Resistance Band Program and Exercises

INTRO – All exercises must be conducted with good posture and body awareness. Feet hip with apart, hands down by side, body should be up nice and tall, shoulders back, chest out but relaxed, chin slightly tucked in. Always engage your core before doing any movement. Breathing out should be on the exertion of the exercise (the phase you deem to be the more difficult stage). Both the concentric (shortening of muscles) and eccentric phase (lengthening of muscles) of the exercise should be completed with control. A minimum of 2sec up/ 2sec down should be applied to all exercises.

* All resistance bands exercises should be completed at 3×10
** In between each resistance band exercise alternate between completing 3×10 squats or lunges. This will give you a complete body workout.

1. Bicep Curls – Posture (see intro). Palms face forward (otherwise known as an underhand grip). Keep elbows down by your side, locked in; in line with your body. Bend from your elbows and elevate lower arm until palms touch your shoulder then lower back down until full extension of your arms (hands back down by your side).
2. Tricep Kick Back – Posture (see intro). Slightly bend knees to relieve pressure through lower back. Then push bum back bending from the hips to keep a neutral spine bringing body as horizontal to the ground as possible.

* Bum must be pushed back to maintain neutral spine and avoid excessive flexion of the spine. Excessive flexion (rounding) will lead to increased pressure to the spinal region which may lead to injury. The more horizontal your body to the ground the more you work against gravity therefore getting more out of the exercise.

With palms facing forward shoulder width apart keep elbows in line with your body tucked in by your side. Elevate knuckles toward ceiling or sky engaging the back of your arm (your tricep). Fully extend your arm and squeeze. Bend from your elbow to return to roughly a right angle position. Keep upper arm as still as possible throughout entire movement.

3. Bent Over Rows (cross bands over) – Posture (see intro). Slightly bend knees to relieve pressure through lower back. Then push bum back bending from the hips to keep a neutral spine bringing body as horizontal to the ground as possible.

* Bum must be pushed back to maintain neutral spine and avoid excessive flexion of the spine. Excessive flexion (rounding) will lead to increased pressure to the spinal region which may lead to injury. The more horizontal your body to the ground the more you work against gravity therefore getting more out of the exercise.

Palms face together shoulder width apart. Keep elbows in and row back as far as your elbows can go (try to imagine hitting someone behind you with your elbows with control). Once elbows are as far back as they can go squeeze your shoulder blades together slightly pulling your elbows toward your spine and pushing your chest down toward the ground. Ensure shoulders are drawn down from ears. Then return to starting position with arms fully lengthened down. Your torso (once in position) should not move during this exercise.

4. Shoulder Press – Posture (see intro). Start with palms facing forward, in line with shoulders, knuckles toward ceiling. Elbows should open away from chest. Push arms above head to full extension drawing arms slightly together at the top (a natural movement for most people). Then return to starting position.

5. Reverse Flys (cross bands over) – Posture (see intro). Posture (see intro). Slightly bend knees to relieve pressure through lower back. Then push bum back bending from the hips to keep a neutral spine bringing body as horizontal to the ground as possible.

* Bum must be pushed back to maintain neutral spine and avoid excessive flexion of the spine. Excessive flexion (rounding) will lead to increased pressure to the spinal region which may lead to injury. The more horizontal your body to the ground the more you work against gravity therefore getting more out of the exercise.

Palms face together crossing arms over at lowest point in front of body. Keep slight bend in elbows and open arms away from each other. Once as far back as can go squeeze your shoulder blades together, pushing your chest down toward the ground. Ensure shoulders are drawn down from ears. Then return to starting position. Your torso (once in position) should not move during this exercise.

6. Lateral Raises – Posture (see intro). Palms face in starting in line with middle of thigh or slightly back of middle (starting too far forward will tend to round your shoulders slightly forward taking you out of correct postural alignment. Keep elbows slightly bent to relieve excess pressure through the joint. Elevate arms laterally only until shoulder height (so as not to engage any unnecessary rotation through the shoulder joint under load) then keeping palms down return to starting position.