1. Squat: Take two bands of equal resistance and one adhesive belt. Place one foot over each band. Place each band over the shoulders. Now, bring the buttocks down so that your hips are parallel to the floor and push against the floor using your heels to get back to starting position.
2. Leg Extension: Sit on the floor and wrap the band around your foot. Grasping the end of the band, roll onto your stomach. Start with the leg bent at the knee and press the foot down to the floor. Return to the starting position.
3. Seated Leg Extension: Getting into position: connect two bands together by looping one through the other to create a slip knot. Position the bands over a chair so that one end is over your left shoulder. Sit in the chair and twist the other end of the band. Put your right foot through the band so that the loop wraps around your ankle as shown. Using your left hand to control resistance, extend your leg, keeping the foot dorsiflexed, (point the toes towards you). Return to starting position.
4. Lunge: Position one band over the shoulder and around the foot on each side. Holding the bands in the front, stand with your feet shoulder width apart. With your right foot, step forward into a lunge, bending the knees so that the right knee is over the right ankle and the left knee is behind you. Push off the right foot and straighten the legs to return to starting position.
5. Seated Abduction/Adduction: Sitting on a chair, step your feet through the band. Slide the band up and position it just above the knees. Grasp the band to the outside of one knee, (part of the band will be hanging down). Alternately spread your legs out and bring them in together, holding the band tightly with your hand to control the resistance.
