Exercise
Band Book - $12.95
DECLINE FLY
Band: Clip-tube w/handle,
Fit-tube
Anchor Height:
overhead (above top hinge)
Start Position:
hip-width stance perpendicular to anchor
arm straight with hand at head height
thumb up
Movement: pull
handle down and across body, toward opposite hip
Key point:
keep wrist straight
back
to top
ROW
Band: Fit-tube, Figure 8
Anchor Height:
lower chest
Start Position:
split stance facing anchor
arms straight with hands at lower-chest height
hands less than shoulder-width apart
palms facing each other
Movement: squeeze
shoulder blades together and pull handles back, keeping elbows close
to body
Key point:
keep wrists straight
back
to top
REVERSE FLY
Band: Clip-tube, Fit-tube
Anchor Height:
shoulder
Start Position:
hip-width stance perpendicular to anchor
arm straight with hand at shoulder height and at midline of chest
thumb up (hand farthest from anchor)
Movement: pull
handle away from body, keeping arm straight
Key Point:
keep wrist straight
back
to top
ONE-ARM INTERNAL
ROTATION
Band: Clip-tube,
Fit-tube, Figure 8
Anchor Height: waist
Start Position:
hip-width stance perpendicular to anchor
elbow bent 90° and directly under shoulder
thumb up (hand nearest to anchor)
Movement: pull
handle toward body, keeping upper arm stationary
Key Points:
keep wrist straight
maintain elbow position directly under shoulder
back
to top
PREACHER CURL
Band: Fit-tube
Anchor Height:
mid-calf (below lower hinge)
Start Position:
split stance facing anchor
arms straight
palms up
Movement:
pull handles back, keeping upper arms stationary
Key Points:
keep wrists straight
only forearms move—don’t swing elbows
back
to top
KNEELING
CRUNCH
Band: Fit-tube
Anchor Height: overhead
(top of door)
Start Position:
kneeling facing anchor, at least 2 feet from door (use mat or towel on
hard floor)
hands on front of shoulders
looking straight ahead
Movement:
maintain
head position and curl torso down, keeping hips and legs stationary
back
to top
SQUAT
Band: Fit-tube
Anchor: tube under both
feet
Start Position:
hip-width stance with feet pointing straight ahead
knees and hips bent with knees behind toes
back neutral
hands on hips
chest up and shoulders back
Movement: stand
up
Key Points:
start no lower than thighs parallel to floor
knees stay behind toes throughout exercise
back
to top
LEG EXTENSION
– SITTING
Band: Clip-tube,
Fit-loop
Anchor Height:
slightly above ankle
Start Position:
D-ring on back of ankle
sitting in chair facing away from anchor
knee lifted by placing pillow or rolled up towel under thigh
knee bent so foot is back
Movement:
straighten leg, keeping knee pointed up, ankle in line with knee, and
thigh stationary (make sure tube doesn’t rub against chair)
Key Point:
keep knee facing up—don't let it move to the side
back
to top
