1. Insert anchor at midpoint of door.
2. Face door; grab 1 handle in each hand.
3. Step back - arms fully extended until slight tension is felt in band.
4. Stand tall, shoulders relaxed, feet hip distance apart and knees slightly bent.
5. Engage core.
6. Begin with a deep breath - exhale as you pull elbows back - bringing hands along rib
cage. Shoulder blades will squeeze together.
7. Inhale and return to start with control.
8. Repeat for desired number of reps.
STANDING BACK ROW (ANCHORED)
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1. Place both feet hip width apart on midsection of band; grab 1 handle in each hand.
2. Lock elbows against rib cage and relax shoulders. Bring hands to shoulder
level - palms facing inward.
3. Stand tall - engage core.
4. Begin with a deep breath - exhale and step to right side, leading with R heel.
5. Inhale and return to start with control.
6. Repeat for desired number of reps, then switch sides.
LATERAL WALK
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