1. Insert anchor at bottom of door.
2. Face away from door; lay on back with knees bent and feet flat. Head should be
positioned 1-2 feet from door.
3. Grab 1 handle in each hand.
4. Position hands by head - elbows bent and pointing forward.
5. Begin with a deep breath - exhale, engage core and lift shoulders and upper back off floor.
6. Inhale and return to start with control.
7. Repeat for desired number of reps.
ABDOMINAL CRUNCH (ANCHORED)
8
1. Attach anchor at bottom of door.
2. Attach both ends of desired band combination to 1 handle. Facing door; grab handle in
R hand.
3. Step away 1-2 feet; R foot behind L in a staggered stance. Lower torso to a 45° angle to
the floor. Keep chest lifted, back straight, and core engaged.
4. Begin with a deep breath - exhale and pull R arm back so elbow is pointed to ceiling - R
hand just below ribcage.
5. Inhale and return to start with control.
6. Repeat for desired reps, then switch sides.
BENT ROW (ANCHORED)
9
