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Bands and Tubes For The Beginner
| Exercise | Manual-Notes (if any) | |||||||||||||||||||||||||||||||
 Recumbent Bike Sit in the seat and adjust the seat so that your knee is slightly bent when the pedal is in the farthest position. Adjust the resistance so that it is challenging yet allows you to keep good technique. Trainer's comments: 5-20 minutes |
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 Supine chest press with fitband 1. Lie on your back and wrap the band around your back so that you are holding the ends of the bands. 2. Extend your elbows so that they are just slightly bent. 3. Bend your elbows and lower your arms down until your elbows are at 90 degrees. Return to the starting position and repeat. Trainer's comments: This can be done on the floor mat or on the bench. |
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 Leg ext/Tricep Ext with band 1. Start by placing the band underneath your foot and holding it with one hand over your head. 2. With your knee bent and elbow bent simultaneously straighten the limbs until both are in full extension. 3. Return to the starting position and repeat with the other leg. Trainer's comments: |
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 Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. Trainer's comments: |
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 Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: |
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 Lateral raise with tubing 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3) Raise handles to side of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. Trainer's comments: |
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 Side Twists 1) Position pulley at approximately chest height. 2) Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent. 3) Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared. 4) Rotate hips and trunk to the left approximately 65° (or slightly past midway between the hip and naval). 5) Return to start position. Switch sides after prescribed number of reps. 6) Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation. Trainer's comments: |
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 Wood Chop with band or cable 1. Start by standing parallel to the band or cable. 2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band. 3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement. 4. Return to the starting point and repeat according to the required repetitions. 5. Repeat with the other side. Trainer's comments: |
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