Move 1: Band LAT pull
With this move you will hold the band a bit more than shoulder width apart in the middle, and make a circle with the end of the band so that you’re holding both the band and the handle. This will protect you from getting hit with the handle as you go. Raise your arms straight up over your head, with an incline slightly in front of your face to keep you from getting hit with the band. Now you will slowly lower one arm down toward your leg, and raise it back up. Repeat the same thing on the other side, and keep alternating like this for 30 seconds. Next you will go back to your start position, and bring both arms down simultaneously for 30 seconds. If you find that it is too hard to keep your arms straight as you do this, you may just need to widen your grip on the band to give you more room to move. As a little bonus if you’re up for it, try holding the band with your arms straight out to the sides for 10 extra seconds.
Move 2: Squats
With this move you will hold the band by your hips, and step on the center of the band. If you don’t get any resistance by holding the handles, which is probably going to happen, all you need to do is make a small circle like you did on the last move so that you’re gripping the handle and the band below it to increase your resistance on the move. With squats I want you to alternate a bit. Start with 4 regular squats, then do 2 really slow squats, and then do 2 half squats (this is when you only squat down half of your normal range). Repeat that pattern for 1 minute. As a bonus if you’re up for you, try doing the half range squats for 10 extra seconds.
Move 3: Bicep curls
This has a similar stance as the squats, and again you may need to make that circle to give you more resistance. You start with your elbows by your side, and they stay by your side throughout the whole exercise. You should always feel your elbow by your side. Now you start by curling one arm all the way up and dropping it back down slowly, then switch to the other arm, and so on. Alternate arms for 30 seconds, then do both arms simultaneously for 30 seconds. As a little bonus if you’re up for it, try doing half range curls for 10 extra seconds. Just like the squats, this is simply going only half of your normal curl range, so you would stop when you’re arms reach a 90 degree angle and come back up instead of letting the arms go down all the way.
Move 4: X Band walk
Start in a similar stance as the last two moves, with your feet standing in the middle of the band shoulder width apart. Start by holding the handles this time because this is a challenging move, and then do your circle 30 seconds in if you need more resistance or want a bigger challenge. With this move you need to cross the band in front of you so that it makes an X, then hold the handles at your hips. Now you get down into a squat position, watch your shoulders and make sure you’re standing straight and not bending too far forward, and walk over two to the right. Alternate going 2 to the right and to the left for 1 full minute. No bonus with this one because it is a doozy lol.