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Standing Chest Press
 Works;
Chest, Triceps, Anterior Deltoid
1. Have the band attached behind you
2. Hold on to both ends of the band
3. Extend the arms out in front
4. Only bending elbows, brings hands just in front
of the shoulders
5. Repeat desired number of repetitions
Seated Rowing
 Works;
Traps, Rhomboids, Biceps, forearms
1. Have the band anchored to a post
2. Hold on to both ends of the band
3. with arms out straight draw hands back level
to the shoulders squeezing shoulder blades
4. Return to arms extended, keep back straight
5. Repeat desired number of repetitions
 Standing
Flies
Works; Chest, Anterior Deltoid
1. Have the band anchored to a post
2. Hold on to both ends of the band
3. Extend the arms out in front
4. With a slight angle in the elbow draw the arms
out wide to just in front of the shoulders
5. Repeat desired number of repetitions
 Seated
Reverse Flies
Works, Upper traps, Rhomboids
1. Have the band anchored to a post
2. Hold on to both ends of the band
3. Extend the arms out in front
4. With a slight angle in the elbow draw the arms
out wide to just in front of the shoulders
5. Repeat desired number of repetitions
 Kneeling
Wood chop
Works; Core Stability, Obliques
1. Attach band to post and hold other end
2. Kneel down and have arms out straight
3. Rotate shoulders away from post
4. Keep arms straight and hips still
5. Repeat desired number of repetitions
 High
to Low Wood chop
Works; Obliques
1. Attach band as high as possible
2. Hold onto the other end of the band
3. With hands high bring them down to waist
4. Keep arms straight and hips still
5. Repeat desired number of repetitions
 Standard
Wood chop
Works; Obliques
1. Attach band between waist and shoulder height
2. Hold onto the other end of the band
3. Rotate shoulders away from the post
4. Keep arms straight and hips still
5. Repeat desired number of repetitions
 Low
to High Wood chop
Works; Obliques
1. Attach band low to the floor
2. Hold onto the other end of the band
3. With hands low raise them above shoulders
4. Keep arms straight and hips still
5. Repeat desired number of repetitions
 Standing
Shoulder Press
Works; Deltoids
1. Stand with both feet in the centre of the band
2. Hold on to both ends of the band
3. Push arms above the head until straight.
4. Return hands to just above shoulder height.
5. Repeat desired number of repetitions
Squats to Lateral Raise
Works; Quads, Hamstrings, Glutes, Deltoids
1. Stand on the centre of the band
2. Hold on to both ends of the band
3. Have hands by hips and as squat is performed
raise hands to shoulder height.
4. Return hands to hips as legs return to straight
5. Repeat desired number of repetitions
Upright Row
 Works;
Upper traps, Biceps
1. Stand on the centre of the band
2. Hold on to both ends of the band
3. Keep the hands in close, pull hands up leading
with the elbows, get hands to chin level
4. Return arms to straight down position
5. Repeat desired number of repetitions
 Overhead
Squats
Works; Deltoids, Quads, Glutes, Hamstrings
1. Stand on the centre of the band
2. Hold on to both ends of the band
3. Raise arms straight above the head
4. Perform a normal squat
5. Repeat desired number of repetitions
Overhead Extensions
 Works;
Triceps
1. Stand on one end on the band
2. Hold other end in one hand.
3. Band should go behind the back
4. Bend elbow so that hand goes behind the head
5. Extend the elbow so hand is straight up
6. Keep elbow high, only the angle changes
7. Repeat desired number of repetitions
 Bicep
Curls
Works; Biceps
1. Stand onto the centre of the band
2. Hold on to both ends of the band
3. Keep the back still
4. Curl arms lifting hands to the shoulders
5. Repeat desired number of repetitions
Kickback
 Works;
Triceps
1. Stand on the band or have attached in front
2. Hold other end in one hand.
3. Keep the elbow level with back
4. Extend the arm out straight
5. bring elbow back to 90 degrees
6. Repeat desired number of repetitions
 Press
Up - band around shoulders
Works; Chest, Triceps
1. Wrap the band around the back
2. hold onto both ends of the band
3. Complete a 'normal' press up
4. Repeat desired number of repetitions
Side Resistance Lunge
 Works,
Legs, Core Stability
1. Attach one end to a post and another around
leg above the knee
2. Step away from the post until resistance is felt
3. Perform a static lunge
4. Keep the front knee in a straight line
5. Add weights if needed and repeat
 Running
Knee
Works; Hip Flexors, Core Stability
1. Attach band to the bottom of a post
2. Wrap Band over the knee
3. Lift the knee to Hip height and above
4. lower foot to floor, tap and raise again
5. Repeat desired number of repetitions
 Lateral
Crab Steps
Works, Glutes, Quads, Hamstrings
1. Tie the ends of the band together
2. Place band around the ankles
3. Resistance should be felt with feet at shoulder width
4. raise arms and half squat down
5. Step sideways with amount of room available
Glute
Kickback
Works; Glutes, Core Stability
1. Kneel down and wrap centre on band around one foot
2. Slowly extend that leg until straight
3. Tuck knee into the chest whilst keeping foot off the
floor
4. Repeat desired number of repetitions
Glute Bridge
 Works;
Glutes
1. Tie the ends of the band together
2. Pull band above the knees
3. Feet flat on floor and knees apart with resistance
on the band
4. Push hips off the floor as high as possible
5. Return close to the floor without touching
5. Repeat desired number of repetitions
BOSU Step-overs with side resistance
 Works;
Legs, Core Stability
1. Tie one end of the band around a post.
2. Tie other end around waist/hips
3. Have furthest foot from post on the BOSU
4. Jump across BOSU switching feet
5. Be careful on return position as resistance is
pulling back towards the post
6. repeat desired reps and switch sides
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