Do 10-15 reps of each exercise for 3 sets. Exercises should feel challenging & uncomfortable. If they don’t, use harder bands! EXERCISE 1: Reverse Lunge with Biceps Curl EXERCISE 2: Squats with Shoulder Raise Attach single handle. Lay Attach single handle. Step on band loop on ground. Step band with both feet placed on it with right foot, hold in slightly wider than hips. right hand. Lunge left leg Grasp handle in both hands back and do biceps curl. with straight arms, overhand Keep all weight on leg grip. Drive hips back and very holding band! Hold on for slowly squat down while balance. Repeat other side. raising the handle to parallel to floor with straight arms. EXERCISE 3: Standing Core Twists EXERCISE 4: Single Row with Squat Hold Use anchor mount & single Use anchor mount & single handle. Extend arm towards pulley. handle. Stand faced away Back up so there’s tension from mount. Hold handle in on the band with your arm both hands, straight arms. straight fwd. Squat down, Position near-foot back with and stay like that. Pull heel raised, & far-foot handle to side of torso forward. Rotate torso away while pulling shoulder until band touches arm, back & pushing chest fwd. arms stay straight. Repeat Slowly straighten arm other side. returning to start. EXERCISE 5: Alternating Fwd Lunge with Chest Fly EXERCISE 6: Pallof Press Core Strengthener Use anchor mount & both handles. Stand faced away from mount, arms Use anchor mount & single handle. Stand sideways to anchor. straight out to sides. Move forward until there’s tension on the bands. Engage core and slightly Start movement by lunging bend knees. Grasp handle right foot fwd and bringing with both hands and hold it handles together in front of in center of chest. Step away you with straight arms (but from anchor until band has don’t lock elbows). Return much tension. Holding that to start. Now alternate by position, press the handle lunging left. straight forward. Do both sides. EXERCISE 7: Lying Rear Delt Fly Curl EXERCISE 8: Side Lying Adductor Crunch Use anchor mount & both handles. Lie on your back with feet towards Use anchor mount & single handle. Lie on your side with your head the anchor and head & shoulders lifted. Scoot back enough so that towards the anchor, arm straight up to sky holding handle, and scoot there’s tension on down enough so the band has tension. Lower hand is under head. the bands. Knees Keeping arm straight, are bent and core drive handle towards is tight. From here, top knee. Lift knee open handles so towards handle. Lift arms come out to shoulder enough so sides and head that you roll up so comes down. head’s propped on elbow. Do both sides. .