1. CHEST PRESS (chest, shoulders, triceps)
Stand with a slight bend in your knees with your feet shoulder width apart. Grasp each end of the
appropriate tension Resist-A-Band with an overhand grip, keeping hands approximately shoulder
width apart. Place the Resist-A-Band around your back so that each end goes under each armpit. To
begin the repetition, start with hands close to shoulders (as if pushing a grocery cart). Next, extend
your arms out slowly away from body until they’re straight. To finish repetition slowly return to starting
position. Repeat 8-15 times for 1-3 sets.
2. BACK PULL (upper/middle back, shoulders)
Stand with a slight bend in your knees and your feet shoulder width apart. Grasp each end of the
appropriate tension Resist-A-Band with an overhand grip, keeping hands approximately shoulder
width apart. To begin the repetition, raise the Resist-A-Band up directly in front of the chest so that
your arms are straight (imagine a sleepwalker). Next, slowly pull the arms apart and back while arms
remain straight, touching the fully stretched Resist-A-Band against your chest. To finish the repetition,
slowly return to starting position. Repeat 8-15 times for 1-3 sets.
Note: if there are any back or neck concerns, proceed with caution
or avoid this exercise.
3. LAT PULLDOWN (upper/middle back, shoulders, biceps)
Stand with a slight bend in your knees and your feet shoulder width apart. Grasp each end of the
appropriate tension Resist-A-Band with an overhand grip, keeping hands approximately slightly wider
than shoulder width apart. Raise arms above head. To begin the repetition, slowly pull arms out and
down to the outside of shoulders, keeping elbows slightly bent and touching the fully stretched
Resist-A-Band against your chest. To finish the repetition, slowly return to the starting position. Repeat 8-15
times for 1-3 sets.
Note:
if there are any back or neck concerns, proceed with caution or avoid this exercise.
 
4. ONE-ARM TRICEP PUSHDOWN (triceps)
Stand with a slight bend in your knees and your feet shoulder width apart. Grasp each end of the
appropriate tension Resist-A-Band with an overhand grip, keeping hands approximately slightly less
than shoulder width apart. Next, place left hand on right shoulder, keeping right hand out in front of
you as if shaking someone’s hand. To begin the repetition, slowly push down right hand until right
arm is straight and right hand is slightly behind right hip and close to body. To finish the repetition,
slowly return to the starting position. Repeat 8-15 times with each arm for 1-3 sets.
5. ONE-ARM BICEP CURL (biceps)
Stand with a slight bend in your knees and your feet shoulder width apart. Place one end of the
appropriate tension Resist-A-Band underneath your left foot so that the long end comes up along the
outside of the foot and grasp it in your left hand with an overhand grip while keeping some tension
on the Resist-A-Band. To begin the repetition, start with left arm extended down by your side with
your palm facing forward. Next, slowly curl your left hand up almost all the way to your left shoulder,
keeping your left elbow close to your side. To finish the repetition, slowly return to the starting position.
Repeat 8-15 times with each arm for 1-3 sets.
6. FRONT SHOULDER RAISE (shoulders)
Stand with a slight bend in your knees and your feet shoulder width apart. Place one end of the
appropriate tension Resist-A-Band underneath your right foot so that the long end comes up along
the outside of the foot and grasp it in your right hand with an overhand grip. Next, rest right hand
against the outside of right thigh and slightly bend your right elbow (in a position similar to placing
your hand in your pocket). To begin the repetition, slowly raise right hand up to shoulder height
while keeping elbow slightly bent. To finish the repetition, slowly lower the right arm down to starting
position.
Repeat 8-15 times with each arm for 1-3 sets.
Note: if there are any back or neck concerns, proceed with caution or avoid this exercise
7. SQUAT (quadriceps, gluteals, hamstrings)
Stand with a slight bend in your knees and your feet shoulder width apart. Stand on the middle portion
of the appropriate tension Resist-A-Band and grasp the ends with each hand using an overhand
grip. Keep some tension on the Resist-A-Band and position hands on hips. To begin the repetition,
slowly lower to a squatting position until your thighs are about parallel to the ground. To finish the
repetition, slowly raise yourself back to the starting position (keeping a slight bend in your knees).
Note: do not let your knees go past your toes when performing squat. Keep your back straight and
shoulders back at all times. If there are any back concerns or knee concerns, only lower yourself to a
point without causing pain or avoid this exercise. Repeat 8-15 times for 1-3 sets.
 
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