Keep your feet shoulder-width apart and grip the resistance band in front of you with both hands, arms outstretched. Squeeze your shoulder blades while you pull the band apart horizontally with straight arms. Pause with the band at chest level. Return to the start slowly. Repeat 10 times in three sets.
Both feet should be hip-width apart on the resistance band center. Keep your back straight and bend your knees slightly to hinge at your hips. Grab the band with both hands, arms down. Squeeze your shoulder blades as you pull the band toward your hips. Release strain slowly to restart. Repeat 10 times in three sets.
Position your feet hip-width apart on the resistance band. With arms outstretched and palms towards your body, hold the band in front of you. Elbows bent, hands close to body, lift the band to your chin. Keep your core engaged and back straight. Lower the band to the start. Repeat 10 times in three sets.
Place your feet hip-width apart on the resistance band middle. Both hands with palms down hold the band in front of your thighs. Keep your arms straight as you bring the band to shoulder level. Bend your elbows slightly throughout the action. Drop the band to your thighs. Repeat 10 times in three sets.
Attach the resistance band to a strong bar or door frame above you. Kneel or stand in front of the anchor point with the band in both hands, palms facing front, arms outstretched. Squeeze your shoulder blades as you pull the band to your chest. Avoid shrugging throughout motion.
Stay on the resistance band center with both feet. Hold the band in front of your thighs, palms facing you. Raise the band to the sides with your arms parallel to the ground. Keep your core engaged and elbows slightly bent. Drop the band to your thighs. Repeat 10 times in three sets.
Attach the resistance band to a door frame or strong pole at chest height. Face away from the anchor point and grip one band end in each hand. With slightly bent elbows, extend your arms in front of you at chest height. Stretch the band by pulling your arms apart, activating your chest.
One foot on the resistance band middle and one hand on the opposite end. Keep elbow bent, arm above. Fully extend your arm and press the band above without moving your upper arm. Avoid shoulder shrugs. Return to the start slowly. Repeat 10 times in three sets.
Attach the resistance band to a door frame or strong pole at chest height. Hold the band with both hands, palms inward, facing the anchor point. Pull the ring nearer your face to retract your shoulders. Imagine squeezing fruit in your armpits while moving. Release strain slowly to restart. Repeat 10 times in three sets.