CROSSOVER
Muscles worked: Inner Chest
Instructions
· Attach one end of the theraband to something (pole, door jam, etc.) that is approximately 6-12 inches above your head.
· Grasp the other end of the theraband with your right hand and stand far enough away so that when your arm is extended there is tension in the theraband.
· Your feet should be hip-width apart, your knees slightly bent and you should be leaning slightly forward.
· Your right hand should be at eye level with your elbow bent at a 45 degree angle, with hand facing in front of you.
· Pull your right hand downward in an arch while flexing (squeezing) your right chest muscle until it is directly in front of the middle of your chest. Hold this position for a brief second.
· Slowly return to the starting position in a controlled manner.
· Switch arms and repeat.
Don'ts:
· Don't let your back rotate or move. Keep your back straight and abdominals tight.
INCLINE BENCH PRESS
Muscles worked: Upper Chest
Instructions
· Lie on an incline bench press.
· With your back flat on the bench, grip the barbell with palms facing up, about 8-12 inches wider than shoulder-width.
· Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully.
· Slowly lower the barbell to a 90 degree angle or until it touches your upper chest without going past a 90 degree angle.
· Your elbows should be pointed out while the rest of your body remains in position.
· Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.
Don'ts
· Don't arch your back or bounce the bar off your chest. Let the bar down slowly resisting the weight
T-BAR ROW
Muscles worked: Upper Back and Lower Lats (Latisimus Dorsi)
Instructions
· Straddle a T-bar rowing machine or bar with your feet firmly on the ground.
· Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched. · Lift the bar up toward your body with your back by squeezing your shoulder blades together.
· Bring the weight up as high as you can, or until it touches your lower chest.
· Your elbows should be pointing up and slightly out as you lift.
· Return to the starting position in a slow, controlled manner.
Don'ts
· Don't swing or rock to gain momentum.
· Don't stand up with legs or move the positioning of your back in effort to lift the weight.
· Don't let the weight fall down, lower it slowly resisting the weight.
· Don't use barbell plates larger than 25 lbs. The 35 and 45 lb. plates will restrict your range of motion.
THERABAND
Muscles worked: Upper Back, Lower Lats
Instructions
· Sit on floor with legs extended straight in front of you.
· Place the middle of the theraband around the middle of your feet.
· With each hand, grasp each end of the theraband.
· Extend your arms for a full back stretch.
· Pull your hands toward your lower chest, bending your arms and straightening your back at the same time.
· Keep your back upright, and elbows pointing behind you while squeezing your shoulder blades back together.
· Return to the starting position in a slow controlled manner.
Don'ts:
· Don't lean too far backwards when pulling the theraband to your chest, your body should end up in an upright position.
DUMBBELL
Muscles worked: Side and Rear Shoulders/Trapezius
Instructions
· Sit on an upright bench (90 degree chair) with feet firmly on the floor.
· Hold a dumbbell in each hand next to your shoulders, keeping elbows out and palms facing away from you. Your forearms should be perpendicular to the floor.
· Your back should be upright resting against the back of the bench with shoulders back and chest out.
· Press the dumbbells straight up to arms length overhead.
· Lower the weights to the starting position in a slow, controlled manner.
Don'ts:
· Don't do this exercise without a chair/upright bench, or some kind of back support.
· Don't bounce the dumbbells off your shoulders in an effort to create momentum and complete the exercise.
· Don't just let the weight drop. Slowly lower the weight in a controlled manner till the weights are about ear level.
LATERAL RAISE
Muscles worked: Shoulders
Instructions
· Stand with feet hip-width apart.
· Put one end of the theraband underneath your right foot. Hold the other end of the theraband in your right hand.
· Your shoulders should be back, chest out, and back straight with a slight forward lean.
· With your palm facing your side and your elbow slightly bent, raise your hand outward, away from your side until your hand is above shoulder level.
· Your palms should now be facing the floor and you should still have a slight bend in the elbows.
· Return to the starting position in a slow, controlled manner.
· Switch hands and repeat
Don'ts:
· Don't swing your hand up and then simply drop your hand down without resisting the therabands force. Always use slow, controlled movements.
CABLE CURL
Muscles Worked: Biceps
Instructions
· Attach a medium sized bar to a cable pulley machine down below.
· Stand about 6-8 inches from the pulley machine with back straight, knees unlocked, and feet hip-width apart.
· Hold the bar just outside of hips with palms up.
· Your arms should be extended straight down and the bar should be leaning on your upper thighs.
· Keeping your elbows close to your body, use your biceps to curl the bar up to a 90 degree angle with your wrist straight.
· Hold for a brief second flexing your biceps.
· Lower the bar to the starting position in a slow, controlled manner.
· Keep your wrists straight and elbows at your side throughout the curl.
Don'ts:
· Don't sway your back or rock your body in an attempt to complete the lift.
· Don't let your elbows leave your sides.
· Don't just let the bar drop when lowering it. Let the bar down slowly resisting the weight of the bar.
TRICEP PUSHDOWN
Muscles worked: Triceps
Instructions
· Tie one end of the theraband to the doorknob on the opposite side of the door. Place the theraband over the top of the door and close the door.
· Grasp the other end of the theraband, with your palm facing down, and face the closed door.
· Your feet should be hip-width apart and your back straight.
· Your elbow should be bent so that your hand starts at chest height.
· Your upper arm (elbow to shoulder) should be stationary, and perpendicular to the floor at all times.
· Push downward until your arm is fully extended.
· Hold this position for a second while flexing your tricep.
· Your elbow should always remain at your side and your wrist should be locked straight.
· Slowly allow your hand to return to the starting position in a controlled manner. · Switch arms and repeat.
Don'ts:
· Don't let your elbows wander away from your body. Keep your elbow on a "fixed-axis" at your side at all times.
SQUATS
Muscles worked: Quadriceps, Hamstrings and Buttocks
Instructions
· Stand on the middle of the theraband with both feet shoulder-width apart, toes pointed straight forward.
· Grasp the ends of the theraband in each hand and stand upright with back straight and head up.
· Your knees should be slightly bent, and your back should have a slight forward lean.
· Slowly squat down from the hips and not the knees keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
· You should be looking upwards, your upper back slightly leaned forward and your lower back slightly curved inward or straight.
· Now stand up to the starting position forcing your hips in and your head up concentrating on really squeezing those hamstrings and glutes.
Don'ts:
· Don't allow your back to hunch over at any time.
· Don't allow your knees to move farther forward than your toes
