Resistant Push Up
Step 1. Place one hand in a Large Grip, wrap the exerciser
around your back and place your other hand in the
Large Grip that provides the desired resistance.
Step 2. With the exerciser flat across your back, kneel-down
and assume the traditional push up position. For an
added challenge, after a resistant push up, roll into
a side plank and perform a full-arm extension with
resistance. Switch arms after each successful push up.
Step 3. Slowly return to starting position and repeat on
opposite side.
Back Shoulder Pull
Step 1. Securely attach the end Large Grip of your exerciser to
a door anchor at a level above your head.
Step 2. With your body diagonally facing the anchor point,
place your arm into and through a Large Grip so that
the exerciser is anchored just below the shoulder.
Adjust your standing point as needed to create the
appropriate resistance.
Step 3. Pull the exerciser downward and back moving only
your shoulder blade. Do not rotate your trunk or hips.
As an added challenge, take one small step backward
once you have your shoulder pulled down.
Step 4. Hold briefly and slowly return to start position.
Shoulder Rotation Up and Out
Step 1. Place one hand in the last Large Grip and the other hand
2 or 3 Large Grips away to create resistance.
Step 2. Assume a hands-and-knees position with your hands
directly below your shoulders. Pull the hand in the last
Large Grip up to the side of your chest and hold.
Step 3. Externally rotate your shoulder and lift your arm up and
outward against the exerciser, keeping your thumb facing
upward until your arm is parallel with the ground.
Step 4. Hold and slowly return to starting position and repeat.
Body Jump
Step 1. Place your feet in the middle Large Grips separated
by one Small Grip.
Step 2. Using a closed or open-handed grip, hold the ends
of the exerciser in each hand. Spread your feet to
hip-width apart and assume a semi-squat position.
Step 3. From this position, jump up while extending your
arms against the exerciser. For best results, try to
keep your knees in line with your shoulders and avoid
letting your knees buckle inward.
