| Image |
Exercise
|
Set |
Reps |
Weight/
Resistance |
 |
Chest
Fly with Tubing
1) Secure door strap waist height.
2)
Stand with feet shoulder width apart, knees slightly bent, facing away
from the attachment point. You may put one foot in front of the other
(staggered stance) for increased stability.
3) Start position: Grasp
each handle and position hands wider than shoulder width with palms
facing each other (neutral grip). Elbows should be slightly bent and
behind the body.
4) Begin by moving arms in an arcing motion to join hands at chest
level.
5) Return to start position.
|
1
2
|
15-20
15-20
|
|
 |
Standing
Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder
blades together as you pull.
4. Keep your elbows close to the body and return to the starting
position and repeat.
|
1
2
|
15-20
15-20
|
|
 |
Lateral
raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2)
Start position: Grasp handles with a neutral grip (palms facing each
other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only
slightly bent.
4) Return to start position.
|
1
|
15-20
|
|
 |
Bicep
Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a
staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3)
Start position: Grasp handles with underhand grip (palms facing
forward) with arms hanging down at sides. Elbows should be close to
sides.
4) Flex at the elbows and curl handles up to approximately shoulder
level. Keep elbows close to sides throughout movement.
5) Return to start position.
6)
Remember to keep back and head straight in a neutral position
throughout movement. Shoulders should be stabilized by squeezing
shoulder blades together slightly - only the elbow joint should be
moving.
|
1
|
15-20
|
|
 |
Tricep
Pressdown
1) Secure door strap overhead at top of door.
2)
Stand approximately 2-3 feet away from attachment point with feet
shoulder width apart and knees slightly bent . You may use a staggered
stance for increased stability.
3) Start position: Grasp handles
with shoulder width or medium overhand grip (palms down). Lower handles
to chest level so that elbows are bent at 90°.
4) Keeping shoulders stabilized and elbows close to sides, extend arm
and lower bar to hip level.
5) Return to start position.
6)
Remember to keep back and head erect and in a neutral position.
Stabilize shoulders by squeezing shoulder blades together slightly.
|
1
|
15-20
|
|
 |
Supine
hip extension with fitband
1. Lie on the floor and place the fitband across your waist and pin it
to the floor with your hands.
2. Extend your hips up towards the ceiling keeping your feet and back
on the ground.
3. Return to the starting position and repeat.
|
1
2
|
15-20
15-20
|
|
 |
Standing
Quad Extension with band
1. Start by wrapping the tubing around your foot and holding the other
end above your head.
2. Extend your knee until full extension has been reached.
3. Return to the starting position and repeat for the prescribed
repetitions.
4. Repeat with the other foot.
|
1
2
|
15-20
15-20
|
|
 |
Calf
extensions with tubing
1. Lie on your back and place tubing around the bottom of one foot.
2. Raise the leg into the air and hold at that position.
3. Extend your toes to full extension with the foot that has the band
around it.
4. Return to the starting position and repeat for prescribed
repetitions.
5. Repeat with the other leg.
|
1
|
12-20
|
|
