Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your arms back with your elbows tucked at your sides, then return to the starting position and repeat. Make sure to keep your core engaged and focus on squeezing your shoulder blades together as you pull on the band. Standing Shoulder Internal Rotation with Anchored Resistance Begin in a standing upright position with one arm bent at a 90 degree angle with your fist facing forward. Rotate your forearm across your body so your fist is facing the opposite direction, then return to the start and repeat. Make sure to keep your elbow tucked in at your side and maintain good posture during the exercise. Shoulder External Rotation Reactive Isometrics Begin standing upright with your elbow bent at a 90-degree angle and a towel roll tucked under your upper arm, holding a resistance band that is anchored out to your side across your body. Slowly step to the side, away from the band, without letting your arm change position. Step back to the starting position and repeat. Make sure to keep your hips and shoulders facing forward and do not shrug your shoulders during the exercise. Shoulder Extension with Resistance - Neutral Begin standing upright with your arms straight forward and palms facing inward, holding the ends of a resistance band that is anchored overhead in front of you. Pull your arms down to your sides, squeezing your shoulder blades together. Then bring them back up to the starting position and repeat. Make sure to keep your elbows and back straight, and do not shrug your shoulders during the exercise. Standing Shoulder Flexion with Resistance Begin in a standing upright position holding one end of a resistance band anchored under your foot with your thumb pointing forward. Lift your arm straight forward to shoulder height, then slowly lower it back down and repeat. Make sure to keep your back straight and do not shrug your shoulder during the exercise. Page 1 of 7
Standing Lat Pull Down with Resistance - Elbows Bent Begin in a standing upright position holding both ends of a resistance band that is anchored high above you, with your arms straight. Pull your arms down against the resistance, bending your elbows and bringing your hands to your shoulders. Slowly return to the starting position and repeat. Make sure to keep your back straight and do not shrug your shoulders during the exercise. Chest Press with Resistance Begin in a standing upright position, holding both ends of a resistance band that is anchored behind you at shoulder height. Slowly push your arms forward, with your palms facing down, then return to the starting position and repeat. Make sure to keep your back straight and abdominals tight during the exercise. Standing Bicep Curls with Resistance Begin in a standing upright position holding the ends of a resistance band that is anchored below one foot. Pull up against the resistance band, bending your elbows. Hold briefly, then return to the starting position and repeat. Make sure to maintain an upright posture and do not shrug your shoulders during the exercise. Standing Elbow Extension with Self-Anchored Resistance Begin in standing upright position with one arm bent, holding a resistance band and your opposite hand holding the band below. Straighten your bottom arm, pulling against the resistance band. Slowly return to the starting position and repeat. Make sure to keep your back straight and do not shrug your shoulders. Standing Elbow Extension with Anchored Resistance Begin in a standing upright position, holding the ends of a resistance band that is anchored overhead in front of you. Gently squeeze your shoulder blades together. Maintaining this position, slowly straighten your elbows, pressing your hands towards the floor, then reverse the movement, and repeat. Make sure to keep your elbows close to your sides and do not shrug your shoulders during the exercise. Page 2 of 7
STEP 3 Wrist Flexion with Resistance Begin sitting in a chair with your elbows resting on your knees, and a resistance band looped around your hand and anchored under your foot. Bend your wrist up against the resistance, then lower it back down and repeat. Make sure to only bend at your wrist during the exercise. STEP 3 Wrist Extension with Resistance Begin sitting upright in a chair with your arm resting on a table and your hand off the edge, holding one end of a resistance band that is anchored under your feet. Slowly bend your wrist backward against the resistance, then lower it back down and repeat. Make sure to only bend your wrist during the exercise. Side Stepping with Resistance at Thighs Begin standing upright with a resistance band looped around your thighs, just above your knees. Bend your knees slightly so you are in a mini squat position. Slowly step sideways, maintaining tension in the band. Make sure to keep your feet pointing straight forward and do not let your knees collapse inward during the exercise. Squatting Shoulder Row with Anchored Resistance Begin in a standing upright position, holding resistace tubing in each hand, with your feet slightly wider than shoulder width apart and facing the anchor point. Move into a mini squat position and draw your arms back until they are parallel with your trunk. Hold, then slowly return to the start position. Make sure to maintain a gentle chin tuck throughout the exercise and do not let your trunk rotate. Page 3 of 7
Lawn Mower with Resistance Begin in a standing upright position with a resistance band under one foot and held in your opposite side hand. Step backward your other foot.. Rotate your trunk forward and down, reaching across your body with one arm toward your forward foot. Then rotate back up and bend your elbow, as if cranking a lawnmower. Make sure to rotate your body slowly through this movement and allow your knees to bend slightly. Let your elbow lead the movement as you rotate upward. Seated Trunk Rotation with Anchored Resistance Begin sitting upright with your hands clasped together, arms straight, holding the end of a resistance band that is anchored out to your side. Rotate your trunk in the opposite direction, pulling against the resistance band, then slowly return to the starting position and repeat. Make sure to keep your back straight as you rotate. Your arms and trunk should be rotating as one unit. Standing Abdominal Curl with Anchored Resistance Begin in a standing upright position with a resistance band anchored behind you and grasped with your hands behind your neck. Tighten your stomach to curl your trunk forward, then return to the starting position and repeat. Make sure to keep your hands anchored strongly as you bend forward. Clamshell with Resistance Begin by lying on your side with your knees bent 90 degrees, hips and shoulders stacked, and a resistance loop secured around your legs. Raise your top knee away from the bottom one, then slowly return to the starting position. Make sure not to roll your hips forward or backward during the exercise. STEP 1 STEP 2 Supine Bridge with Resistance Band Begin lying on your back with your arms laying at your sides, your legs bent at the knees and your feet flat on the ground, with a resistance band secured around your legs. Maintaining tension in the resistance band, tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight. Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor. Page 4 of 7
Bridge with Hip Abduction and Resistance - Ground Touches Begin lying on your back with your feet resting on the ground, arms by your sides, and a resistance band looped around your legs above your knees. Tighten your abdominals and lift your hips off the ground so your body is in a straight line. Hold this position and move your knees apart, pulling against the band. Bring your knees back together, lower your hips, then repeat. Keep your movements slow and controlled. Make sure not to let your hips rotate to either side or drop down during the exercise. Side Plank with Clam and Resistance Begin lying on your side with your legs bent at a 90 degree angle, a resistance loop around your knees, and resting on your forearm. Tighten your abdominals and lift your hips off the floor into a kneeling side plank position. Lift your top knee, pulling against the resistance band. Hold briefly, then relax and repeat. Make sure your head, hips, and knees are in one straight line and your shoulder is directly over your elbow. Do not let your hips roll backward or forward during the exercise. STEP 3 STEP 4 STEP 5 Forward Monster Walks Begin in a standing upright position with a resistance band looped around your ankles. Slightly bend your knees into a mini squat position. Step diagonally forward with one foot, then slowly bring your feet together. Repeat in the opposite direction. Make sure to keep your chest upright and do not bend your knees forward past your toes. Squat with Resistance at Thighs Stand with your feet slightly wider than shoulder-width apart and a resistance band or loop secured around your lower thigh just above the knee. Bend at your knees and hips, lowering your body toward the ground to perform a squat, then return to your starting position. Make sure to keep your back straight by bending at the hips. Do not allow your knees to collapse inward during the exercise. Hydrant with Resistance Begin on all fours with a resistance band looped around your thighs. Raise one leg diagonally backward and out to your side. Slowly return to the starting position and repeat. Make sure to keep your core engaged and do not arch your back during the exercise. Page 5 of 7
Prone Knee Flexion with Resistance Begin lying on your stomach with a band looped around your ankle that is anchored below you. Slowly bend your knee, bringing your foot towards your bottom. Return to the starting position and repeat. Make sure to bring your heel directly to your gluteus muscle and to not let your foot turn or move to either side. Standing Hip Abduction with Anchored Resistance Begin in a standing upright position balancing on one leg, with a resistance band anchored in a door jam to your side and secured around your ankle that is furthest from the anchor point. Slowly draw your leg out to the side, away from your body, creating further tension in the band, then carefully bring your leg back to the starting position. Keep the knee of your moving leg straight and do not allow your trunk to wobble. Make sure to keep your shoulders and hips level and facing straight forward during the exercise. Standing Hip Extension with Anchored Resistance Begin in a standing upright position balancing on one leg, with a resistance band secured around your other ankle, facing the anchor point. Slowly draw your leg backward, creating further tension in the band, then carefully bring your leg back to the starting position. Keep the knee of your moving leg straight and do not allow your trunk to wobble. Make sure to keep your shoulders and hips level and facing straight forward during the exercise. Standing Hip Flexion with Anchored Resistance and Chair Support Begin in a standing upright position with a resistance band anchored behind you and looped around your ankle. Hold a stable object for balance. Lift your leg forward, keeping your knee straight, then bring it back to the starting position and repeat. Make sure to keep your abdominals tight and your back straight during the exercise. Page 6 of 7
Standing Hip Adduction with Anchored Resistance Begin in a standing upright position balancing on one leg, with a resistance band anchored in a door jam to your side and secured around your ankle that is closest to the anchor point. Slowly draw your leg inward, creating further tension in the band, then carefully bring your leg back to the starting position. Keep the knee of your moving leg straight and do not allow your trunk to wobble. Make sure to keep your shoulders and hips level and facing straight forward during the exercise. Deadlift with Resistance Begin in a standing upright position with holding both ends of a resistance band that is anchored under your feet. Bend at your hips and knees, lowering your arms toward the ground, then stand back up, engaging your back and thigh muscles and pulling up on the resistance band with your arms straight. Make sure to keep your abdominals tight and back straight during the exercise. Page 7 of 7
EXERCISE BANDS QUIZ Name: 1. Resistance bands or tubes are named because they provide a resistance when you pull on them, which can tone and strengthen your muscles. TRUE / FALSE 2. Resistance bands can be used for a variety of exercises and can strengthen all the areas of your body, such as (circle all that apply): a. Triceps b. Deltoids c. Pectorals d. Abdominals e. Quadriceps f. Hamstrings 3. Strength training is an essential component of your exercise routine and you can use resistance bands to get a full-body workout from the comfort of your home. TRUE / FALSE 4. Some key instructions to follow when using resistance bands safely is: a. Keep your back straight b. Do not shrug your shoulders c. May need to keep elbows tucked in to maintain posture d. All of the above 5. Before you work out with resistance bands, warm up your muscles by walking and stretching for 5 to 10 minutes to avoid injury, and then repeat this at the end to cool down. TRUE / FALSE