stand next to a coffee table and stand on the resistance band with the foot that is farthest away from the table
place the opposite knee and hand on the table as if you were going to crawl
wrap the end of the band, that is not under your foot, around your free hand
line your upper arm parallel to the trunk of your body and take the slack out of the band with your elbow bent at 90 degrees
holding hour shoulder stationary straighten your arm backward until fully extended
slowly return your arm to 90 degrees at the elbow
repeat for the desired number of repetitions
Breathing – exhale while straightening your arm backwards and inhale during reset to 90 degrees
Tricep Pulldown Variations
Form:
loop your resistance band around a door nob, leaving an equal length hanging on either side and yourself lower to your knees (video 1)
wrap each end of the band around each hand until there is no slack when your elbows are flexed fully and your upper arms are held to your side
straighten your arms at the elbow, keeping your shoulders stationary
slowly return to elbows flexed in a controlled manner
this can also be done from standing by placing the middle of your band in the top of the door and closing it (video 2)
repeat for the desired number of repetitions
Breathing – exhale while straightening your arms at the elbows and inhale during reset
Tricep Dip Variations
Form:
stand in front of a coffee table, facing away
place your hands behind you on the table and get in a seated position with your knees bent at 90 degrees with your arms straight (video 1)
slowly bend at the elbows, lowering your torso towards the ground
straighten your elbows raising your torso upwards
advance this exercise by extending your legs out straight in front of you (video 2)
repeat for the desired number of repetitions
Breathing – inhale while lowering your torso towards the ground and exhale while lifting yourself up
Push-Up Variations
Form:
Wall Push-ups (video 1)
place your hands on the wall, slightly wider than your shoulders
place both feet one step length away from the wall and adjust your hands slightly lower than your shoulder height
lower your body toward the wall, bending at the elbows to 90 degrees and keeping your body in a straight line from your head to your toes
Inclined Push-ups (video 2)
similar to wall push-ups but off the dining room table or kitchen counter
advance by moving down to a coffee table
Knee Push-ups (video 3)
place your hands on the ground just outside of your shoulders and your knees on the ground
keep a straight line from your head to your knees and lift your feet off the ground
lower your body to the ground until your elbows reach 90 degrees and push up to reset
Full Floor Push-up (video 4)
similar to the incline push-up, but from the floor
keep a straight line from your head to your toes
repeat the appropriate push-up for the desired number of repetitions
Breathing – inhale while lowering your body and exhale while pushing up or away
Bicep Curl Variations
Form: seated (video 1) or standing (video 2)
place the resistance band evenly under your feet, that are to be placed shoulder width apart
wrap the ends of the band around your hands to gain appropriate tension
with your body upright fully flex the elbows, while keeping your shoulders and upper arms stationary
slowly straighten your arms in a controlled fashion
repeat for the desired number of repetitions
Back Extension Into Bicep Curl
Form:
place the resistance band evenly under both feet, with feet shoulder width apart
bend forward at the hips,parallel with the ground, keeping your back and legs straight
wrap the ends of the band around your hands for the desired tension
straighten your back into an upright posture and move directly into a biceps curl
slowly release the biceps curl and repeat for the desired number of repetitions
Breathing – exhale while straightening into an upright posture and completing the biceps curl and inhale while releasing the curl and bending forward at the hips
Bird Dogs
Form:
get down on all fours with your back flat
extend one arm straight out in front while extending the opposite let straight out behind you
alternate arms and legs for he desired number of repetitions
Breathing – exhale while extending your limbs and inhale during reset
Seated Row Variations
Form: Seated on the floor (video 1) or on a chair (video 2)
sitting upright on the floor with your legs straight out in front of you place the resistance band evenly below both feet
extend both arms and wrap the ends of the band around each hand for the desired tension
pull back, keeping your elbows in and pinching your shoulder blades at the back end of the row
slowly outstretch your arms in a controlled fashion to reset
repeat for the desired number of repetitions
Lateral Abduction
Form:
place the band under both feet and get in a comfortable stance (feet together or shoulder width apart)
wrap the end of the band around one hand until you have the desired tension
keep your arm straight and raise it to the side, up to shoulder height and slowly lower in a controlled fashion
repeat for the desired number of repetitions and do the same with the opposite arm
if your resistance band is long enough you may wish to do both arms at the same time
Breathing – exhale while raising your arm and inhale while lowering
Shoulder Shrugs
Form:
place the resistance band evenly under both feet, with feet shoulder width apart
wrap each end of the band around each hand until the desired tension is met
slowly shrug and release your shoulders in a controlled fashion
repeat for the desired number of repetitions
Breathing – exhale while shrugging and inhale during release
Lateral Adduction Variations
Form:
tie the resistance band around the door knob and kneel sideways to the door (video 1)
stretch your arm out to the side and wrap the band around your hand until the desired tension is met
pull your arm down to your side keeping it straight at the elbow
slowly raise your arm in a controlled fashion to reset
repeat for the desired number of repetition and copy using the other arm
can be done standing by wedging the band in the top of a door (video 2)(may need to tie a knot in the end to prevent slipping)
Breathing – exhale while pulling arm down to your side and inhaling during raising to reset
Seated Overhead Press
Form:
sit on a chair with the resistance band placed evenly under your backside or under the chair seat
wrap the band around each hand until desired tension is met
raise your arms and fully extend them above your head
lower your arms in a controlled fashion until your elbows reach 90 degrees or slightly lower
repeat for the desired number of repetitions
Breathing – exhale while raising your arms above your head and inhale during lowering
