3
Shoulder Dynamic Hug
Step 1. Begin by placing your hands in the
center large grips about 2 to 3 large
grips apart to create resistance.
Step 2. Place the exerciser around your upper
back and adjust your hands so that
you have an open handed grip and
palms are prone.
Step 3. Abduct your shoulders about 60° and
bend your elbows about 45°. Keeping
your arms raised and in position, push
your arms forward and inward as if you
were giving someone a hug. When
your hands cross slightly in the middle,
hold briefly and then slowly return to
the starting position. Avoid shrugging
shoulders to perform exercise.
Shoulder Abduction-External Rotation at 90
Step 1. Begin by placing your foot through the
middle large grip of your exerciser. Then take
the last large grip on one end of the exerciser
and place your arm through it so that the
exerciser is above your elbow.
Step 2. Grasp the last large grip on the other end of
the exerciser with an open hand grip.
Step 3. Place your body in a staggered stance.
Step 4. Using an open hand grip, raise your hand
and arm upward and outward as if you were
cocking your shoulder to throw a ball.
Step 5. Slowly allow your throwing arm to come
down across your body as if you were
throwing a ball and then repeat.
Resisted Push
Step 1. Begin by placing a foot into the middle
large grip of the exerciser. This will
become your back foot during the
exercise. Place each hand into the end
large grips of the exerciser.
Step 2. With your non-anchored foot, step
forward and slightly lunge as you raise
your hands into a “blocking” position.
Return to starting position and repeat.
Lateral Lunge
Step 1. Begin by anchoring both ends of your
exerciser to a door anchor at waist level.
Step 2. Wrap the middle of the exerciser around
your waist. Start with feet hip width apart
and then step out to your side away
from the anchor and perform a small
side lunge. Be sure to keep your trunk
upright during this exercise.
Step 3. Hold briefly and slowly return to starting
position and repeat.
Hip Quick Kick
Step 1. Place each foot into a large grip with one
large grip in-between. Each grip should
be placed around your ankles. With your
feet about hip width apart lean to one
side and move your balance to that foot,
use a chair for added safety if needed.
Step 2. Keep your knees straight use the other
foot to kick outwards. Continue to kick
outward without letting that leg touch
the ground. Keep your back straight and
avoid leaning or bending over.
Hip Monster Walk
Step 1. Place your feet through the middle
two large grips of the exerciser and
move the grips right above your
knees on our thighs.
Step 2. Grab the remaining exerciser
ends and either hold in hand or
place hands inside the large grips.
Maintaining an athletic stance with
knees and hips slightly bent take
3 side steps laterally against the
exerciser while keeping your back
straight.
Step 3. Return to your starting position and
repeat.
Hip Extension
Step 1. Place each foot into a large grip with one large
grip in between them. Move the grips around
your ankles.
Step 2. With your feet hip width apart center your
balance onto one leg.
Step 3. Keeping the opposite leg straight slowly
raise and kick backwards. Continue to kick
backwards without letting that leg touch the
ground.
Step 4. Once finished place leg back into starting
position and repeat with other leg. Keep your
back straight and avoid leaning or bending over.
Front Squat - Russian Squat
Step 1. Begin by stepping each foot into the end
large grips of the exerciser. Then feed each
arm through the two center large grips
leaving one large grip in between.
Step 2. Fold and raise arms to shoulder height and
place feet hip width apart. Maintain your
arms with elbows bent and hands crossed
at shoulder level as you slowly squat until
your thighs are parallel to the floor.
Step 3. Without leaning forward slowly return to
a standing position maintaining a neutral
back and neck alignment.
Elbow Biceps Curl
Step 1. Begin by placing your hands inside the end
large grips and place your feet on the center
of the exerciser hip width apart. You should
feel tension at the mid-line.
Step 2. With an open or closed hand grip lower your
arms into starting position, keeping your
palms supinated. Begin by raising your hands
to your shoulders by bending at the elbow
and keeping your upper arms at your sides.
Step 3. Hold briefly and slowly return to starting
position. If more resistance is desired, move
your grip to the next large grip down.
Chest Press
Step 1. Wrap the exerciser around your back and grasp the large grip at each
end of the exerciser 2 to 3 large grips in until you feel resistance.
Step 2. Keeping your hands at
chest level begin pushing
hands straight forward
until they are fully extended
in front of you at chest level.
Step 3. Hold briefly and then
return to starting position.
