• Stand on the center of the resistance band with your feet shoulder-width apart and hold one end in each hand with your palms facing forward. Keeping your elbows close to your sides, curl your hands toward your shoulders, then slowly lower them back down with control.

  • Secure the resistance band at about elbow height and stand sideways to the anchor, holding the band with the hand farthest from the door. Keep your elbow bent at 90 degrees and tucked against your side as you rotate your forearm away from your body, then slowly return to the starting position with control. (should feel the muscles in the back of the shoulder)

  • Anchor the resistance band securely above shoulder height and stand sideways to the anchor while holding the band with both hands. Pull the band diagonally across your body in a chopping motion toward your opposite hip, rotating through your core, then slowly return to the starting position with control.

  • Anchor the resistance band securely at ankle height in a door and stand sideways to the anchor with the band attached to the outside leg. Keeping your body upright and your toes facing forward, move your leg out to the side against the band’s resistance, then slowly return to the starting position with control.

  • Stand with your feet shoulder-width apart and your toes slightly turned outward, keeping your chest up and core engaged. Bend your knees and push your hips back as you lower into a squat, then drive through your feet to return to a standing position with control.

  • Stand on the center of the resistance band with your feet shoulder-width apart and hold the handles or ends at shoulder height with your palms facing forward. Press your hands straight overhead until your arms are fully extended, then slowly lower them back to shoulder height with control.

  • Secure the resistance band at about elbow height and stand sideways to the anchor, holding the band with the hand closest to the door. Keep your elbow bent at 90 degrees and tucked against your side as you rotate your forearm inward across your body, then slowly return to the starting position with control.

  • Anchor the resistance band securely at bottom of door OR Stand on the center of the resistance band with your feet shoulder-width apart and hold the ends with your palms facing inward. Raise your arms up and out at a 30–45 degree angle from your body until they reach shoulder height, then slowly lower them back down with control.

  • Anchor the resistance band securely at ankle height in a door and stand sideways to the anchor with the band attached to the inside leg. Keeping your body upright and your toes facing forward, pull your leg inward across your body against the band’s resistance, then slowly return to the starting position with control.

  • Stand tall with your feet hip-width apart and take a step forward with one leg. Lower your body by bending both knees until your front thigh is about parallel to the floor, then push through your front foot to return to the starting position with control.

  • Anchor the resistance band securely at the top of a door, then hold one end in each hand with your arms extended overhead. Pull your elbows down and back toward your sides until your hands reach about shoulder level, then slowly return to the starting position with control.

  • Anchor the resistance band securely at about chest height and hold one end in each hand with your arms extended forward. Pull your elbows back and squeeze your shoulder blades together as you bring your hands toward your ribs, then slowly return to the starting position with control.

  • Anchor the resistance band securely at the top of a door and stand sideways to the anchor while holding the band overhead with the arm closest to the door. Slowly bend your torso away from the anchor, stretching the side of your body, then return to an upright position while maintaining control and tension in the band.

  • Anchor the resistance band securely at ankle height in a door and attach the band around your ankle while facing the anchor. Keeping your leg straight and your core engaged, pull your leg backward against the band’s resistance, then slowly return to the starting position with control.

  • Stand tall with your feet hip-width apart and keep your core engaged and posture upright. Lift one knee toward your chest, lower it back down, then alternate legs in a controlled marching motion while maintaining balance.

  • Anchor the resistance band securely at the top of a door and hold one end in each hand with your elbows bent and tucked close to your sides. Extend your arms straight down until your elbows are fully straightened, then slowly return to the starting position while keeping your upper arms still.

  • Anchor the resistance band behind you at chest height and hold one end in each hand with your elbows bent and hands near your chest. Press your hands forward until your arms are extended, then slowly return to the starting position while maintaining control and tension in the band.

  • Anchor the resistance band securely low in a door and hold the ends with both hands while standing facing away from the anchor. Hinge at your hips and pull the band forward between your legs, then drive your hips forward to stand tall and return to the starting position with control.

  • Anchor the resistance band securely at ankle height in a door and attach the band around your ankle while facing away from the anchor. Keeping your posture tall and your core engaged, lift your leg forward against the band’s resistance, then slowly return to the starting position with control

  • Stand tall with your feet hip-width apart and keep your core engaged while holding onto a stable surface for balance if needed. Rise up onto the balls of your feet by lifting your heels off the ground, then slowly lower your heels back down with control.