND HANDGRIPS CHEST PECTORALIS PECS Chest workouts concentrate on three areas the upper middle and bottom Keep your back straight abs tight and focus on utilizing your chest muscles f
38. des target quads you can easily alternate sides as you walk Hold any heavy object during the workout for a challenge e Engage hamstrings by keeping the trailing leg as straight as possible as you go down LUNGE slowly to intensify the workout 40 LEG PRESS Lift Name Target LEGPRESS QUADS Post A P Height REAR BACK SHOULDER Position Grip Options ANKLE STRAPS SUPINE FREEFOOT DESCRIPTION TIPS VARIATIONS Stabilize one band around each e Maintain constant tension on 1 Stabilize one band under Shoulder and under the opposite the bands both feet and around both foot With your knees bent in e Loop the bands around your shoulders close to your chest push your feet to raise the resistance 2 Lower band s from your ego SU ie NEN SOU e Unite bands with a clip or twist Shoulders down toward your them in the middle to minimize lower back for a more vertical the friction against your legs Press LEGS 41 LEG EXTENSIONS i E DESCRIPTION With the bands positioned on the inside of your legs elevate your Knee to raise your foot off the ground Slowly kick your foot out until your leg is fully extended Contract your quad muscle before Slowly returning back to starting position Perform with your other leg when finished so you don t walk funny later 42 GOOD MORNINGS DESCRIPTION Start with your feet a little closer together than shoulder width apart and your toes pointing slightly in
39. eep your elbows planted by your side and slowly curl arms up in an arch toward your shoulders Hold briefly at the point of maximum resistance and squeeze biceps before Slowly releasing back to starting position core stability TIPS e Position bands under toes e Refrain from arching your back or swaying body forwards or backwards e Experiment by moving hands closer and farther apart NO 7 BANDBELL CURLS VARIATIONS Wrap or stabilize one band to a front or low post to change the resistance i e wrapping one band under a door that is perpendicular to your body 21 s Perform seven reps from Starting position to the halfway point arms bent at a 90 angle then seven reps raising the bar from the halfway point up to a full curl hands near shoulders and finally seven full reps from starting position to a full curl Increase or decrease the number of repetitions depending on workout objectives 8 HAMMER CURLS Lift Name Target HAMMER CURLS BICEPS Post A P Height LOW FOOTLEVEL Position Grip Options HANDGRIPS FREE SEATED UPRIGHT HAND DESCRIPTION TIPS VARIATIONS With both arms by your sides e Keep abs tight and wrists 1 Twist your wrist up so that your curl your right arm in an arch Straight palm faces your shoulder at to your right shoulder Squeeze e Maintain constant tension on the top of the movement your right bicep at the top both bands even while one
40. er Imagine trying to touch your elbows together in front of you Touch your hands together or bring one over the other 3 LAT PULLDOWNS Grasp one side of a band in both hands with arms extended above head and pull your arms down laterally as you stretch the band Squeeze your shoulder blades N together as you slowly pull D a the band down 4 UPRIGHT ROWS Stabilize one band under both feet forming a triangle with the band With your hands close together raise the band up from your waist toward your chin keeping hands close to your body ROUTINES 5 KICKBACKS Starting with your elbows bent at a 90 angle pull the band back until your arms is fully extended behind you Keep your elbow fixed by your sides 6 CABLEBAND CURLS With arms extended pull the bands toward the temples of your head or your chest Hold briefly at the top as if doing a biceps pose before slowly returning to starting position Perform with one post if you don t have two ho A 7 THE ROLL Bend your knees and bring them as close to your chest as you can without raising your pelvis Then lift your hips and glutes off the floor and roll your legs forward as you bring your knees to your shoulders 8 THE OBLIQUATORY Lie flat on your side with your knees bent and your feet tucked in Cup your hands behind your head and raise your shoulders and upper back vertically off the floor by squeezing your oblique muscl
41. es Hold briefly before returning to starting position Alternate sides when finished 9 LEG LIBERATOR Keeping your leg straight slowly pull it forward toward your head Every time your leg advances hold it briefly until your body readjusts before pulling further After slowly pulling your leg forward to the farthest point possible pull it to one side using the same technique Finish by pulling your leg to the opposite side ROUTINES ADVANCED WHOLE BODY WORKOUT 1 2 SETS 12 20 REPS 3 4 TIMES PER WEEK FOR 3 6 WEEKS TEMPO 1 2 3 f you do 20 reps and don t feel fatigued its too light NOTE Please refer to the 1 SQUATS Stabilize one band under both feet and around shoulders Unlock your hips drop your butt down as if to sit on a chair and slowly squat down until your thighs are parallel to the floor Without bouncing at the bottom push yourself up through your heels back to an upright position EXERCISE INDEX for helpful tips and variations on the following exercises 2 INCLINE PRESS With your elbows out push your arms up at a 45 angle STRAIGHT ARM PULLDOWNS With arms extended up and hands about shoulder width apart pull the bar band down toward your waist oo 4 CABLEBAND LATERALS Grasp the band with your arm extended across your body and pull the band across your torso until your arm is extended out to the side Slowly return to starting posit
42. forming a triangle with the Your back and trap muscles will band With your hands close naturally want to assist your resistance together raise the band up from deltoids 2 Stabilize one band under your waist toward your chin e This should be a smooth motion each foot keeping hands close to your body without any jerking spread feet apart or loop band to raise resistance 34 CABLEBAND LATERALS Lift Name Target CABLEBAND LATERALS o DELTOIDS rear Post A P Height 5 LATERAL CHEST LEVEL Position Grip Options UPRIGHT BENT OVER A DESCRIPTION TIPS VARIATIONS Grasp the band with e Maintain elbows fixed in a 1 Lower the A P height and raise your arm your arm extended slightly bent position across your body at a slightly upward angle Ene ieee e Keep your arm parallel to 2 Raise the A P height and lower your arm pu the ground across your body at a slightly downward yourself until your arm anole is extended out to the Angle yourself toward or away ge side Slowly return to from A P to modify resistance 3 Fasten two bands to two lateral posts starting position while and perform exercise with both arms keeping the band taut simultaneously Take a wider stance to maintain balance e Cross the bands one through the other to avoid friction SHOULDERS Lift Name Target SKIERS DELTOIDS rear Post A P Height FRONT KNEE LEVEL Position Grip Options HANDGRIPS BENTOVER FREEHAND D
43. g position resistance on both bands at 4 3 Way Alternate by raising the all times bands directly in front of you FRONT RAISE out to your sides LATERAL RAISES and 45 outward away from your body 32 LATERAL RAISES Lift Name Target DELTOIDS medial ms traps j LATERAL RAISES g N ur Post A P Height A LOW UNDERFEET Position Grip Options E HANDGAIPS UPRIGHT BENT OVER FREEHAND VARIATIONS DESCRIPTION TIPS 1 Stabilize one band under both feet With s slightly bent by your Keep elbows slightly bent in a plateau A p my 2 Fasten one or two bands to a side alternate raising each arm fixed position out laterally or raise both arms otro back low rear post E up simultaneously Hold briefly at and iorh 3 3 Way Alternate by raising the the point of maximum resistance bands directly in front of you before returning back to starting Maintain at least minimal FRONT RAISE out to your sides position resistance on both bands at LATERAL RAISES and 45 all times outward away from your body SHOULDERS 33 UPRIGHT ROWS l a Y Lift Name Target a UPRIGHT ROWS DELTOIDS lats traps Post A P Height LOW UNDER FEET Position Grip Options BAR FREEHAND HANDGRIPS gt TIPS VARIATIONS e Lead with your elbows as you lift 1 Use a different low front post to lower or shift the UPRIGHT DESCRIPTION stabilize one band under both feet
44. in with your palms facing down squeeze your biceps at the top before returning back to Starting position 7 THE SQUEEZE Fasten stabilize or wrap a band around an overhead post and grasp the free end s in each hand by your forehead or on either side of your temples Bend over at the waist and pull your torso down using your core 8 THE SUPERMAN Lie in a prone position with your arms extended in front of you In one fluid motion raise your legs and shoulders off the ground Keep abs tight to absorb the tension See how long you can hold it 9 RELAXALATOR Grasp the free end s in each hand and bend over at the waist while keeping your back and arms Straight Feel the stretch in your mid and upper back spread your arms out and Slowly lower your torso toward the ground ROUTINES INTERMEDIATE WHOLE BODY WORKOUT 2 1 ASSISTED SQUATS Secure 2 SETS 15 20 REPS the ankle grips in place or 3 TIMES PER WEEK stabilize the band under each FOR 3 6 WEEKS heel and then wrap the middle TEMPO 2 1 3 around your lower back Push yourself up through your heels If you do 20 reps and don t to an upright position feel fatigued its too light NOTE Please refer to the i EXERCISE INDEX for helpful tips and variations on the following exercises 2 FLYES Twist the band over and create an X Bring arms together in a semi circular hugging motion while squeezing pecs togeth
45. ine should consist of anywhere between 6 12 different exercises oo Use higher resistance and do fewer reps to build more muscle mass Use lower resistance and do more reps for muscle toning Keep in mind that bulking up requires a calorie surplus in your diet Trimming pounds requires a calorie deficit and to maintain your weight requires caloric intake equilibrium 4 If you select multiple exercises that target the same muscle group choose ones that target different areas of that muscle group 5 Whatever routine you design STICK TO IT Here are a few suggestions BACK Include at least one LEGS SQUATS are one of the to consider when designing a variation of the LAT BAND most dynamic exercises to balanced split routine PULLDOWN increase muscle mass power l along with one variation of the and strength in your lower body CHEST Perform at leastone SEATED BAND ROWS or BENT This exercise recruits muscles a All OVER BAND ROWS from all over the body to work DECLINE BENCH If you select e T th multiple presses stagger them TRICEPS Perform at least dd S E E so that you are not doing one one variation of the TRICEPS best exercise you can do to after the other ex FLAT BENCH PUSHDOWN DIPS and mE p muscles A a to FLYES then INCLINE BENCH KICKBACKS are great definition y a P ave a ae This will give your pecs a small exercises as well UEC SOS amount of rest time and enable SHOULDERS No one single STRETCHING Integrate you t
46. ion while keeping the band taut ROUTINES 5 TRICEPS PUSHDOWN With elbows planted by your sides push the band down and fully extend your arms Pause and flex your triceps briefly at the bottom before returning to starting position 6 BANDBELL CURLS With hands about shoulder width apart Keep your elbows planted by your side and Slowly curl arms up in an arch toward your shoulders Hold briefly at the point of maximum resistance and squeeze biceps before slowly releasing back to starting position 7 THE WOODCHOPPER high low Lock both hands around the band or handgrip and pull arms diagonally across your body Twist your torso while keeping your abs contracted back straight and arms fixed in a Slightly bent position Alternate sides when finished 8 THE WOODCHOPPER low high Lower the anchor point height and pull the band across your body diagonally upward Alternate sides when finished 9 LOWER BACK LUBRICATOR Wrap one or multiple band s around a front post Keep your feet planted and slowly bow down drop your buttocks and extend your arms forward Unlock your hip joints and feel the stretch in your lower back slowly wiggle your buttocks from Side to side to stretch your entire lower back region ROUTINES ADVANCED WHOLE BODY WORKOUT 2 1 STRAIGHT LEG DEADLIFT 2 SETS 12 20 REPS Keeping your legs straight v3 4 TIMES PER WEEK bend over from the waist
47. le y p J e Take a step forward away from the A P to increase resistance Keep the rest of your body still by restricting all movement to chest and arms Finish set with 2 5 negative reps 3 DECLINE BENCH PRESS Lift Name Target DECLINE BENCH PRESS Post A P Height LOWER PECS Rear SHOULDERLEVEL Position Grip Options UPRIGHT SUPINE SEATED DESCRIPTION TIPS VARIATIONS Grasp an end in each hand and e Keep pectoral muscles tight 1 See FLAT BENCH PRESS push band down at a 45 angle and forearms parallel to the band throughout lift e Do not arch your back e Finish sets with negative reps Lift Name Target PUSH UPS PECS triceps lats Post A P Height REAR UNDER SHOULDER around back BLADES Position Grip Options PRONE FREEHAND DESCRIPTION Twist the band over and create an X similar to the BENCH PRESS to avoid slippage Place palms on the floor slightly wider than shoulder width apart just below your shoulders Slowly lower yourself until your chest almost touches the floor then push yourself back up until arms are fully extended TIPS Keep body as straight as possible throughout the exercise including head e Do not lock arms out at the top to avoid stress on elbows Do negative reps by slowing down the regression and speeding up the push up to exhaust chest and back muscles T 2 Place feet on an elevated VARIATIONS Rest your knees on
48. located anywhere above your head when performing a lift SIDE LATERAL POST A post located at your side HOLDS The option of wide narrow overhand or underhand grips you can choose to use for any given exercise MUSCLE FATIGUE Also failure exhaustion The point in the set where you can t lift an additional repetition without cheating Upon reaching your point of exhaustion you can always try and muster out partial reps which are less than full range of motion repetitions HIGH INTENSITY TRAINING An exercise philosophy we advocate that suggests exerting yourself by performing as many repetitions as you can until you reach failure in each set GLOSSARY NEGATIVES A controlled muscle resistance that involves fighting the regression portion of the exercise In contrast to conventional repetitions which normally begin at the easiest point before peaking concentric movement and then returning back to the easiest point eccentric movement negatives begin at the peak of the repetition after the concentric movement and slowly resist the retreat back to starting position isometric movement It has been suggested that this portion of the exercise stimulates the most muscle and is therefore responsible for the greatest growth STATIC ISOMETRIC CONTRACTION TRAINING Instead of performing a complete repetition hold your rep at the point of maximum resistance until your muscles fatigue These extended reps can be performed once or m
49. m side to side to stretch your entire lower back region ROUTINES INTERMEDIATE WHOLE BODY WORKOUT 1 1 LUNGES With one end of a 2 SETS 15 20 REPS e band stabilized under your foot 3 TIMES PER WEEK A and around both shoulders FOR 3 6 WEEKS A take one giant pace forward TEMPO 2 1 3 and lower yourself until the opposite knee almost touches the ground Push yourself up feel fatigued its too light through your front thigh step NOTE Please refer to the f your front leg back to starting EXERCISE INDEX for helpful position tips and variations on the following exercises f you do 20 reps and don t 2 FLAT PRESS Grasp one end in each hand with palms facing away from you and push your arms horizontally away from your body Keep your hands aligned with your chest 3 BENT OVER ROWS Wrap one band around elevated foot or front post bend over slightly at the hips and grasp an end in each hand Starting with your arms extended pull the band toward your abdomen 4 SKIERS With your arms extended forward pull your arms back as far as you Can Keep your arms straight and your torso still ROUTINES 5 HORIZONTAL EXTENSIONS Grasping the bar or band in front of your forehead push forward in a semi circular arch until your arms are fully extended in front of you 6 REVERSE CURLS Grasp the band with both hands at your waist and slowly curl the band up in an arch toward your ch
50. nd hold the band s above your head to increase resistance 3 One leg Place one foot on a chair behind you and SQUAT down with the other leg Drop your buttocks lower for an added challenge Knees should not extend past your toes if they do you are leaning too far forward Arch your back slightly inward and pinch your shoulder blades together Point your toes outward to engage inner thigh muscles point toes inward to engage outer thighs Focus eyes on a specific point in front of you to help your balance NO LEGS 39 LUNGES Lift Name Target LUNGES QUADS hams guts Lo j Post A P Height A LOW UNDER FOOT Position Grip Options UPRIGHT FREEHAND q DESCRIPTION TIPS VARIATIONS With one end of a band e At the bottom of the LUNGE your front 1 Wrap a band under your lead stabilized under your foot knee should be bent so that it blocks foot and grasp the ends in and around both shoulders your line of vision to your front foot but each hand take one giant pace forward is not bent past your foot 2 Bring trailing leg forward to and lower yourself until e Your lead foot should stay flat on the lead leg as you come up and the opposite knee almost ground until lifted back up to the rear foot gradually walk forward This touches the ground Push Longer strides target glutes shorter works well without bands since yourself up through your front thigh step your front leg back to starting position stri
51. nd in each hand Curl the bands out laterally toward your shoulders Squeeze your biceps at the top before releasing back to starting position TIPS Keep your upper arms stationary Take a step back to raise resistance Alter the A P height for a different feel If using two posts the distance between posts can vary widely according to availability see video for ideas os TIPS Keep abs tight and elbows stationary by your side Force your arms outward laterally while maintaining constant tension in biceps You may feel some resistance in your shoulders E VARIATIONS 1 Alternate sides raise your right hand to your head or chest and hold it stationary until you bring your left hand to your head Lower your right hand while your left arm stays flexed Repeat 2 Experiment by sitting standing or kneeling Lift Name Target CROSSBAND CURLS BICEPS Post A P Height UNDER FEET Grip Options HANDGRIPS FREEHAND LOW Position UPRIGHT SEATED VARIATIONS 1 Position your arms more to the front or farther out laterally from your body 2 Point palms downward to engage forearms 3 Use a low front post BACK LATISSIMUS DORSI LATS and RHOMBOIDES Protect your lower back by keeping your abs tight and your back straight Squeeze your shoulder blades together behind you to engage lat muscles Hold the contraction momentarily at the point of maximum re
52. nd wrap it around your back Start by lying flat on your stomach with your hands just under your pecs Push yourself up to a full arm extension 26 LATERAL EXTENSIONS l TIPS e Point toes down to help maintain your balance e Remove the band to lower resistance DESCRIPTION TIPS Grasp band with arms bent and e Puff your chest out to isolate palms facing out Bend over triceps slightly at the hips and push the e Experiment by pushing the band VARIATIONS Place knees on the ground and form a triangle between your torso arms and the floor Position your hands closer together for a challenge Hold yourself up in a motionless position with your body off the ground for an added challenge static NO oOo Lift Name LATERAL EXTENSIONS Post Target TRICEPS A P Height OVERHEAD OVERHEAD Grip Options Position UPRIGHT SEATED BENTOVER HANDGRIPS FREEHAND VARIATIONS 1 Face palms toward your body to engage forearms band down laterally away from your body in a semi circular arch while keeping your upper arms Still down at different angles from your body e If you feel pain in your shoulders bring your elbows more toward the front of your torso TRICEPS 27 VERTICAL EXTENSION Lift Name Target VERTICAL E EXTENSION TRICEPS Post A P Height REAR FEET Position Grip Options BAR HANDGRIPS UPRIGHT SEATED 9 Fare HAN
53. o utilize them for the next exercise can target all three areas stretching regularly into your press front lateral rear at the same workout routines according to BICEPS Do at least two time Therefore it is important to what feels best for you Try to lifts where your arms are select exercises that will cover all stretch before after warm up positioned in front of your body three areas during your routine and after your routine i e BANDBELL HAMMER The MILITARY PRESS is perhaps CORE Core exercises should ALTERNATE or REVERSE CURLS the most fundamental strength be done as often as your time and one lift where your arms training shoulder exercise permits This is an area that is are out laterally from your body very often underworked Two to i e CABLEBAND CURLS or three times per week is sufficient CROSSBAND CURLS and slightly more is okay so long as you allow for recovery Lift Name CAPITALIZED target muscle s As loosely defined by traditional signifies primary muscle s used workout terminology lower case signifies secondary muscle s used A P Height Roughly how high the band should be fixed relative to your body A P Anchor Point Please note that many glossary terms are italicized REAR behind you SIDE out laterally OVERHEAD above you LOW below waist level Position Grip Options UPRIGHT standing position BOLD GRIP OPTIONS signify our SUPINE lying on your back recommen
54. oper muscle development Keep the bands taut by staying within the constant line of resistance so that your leg muscles never get a rest until after your set Perform each exercise slowly to prevent momentum from speeding up your repetitions Stay conscious of your breathing patterns to help maintain a consistent tempo especially for more challenging lifts exhale during the difficult portion and then inhale while returning back up to starting position Last but not least keep those abs tight and that back straight Squats are a great all around exercise for legs 38 SQUATS Lift Name Target Z a rg Ay Ay SQUATS QUADS hams glutes Post A P Height LOW UNDERFEET Position Grip Options BAR HANDGRIPS UPRIGHT FREEHAND DESCRIPTION TIPS VARIATIONS Stabilize one band under e Keep feet slightly wider than 1 Two bands Stabilize one band both feet and around shoulder width apart with all body under each foot with the other shoulders Unlock your weight on heels end crossed over your body hips drop your butt down e You should feel tension in thighs and and stabilized around the as if to sit on a chair and buttocks not the knees or back opposite shoulder Insert a bar Slowly squat down until your thighs are parallel to the floor Without bouncing at the bottom push yourself up through your heels back to an upright position and rest it on your shoulders behind your neck Extend your arms up a
55. or the following exercises You will naturally work out your triceps when working out your chest If you do not feel the resistance in the targeted area try readjusting the anchor point A P height and or your proximity to it Remember to hold your rep at the point of maximum resistance for a few moments before returning back to starting position for a challenge Static Contraction Training Have a blast TIPS e Start with elbows out 90 from your body and keep back straight e Keep arms tucked by your sides to engage triceps and inner chest keep arms farther from your body to engage deltoids and outer chest use a wide or narrow grip e Finish with 2 5 negative reps refer to glossary by slowing the regression to starting point to fully exhaust pectoral muscles 1 FLAT BENCH PRESS a Y dl VARIATIONS 1 Fasten two bands to rear post 2 Wrap band behind your back and under shoulder blades twist the band over and create an X to prevent band from sliding up your back 3 Position band inside or outside of your arms wear a protective layer of clothing if positioned outside 2 INCLINE BENCH PRESS Lift Name Target INCLINE BENCH Post A P Height REAR LOWER BACK LEVEL Position Grip Options e a TIPS VARIATIONS DESCRIPTION e Concentrate on remaining 1 See FLAT BENCH PRESS within a constant line of With your elbows out push maximum resistance our arms up ata 45 ang
56. out BAR STICK This can be anything that is straight and narrow enough to wrap your hands around The material doesnt matter as long as the weight of the item does not impede your ability to easily lift it Examples may include but are not limited to broom or mop Stick tree branch metal shaft or a pole HANDGRIPS Cushioned attachments for the bands available for a more comfortable grip ENDS The part of the band that is convenient to grasp or insert an attachment to when the band is doubled over we do recognize that circular bands have no true ends GRASP A generic term meaning to hold the bar handgrip or band ends in your hand ANCHOR POINT A P The exact location where you wrap stabilize fasten or loop a band to a fixed object Adjusting the anchor point will normally result in a change of resistance the further you are from the A P the higher the resistance while the closer you are to the A P the lower the resistance POST This is a very broad term that encompasses anything you could attach a band to for the purpose of creating resistance on the opposite end Examples may include but are not limited to your feet back a tree bedpost pillar support beam or your door strap How and where you attach a band to a post is what determines your anchor point FRONT POST A post located in front of you when performing a lift REAR POST A post located behind you when performing a lift OVERHEAD POST A post
57. positioned on the side of the post farthest from your body 6 ATTACHMENTS You always have different alternatives to choose from in how you perform each exercise Grip attachments will change the feel of each lift Inserting a bar will balance the resistance on both hands and looping the band around the bar will increase the resistance of the lift Handgrips and ankle straps will alleviate tension on your hands and feet while lengthening your distance from the anchor point effectively lowering the overall resistance The door strap can be used to perform virtually any workout with most doors GENERAL TIPS GENERAL TIPS e Start with a low resistance to acquaint yourself with the exercise and allow for adequate adaptation e Begin each set with the bands lightly stretched providing minimal resistance In order to maintain constant resistance for an optimal workout do not release any repetition past this point of minimal resistance until your set is complete e Don t completely lock out your joints to prevent unnecessary strain or pressure e Try to keep your body still with your abdominal muscles and restrict all movement to the target muscle group during an exercise e Keep your wrists straight to avoid placing tension in the wrong areas To verify that your wrists remain straight you shouldn t see any wrinkles on your wrists from bending your hand e Keep your weight centered over your feet and your head centered over your
58. rimary muscles during each routine The Beginner Routines should be used as a Starting point and an introduction to this type of resistance training You will know when you are ready to progress to the Intermediate Routines after the first 3 6 weeks when you can keep your body balanced and aligned during each exercise This includes keeping your back straight your shoulders back and your knees slightly bent Protecting your joints and perfecting your form are essential for properly strengthening your muscles Continue on to the Advanced Routines once you are comfortable with all the Intermediate Routines and can feel the burn in the target muscles that you are exercising Your body will naturally want to take the path of least resistance by trying to allow other muscles outside of the target muscle group to help compensate Your job is to focus on the target muscle group of an exercise and channel the resistance to that area only During the Advanced Routines work one arm or one leg at a time to further isolate specific muscles and enhance your body s stability ROUTINES BEGINNER WHOLE BODY WORKOUT 1 1 RESISTED KICKS With 2 SETS 15 25 REPS F 2 3 TIMES PER WEEK D the band taut and your leg FOR 3 6 WEEKS extended slightly back squeeze your hamstrings and TEMPO 3 2 3 kick your leg forward Face the opposite direction and kick your leg back when finished Then turn to each side and kick your leg laterall
59. rotate touching one elbow to the opposite knee Give an extra squeeze at the top for a total contraction before slowly lowering back to Starting position Perform the descent portion of the rep just as slowly and deliberate as the ascent Avoid pulling your head forward with your hands or using your back to propel yourself forward CORE STRENGTH 60 THE BICYCLE Rotate by bringing one elbow to the opposite knee then kicking that leg forward and bringing your other elbow to the opposite knee Keep your core tight VARIATIONS Stabilize a band around each foot with the middle wrapped around your back Fasten two bands together as l y 4 Illustrated in the video mi To increase resistance wrap one band around your lower back and stabilize the ends around each foot NO oOo l l 61 THE ROLL REVERSE CRUNCH Bring your legs to your torso instead of vice versa From a supine position QA bend your knees and bring them as close to your chest as you can without M raising your pelvis Then lift your hips A and glutes off the floor and roll your laqs forward as you bring your knees to ur shoulders Squeeze your abs throughout the movement for maximum contraction Keep knees bent at the same angle VARIATION ae ONSET 1 HIP THRUSTS keep your e Fora challenging addition after legs perpendicular to bringing knees to shoulders raise floor pointed straight up your
60. sistance before returning to starting position Inserting a bar will lower the resistance and help balance the weight distribution This shouldn t be back breaking work so start with low resistance to ensure proper form 14 LAT PULLDOWNS LOA Lift Name Target LATS traps eve mid upper back Post A P Height OVERHEAD OVERHEAD Position Grip Options BAR HANDGRIPS UPRIGHT SEATED FREEHAND DESCRIPTION TIPS VARIATIONS With arms extended up squeeze e Relax your arms and lead with 1 Explore your range of grip your shoulder blades together elbows Keep the rest of your options wide or close grip and slowly pull the band down body motionless combined with either overhand towards your chest until your or underhand holds elbows are fully bent A close grip will engage rhomboid muscles and an 2 Lean forward and pull the underhand grip will also bands down behind your head engage biceps oo Lean back and pull the bands A high post may allow you to down toward your chest stand where a low post may 4 require you to sit kneel or take a staggered stance with one foot in front of the other No A P grasp one side of a band in both hands with arms extended above head and pull your arms down laterally as Change your approach you stretch the band periodically for a well rounded workout 15 SEATED ROWS l Lift Name Target LATS mid amp low back Post A P Height SEATED ROW
61. the same knee isolating each calf muscle Seated Double Leg Wrap one band around both knees and Stabilize the ends under each foot Lift Name Target HIP ABDUCTOR ADDUCTOR HIPS thighs Post A P Height LOW KNEE LEVEL Position Grip Options ANKLE STRAPS PERIS FREEFOOT VARIATIONS See RESISTED KICKS variations Lift Name RESISTED KICKS Target GLUTES hips hams A P Height FRONT rear side SHIN LEVEL Position Grip Options ANKLE STRAP HANDGRIP FREEFOOT UPRIGHT DESCRIPTION With the band taut and your leg extended slightly forward squeeze your glutes and kick your leg backwards Repeat with the other leg LEGS 47 RESISTED KICKS TIPS e Keep your leg straight and push from ankle e Touch any stationary object for balance e Stand tall on your supporting leg A oOo VARIATIONS Face the opposite direction and kick your leg forward ABDUCTOR Turn 45 so that band is attached to your outside leg farthest from A P Kick your leg out laterally toward the opposite side ADDUCTOR Attach band to your inside leg closest to A P Kick your leg laterally across the body until it is fully extended to the opposite side SEATED ABDUCTOR or ADDUCTOR Perform from a seated position on the floor Keep legs straight and push from ankle for every variation STRETCHING STRETCHING stretching opens up passageways in your body so th
62. ultiple times to make up a set The difference between this and negatives is that with static contraction you are holding the resistance in one place where as with negatives you are slowly retreating back to starting position DROP SET A double set where you complete a full set and then immediately lower the resistance to do a second drop set of the same lift to further exhaust your muscles SUPERSET Doing two different lifts for two different muscle groups back to back For example doing one set of a chest lift and then immediately doing a set of bicep exercises before resting While you are working out one muscle the other muscle has time to rest and recover This will keep up your workout intensity speed up your workout and leave your muscles exhausted afterwards This is great for the split routines and circuit training routines STAGGERED SETS Sets of a non related exercise or activity infused into your workout routine Staggered sets can be anything you want to include in your workout such as push ups pull ups stretching yoga core exercises or homework An additional bonus of working out with exercise bands is that you can spread out your workout over the course of a few hours if necessary Short doses of exercise can be rewarding anytime even if done intermittently between chapters commercials meetings or traffic lights Stagger exercise into life Please note that ACSM advocates working out for at least 25 minutes
63. ward Bend at the hips and lower yourself until your torso is nearly parallel to the floor Contract your abs glutes and leg muscles as you pull yourself back up to a standing position Lift Name Target LEG EXTENSIONS QUADS Post A P Height REAR SHINLEVEL Position Grip Options ANKLE STRAPS SEATED HANDGRIPS FREEFOOT TIPS e Keep knee elevated so that your foot never touches the ground e Position chair farther from A P to increase resistance e Place a rolled up towel or pillow under your thigh to prop up your leg TIPS The sensation should be like having a hinge in your hips with no movement occurring below the hips same as DEADLIFTS Keep legs and back straight with shoulder blades locked together Ascend and descend slowly for greater control e Drop torso lower for an additional challenge VARIATIONS 1 Double Leg Prop both legs up off the ground and extend both legs simultaneously 2 Upright Raise knee and extend leg forward Touch any Stationary object for balance Lift Name Target HAMS glutes hips core A P Height GOOD MORNINGS Post LOW UNDER FEET Position Grip Options BENT OVER FREEHAND VARIATIONS 1 Lower the band from behind your neck down to your shoulder blades or upper back to shift the resistance Lift Name Target STRAIGHT LEG HAMS glutes DEADLIFT hips core Post A P Height LOW UNDER FEET Position
64. y out and across your body f you do 20 reps and don t feel fatigued its too light NOTE Please refer to the EXERCISE INDEX for helpful tips and variations on the following exercises 2 PUSH UPS Twist the band over and create an X similar to the BENCH PRESS to avoid slippage Place palms on the floor slightly wider than shoulder width apart just below your shoulders Slowly lower yourself until your chest almost touches the floor then push yourself back up until arms are fully extended Rest knees on the floor for assistance SEATED ROWS With your arms extended forward squeeze your shoulder blades together as you pull the band back as far as you can toward your stomach 4 LATERAL RAISES With your arms slightly bent by your side raise your arms laterally until your hands are at head level Hold briefly at the top before returning to starting position ROUTINES 5 TRICEPS PUSHDOWN With elbows planted by your sides push the band down and fully extend your arms Pause and flex your triceps briefly at the bottom before returning to starting position 6 BANDBELL CURLS With hands about shoulder width apart keep your elbows planted by your side and Slowly curl arms up in an arch toward your shoulders Hold briefly at the point of maximum resistance and squeeze biceps before slowly releasing back to Starting position 7 THE CRUNCH In a supine position with your hands cupped

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