1.Band Assisted Pull-Up
Choke the band around the center of the pull-up bar. You can use different bands to provide varying levels of assistance. Pull the end of the band down, and place one foot for both feet on the band until your weights on it. Grap the bar and palms facing forward. This will be your starting position. Pull yourself upwards by contracting the lats as you flex the elbows. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements. After a brief pause, return to the starting position.
Place foot in the loop of pull up band, grasp bar outside shoulder-width with palms facing forward while keeping legs straight. Bend arms and pull body up and over toward one hand, hold. Straighten arms, return to the starting position and pull body up towards the opposite side hand, hold. Repeat in a continuous up/down, side-to-side pattern. Slowly return and repeat.
Place the looped end of the pull-up band around a pull-up bar. Alternatively, you can use a door anchor to hold the end of the band. Sit on the floor below the bar or door, holding an end of the band in each hand securely. Stretch your upper body up as you extend your arms overhand. Keep your back arched. From a fully extended positions draw your shoulder blades together and bring your elbows down and back. Pull the bands down toward your chest. Hold for a second and then slowly return to the starting position.
Stand with feet slightly wider than shoulder-width apart, reach through the loop of the band with arms straight and extended up and out in front of your body. Keep opposite arm straight directly below the shoulder. Bend knees, push hips back and lower chest toward the floor while keeping the arm straight with upper arm close to the ear and opposite arm stationary. Hold, and then return to the starting position and repeat. Keep for 2 seconds before slowly returning to the starting position and repeat.
Stand with feet shoulder-width apart. Pull the resistance band around your upper back and grab the ends with both hands. Hold your arms in a slightly curved position and stretch the curved part into a semi-arc when you feel chest muscles expand. Slowly return to the starting position. Forcefully contract this part of the chest muscle.
Stand with feet shoulder-width apart with the pull-up band under your feet. Hold the band at waist level. Pull the band up to your chest and lift your elbows high and out to the sides. Feel the contraction in your trapezius and rhomboid muscles in the top position. Slowly return to the starting position.
Place your feet a little wider than shoulder-width apart. Your toes slightly outwards. Wrap the band under your feet and make sure it passes through your mid-sole area. Now loop the band around your neck so that it is resting on your trapezius and coming down in front over your shoulders. Look up and maintain a neutral spine, lower down to a parallel squat position. Allow your butt to go back as you lower but do not let your knees track inwards.
8.Banded Hip Adduction
Attach the band to something secure at ankle height and place your right foot inside so the band is just above your ankle. Step away from the band until you feel a slight resistance. Stabilize yourself with your right arm and keep your core tight. Keeping your leg straight, move your right foot away from the band, pushing with your heel. Pause at the end of the movement and slowly return back to starting position. Repeat for the precise number of reps then repeat on the other leg.
9.Squats with Barbell
Position an Olympic bar on a squat rack and place a band around each end. The other end of the band should be placed around floor pegs. Position yourself under the bar so that it is resting across your trapezius muscles. Your feet should be shoulder-width apart. Looking up and maintaining a neutral spine, lower down to a parallel squat position. Allow your butt to go back as you lower. Resist the pull of the bands as you go up and down.
Position yourself on the ground, supporting yourself on your hands and forearms. Hold the end of the pull-up band in both hands. Hook the middle of the band on your right foot, pushing it back until the slack tightens. Brace your core and maintain a flat back as you kick your right leg back and up. Slowly return your leg to the starting position, not allowing the knee to touch the ground. Switch your leg and repeat. Watch your breathing and return slowly to the starting position.
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