Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out in a T, palms facing forward. Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there’s tension in the band.
Your resistance tube band should be just below your armpits. Squat down and stand up, driving one leg backward and the other forward. Move quickly, keeping your arms straight and shoulders relaxed. You should feel this in your hamstrings, glutes, and quads. Finish each repetition by standing tall, lifting your chest, and squeezing your glutes.
Pull your knees up to your chest, sending you backward until the band is taut and handles are pointing toward the ceiling.This will work your shoulders, chest, upper back, and arms.
The resistance band is a piece of tubing with a handle on each end, so you can attach it to something and make it harder to move each end. That makes the entire band more difficult to move. It’s a lot like how the more you lengthen a spring, the more resistance the spring has to be compressed.
Lower your body by bending your knees and hips until your torso is almost parallel to the floor–you’ll feel the tension in the band. Push yourself up and repeat.
WHERE SHOULD YOU PUT YOUR RESISTANCE BANDS?
Squat down, keeping your torso as upright as possible. The resistance tube band will pull you back and your heels will come up off the floor, but don’t worry, they won’t go very high. As you come back up, squeeze your glutes. If you’re using a heavier resistance tube band, stay in the squat position and hold for a count of four seconds. Repeat steps 3 and 4 several times.
What if I have an injury/condition that prevents me from completing the exercises?
If you’re unsure about whether or not you can perform an exercise, contact your doctor, physical therapist, or other licensed healthcare providers. If you have questions about the exercises themselves, feel free to leave a comment.
TRAINING ROUTINE
I recommend performing each exercise in the routine twice.
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