1. Rotator Cuff (up/down): Take the band in each hand and put a twist in it to stabilize it in the back. Using the left hand to adjust the resistance, begin with the right arm at a 90 degrees angle to the body. Bring the hand down until the arm is parallel to the floor. Return to starting position.
2. Rotator cuff (in/out): take the band in each hand and put a twist in it to help stabilize it in the back. Using the left hand to adjust the resistance, begin with the right arm facing away from the body. Bring the hand toward the stomach. Return to starting position.
3. Triceps Press: Stand with the feet shoulder width apart. Grasp two bands of equal resistance (either use band only or attach 1 handle to each band). Step on one end of the band and grap the other end. Slightly bend your knees and bring your arms up. Keeping the shoulder stable and making sure your elbows are the only joints that are moving, bend you elbows towards your neck in a controlled manner. Return to starting position.
4. Seated Row: Sit on the floor with the legs apart. Wrap the band once around each foot, leaving about two feet of band closest to you in the center and pull it in toward your stomach while breathing in. Slowly return to the start position while breathing out. Keep your back straight and abs tight. Return to starting position.
5. Chest (flies): Grasping the band in each hand, put a twist in the band behind the back to stabilize the set up. Lie down keeping the knees bent. Alternately spread the arms out wide and bring them in together. Return to starting position.
6. Chest (Bench Press): Grasping the band in each hand, put a twist in the band behind the back to stabilize the set up. Press both arms simultaneously. Return to starting position.
7. Bicep Curls: Stand with your feet at shoulder width and knees slightly bent, step on the band placing it on the arch of your feet. Grab the band with your hands and leave and position your elbows close to your torso. Now, curl your arms and lift them towards your shoulders while keeping your elbows stationary. Return to starting position.
