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Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough away from the door to feel the band start to tighten when in the starting position Push forward and together as far as you can without losing the muscle contraction. Alternate foot position on the second set Warning: The elbows will try and lower so that the shoulders can help the chest. The body will start moving back and forth in a rocking position in an attempt to make the exercise easier. *Door anchor should be near the top of the door, so that the bands are not rubbing against your shoulders. *Isometric at the start *Exhale as you start to push forward When necessary, most of these exercises can also be done in a chair.

Standing Row Arms extended without locking the elbow, with the elbows as tight to your sides as possible Feet staggered and body leaning slightly backward for leverage Chest lifted as high as possible Stand far enough away from the door to feel a slight tension in the band Pull as far back as you can keeping the elbows tight to your sides and your chest lifted up *Isometric at the finish *Exhale as you start to pull back Warning: Elbows will try and move away from the sides so that the shoulders can help the back. The body will also try to rock back and forth, and the chest will try to drop.

Lat Pull Down Arms extended toward the door as far as possible without locking the elbows Pull back as far as possible pulling elbows toward your sides Warning: Elbows will try to drop. They should stay level with the shoulders. Note: This exercise can be done without being on your knees. Just bend forward and create the same angle. *Isometric at the finish *Exhale as you start to pull back

Chest Butterfly Shoulders, elbows, and wrists all at the same level, with thumbs facing up, elbows extended and palms facing inward Feet should be staggered and body leaning slightly forward for leverage Step far enough away from the door to feel tension on the band Push forward and together as far as you can without losing the contraction. Movement looks as if you are hugging a great big tree Warning: The chest butterfly is much harder than the chest flies, so you may have to move closer to the door. Elbows will try to drop, wrist will turn over, & extension will close. *Isometric at the start *Exhale as you begin hugging motion

Lat Pull Over Elbows locked and hands over head. Standing far enough away from the door to feel a slight tension in the band. Feet staggered Push forward in a downward motion, as far as you can without losing the contraction You may have to separate hands if the bands hit your head, depends on how tall you are Warning: The elbows will attempt to unlock so that the triceps will help the lats. *Exhale as you start pushing forward *Isometric at the start

Rear Deltoid Keep elbows at the same level as shoulders Step far enough away from the door to feel the bands tighten. Pull arms back as far as possible Keep chest lifted high Warning: Elbows will attempt to unlock or lower. *Exhale as you start pulling backwards *Isometric at the finish

Reverse Grip Tricep Extension Keep elbows under the shoulders as tight to your body as possible. Try to keep elbows at 90 o Extend forearms back as far as possible without locking elbow *You can turn wrist over to make exercise easier *Isometric at the finish Warning: Elbows will try to move forward, and away from sides. *Exhale as you start the downward motion

Shrugs Use heaviest band possible Feet should be at least shoulder width apart Arms hanging down, with elbows locked & chest elevated May need more than one band, or do one side at a time Lift as high as you can without bending the elbows as if shrugging your shoulders Warning: The elbows will try to unlock & the chest will try to drop *Remember to move very slowly on the exercise. This is only a 2-3 movement. *Isometric at the finish *Exhale as you lift your shoulders

One Arm Shrug Superset with Side Bends Use this option if you cannot get enough tension out of the regular shrug.

Upright Rows Hands together at belly button level Both feet should be together and on the band Hands touching the chin with elbows level with eyes Keep your hands as close to your body as possible Warning: The elbows will drop so that the forearms can help. *Isometric at the finish *Exhale as you start to lift the bands.

Shoulder Flies Position shoulders, elbows and wrist at 90 angle to start movement Exact center of band positioned under arch of rear foot Push upward and together as far as you can without losing the contraction or locking the elbow. Note: Your body will try to push the bands up and forward instead of straight up. Use the lightest band for this exercise. *Isometric at the start *Exhale as you start to push upwards.

Bicep Curls Elbows under shoulders Palms up Both feet on band, slightly apart Slight tension on the band Wrist turned out in a straight bar curl position Pull band up until hands are at the top of your biceps Warning: Elbows will try to come forward & the hands will try to come up too far. *Isometric at 90 o *Exhale as you start curling up

Bicep Hammer Curl Elbows under shoulders Hand in position like you re holding a hammer Both feet on band, slightly apart Slight tension on the band Pull band up until hands are at the top of your biceps *Easy curl position (not pictured) with waist at 45 o *Isometric at 90 o *Exhale as you re curling up

Overhead Tricep Extension Wrist, elbows, & shoulders form 90 o angle Push up as far as possible without locking the elbow or allowing the elbows to move forward Warning: Elbows will try to move forward and spread apart. *Isometric at the start *Exhale as you begin to push upwards

Lateral Raises Arm is straight out to the side with elbow and wrist locked Wrist should be level with the belly button Wrist should be level with shoulder Warning: Elbows may unlock and arm may move forward. Note: Use the lightest band. Because of the difficulty of the exercise, you may need to stand off center on the band and increase as able. You may want to mark the position on the band with a marker. *Exhale as you begin to lift upward Note: Because the shoulder joint moves in so many directions, it s a good idea to do a variety of movements! Circles forward and backward are a great idea.

One Arm Reverse Grip Tricep Extension Keep elbows under the shoulders as tight to your body as possible. Try to keep elbows at 90 o Extend elbow by pushing downward as far as possible without locking elbow Note: Hold onto longer section of band with hand not being exercised to adjust length & tension of the side being used. *Isometric at the finish *Exhale as you start to push downward

Rotator Cuff #1 Door anchor level with wrist Elbow under shoulder, tight against side Stand on band to adjust tension when exercising right arm, stand on opposite end with right foot Repeat with opposite foot and arm Keeping elbow under shoulder and tight against side, move hand and forearm toward your bellybutton Warning: Elbow will try to move away from side and move forward. *Isometric at the start *Exhale as your hand starts to move forward

Rotator Cuff #2 Movement is opposite of Rotator Cuff #1 Turn your body completely around Elbow under shoulder, tight to the side Keeping elbow under shoulder and tight against side, move hand away from your body Warning: Elbow will move away from the side & backwards *Isometric at the finish *Exhale as your hand moves away from your body

Rotator Cuff #3 Door anchor near top of door Elbow and shoulder at the same level with fist facing the ceiling Hold unused portion of band with non-exercised hand Move forward and down so that fist is facing forward without dropping elbow Warning: Elbow will try to drop & move forward *Isometric at the start *Exhale as your hand starts to move forward

Rotator Cuff #4 Movement is opposite of Rotator Cuff #3 Standing on band, elbow and shoulder at same level with fist facing forward Pull up and backwards, keeping elbow and shoulder at same level so that fist is facing the ceiling Warning: This is the most difficult of the 4 rotator cuff exercises. Elbow will attempt to move up and backwards. *Isometric at the start *Exhale as your hand moves upwards

Chair Squat Keep a stable chair handy to prevent falls Sitting on edge of chair with feet and knees lined up with hip joints and toes pointed forward Slowly rise to a standing position without using the hands for assistance and without locking the knees Attempt to push through the heels only Warning: Your chest will try to drop. You ll try to sit down and rest between reps, or stand up further than the correct finish to gain leverage. *Isometric is about 1 from the seat, at the start *Exhale as you start to stand up

Wall Squat Isometric START & There is no movement Lean against a wall, with knee joint directly over ankle joint, and level with hip joint Back flat and head back Warning: People tend to hold their breath when they hold an isometric, so BREATHE! You make this exercise more difficult by increasing the duration of the isometric. Make sure to squat down to 90 degrees.

Hip Flexor Door anchor at bottom of door Ankle strap securely in place Using chair for balance, start lifting knee to feel a slight contraction Lift the knee so that the knee joint is level with the hip joint Make sure the leg not being exercised (stabilizer leg) is fully extended but the knee is not locked. Warning: You ll use speed and momentum on the movement. *Isometric at the finish *Exhale as your knee starts to move forward

Leg Extension Door anchor is at bottom of door and the band is going directly underneath chair Hips, knees and ankles forming a 90 angle Chair far enough away from the door anchor to feel tension in the band Extend foot as far as you can and attempt to lock the knee Warning: Do not hyperextend the knee. Make sure ankle straps are on correctly & velcro is securely in place. It s a good idea to wear tube socks. *Exhale as your foot comes forward

Glute Kickback Use a stable chair for balance Turn chair around as shown Keep working foot slightly off the ground Knee locked on the leg being exercised Push heel as far back as possible without changing the position of the rest of the body Warning: Knee will try and unlock *Isometric at the finish *Exhale as the heel moves backwards *Stabilizer leg fully extended but knee not locked.

Leg Curl Using a chair for balance Keep knees together with foot slightly back & off the floor Curl working leg backwards As close to 90 as possible Note: Knees must stay squeezed side by side. Warning: The knee of the leg being exercised will try to move forward. *Stabilizer leg fully extended but knee not locked. *Exhale as you curl backwards.

Outer Thigh Abduction Use a stable chair for balance Stand far enough from the door to feel tension in the band. Stand straight and move leg being exercised in front of other leg Extend leg out to the side as far as possible without changing the upright position *Isometric at the finish *Exhale as you begin extending leg

Inner Thigh Adduction Leaning on stable chair for balance Keep non-working leg fully extended, but not locked Pull working leg across and in front of stabilizing or non-working leg Remain upright Warning: Your stabilizer leg will try and lock the knee.

Abdominal Crunch #1 Stand far enough away from the door so that you feel the contraction in the abs while you are standing straight up Hold bands as shown Crunch forward as far as possible, keeping back straight *Isometric at the finish *Exhale as you crunch forward

Abdominal Crunch #2 Kneel down approximately four feet away from the door Hold bands as shown Crunch forward as far as possible *Isometric at the finish *Exhale as you start crunching forward

Side Twists Standing straight up with feet spread wide for leverage Arms as tight to your sides as possible Attempt to keep the neck in a neutral position Twist sideways at the waist without changing foot position, keeping arms as tight to your sides as possible Warning: In order to isolate the lovehandles you must twist sideways *Isometric at the finish *Exhale as you start to twist

Four Point TVA (Often called the Plank) START & There is no movement Back flat and neck in neutral position Elbows directly underneath shoulders *Inhale as deeply as possible while relaxing the abdominal muscles. As you exhale, activate the TVA (Trans Verse Abdominals) by picturing your bellybutton kissing your spine. You make this exercise more difficult by increasing the duration of the isometric.

Superman START & Warning: Don t hold your breath. Just breathe normally There is no movement Arms straight out in front Legs lifted off the ground Arching your back, and pinching your glutes together Called Superman because you look like Superman flying through air Parachuter START & A modification to the Superman when your shoulder gives out Note: You make this exercise more difficult by increasing the duration of the exercise.

Upper Body Stretches These static stretches are just a few examples of the many potential stretches you can do. They should be done AFTER your workout, NOT before. Each stretch should be held 3x for 30-40 seconds with a 10-15 second non-stretch in between for circulation purposes. Warning: It s easier to hurt yourself stretching than it is working out.

Lower Body Stretches