01
01. Arms Overhead Swing with a Band
Stand with feet apart, hold the long band at ends. Swing your arms over your head, to behind your back, then reverse. Continue the flow and feel the stretch in each swing!
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02
02. Banded Waiter
Stand with legs and hands shoulder-width apart, holding the band taut. Pull outward, keeping forearms level, and return to center. Repeat and feel your shoulders work
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03
03. Banded Side Arm Raise
Stand on the band, feet apart. Grab the end with your right hand, raise your arm to the side, level with the floor. Lower and repeat. Swap sides for balance.
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04
04. Lying Leg Lifts
Lie back, band mid-foot on your right leg, left leg flat. Hold the band ends, lift your straight right leg up, then bend and straighten at the knee. Repeat and switch legs.
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05
05. Banded Leg Extensions
On all fours with the band around your right foot's arch, anchor band ends to the ground. Extend your right leg back, then draw the knee in. Switch legs and continue.
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06
06. Seated Row
Sit with legs straight, band around feet arches. Grasp the band, pull towards your torso with a straight back, then release. Keep up the rows for a strong back!
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07
07. Banded Lunges with Bicep Curls
Stand on the band with left foot, keeping right foot back. Curl the band upward while lunging down. Stand, lower arms. Repeat and switch. Feel the impact on legs and biceps!
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08
08. Resistance Band Upright Row
Stand on the band, feet apart. With a straight back, lift arms until elbows align with shoulders, then lower. Strengthen shoulders with each row!
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