• SHOULDER ROTATION

    SHOULDER ROTATION

    PreparationAttach a resistance band to a door anchor. Place the door anchor on a door and adjust the height. Attach a handle to the other end of the resistance band. Stand side-on to the door, grab a handle with far arm. Keep elbow against side with elbow bent approximately 90°. ExecutionPull the handle away from body by externally rotating shoulder until the resistance band...
  • FACE PULL

    FACE PULL

    PreparationAttach a pair of resistance bands to a door anchor. Place the door anchor at your eye level on a door. Attach handles to the other ends of the resistance bands. Face towards the door and grasp the handles with arm slightly bent. ExecutionPull the handles directly towards your face to the sides of your head, separating your hands as you do so. Keep...
  • UPRIGHT ROW - HANDLES

    UPRIGHT ROW - HANDLES

        PreparationConnect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Grab handles with overhand grip. Stand with held in front of thighs. ExecutionPull the handles to front of shoulders with elbows leading out to sides. Allow wrists to flex as handles...
  • SEATED ROW - HANDLES

    SEATED ROW - HANDLES

    PreparationAttach a pair of resistance bands to a door anchor. Place the door anchor on a door and adjust the height. Attach a handle to the other ends of the resistance bands. Sit forward on floor facing the door. Straighten lower back and slide hips back so knees remain just slightly bent. ExecutionPull the handles to waist. Assist by pulling shoulders back and arching...
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