Resistance Band Strength Reset

Sit on the floor with your legs extended and loop a resistance band around the soles of your feet, holding an end in each hand. Sit tall with your torso upright, a flat neutral spine, and your arms extended forward at chest height. Draw your shoulder blades down and brace your core so your torso stays steady.

1. Sit tall with your arms extended and light tension already on the band.
2. Exhale — draw your elbows back, pulling your hands toward the sides of your ribs.
3. Squeeze your shoulder blades together at the back, keeping your torso upright.
4. Inhale — extend your arms forward under control until the band returns to light tension.

• Keep your torso tall and steady rather than rocking back to move the band.
• Draw your hands toward your lower ribs, keeping your elbows close to your sides.
• Lead by drawing your shoulder blades back and together, then straighten your arms on the return.
• Exhale as you row back, inhale as you extend forward.
• Step farther into the band or shorten your grip if you want more tension through the pull.

Stand tall with your feet about hip-width apart, holding a resistance band with both hands at shoulder height in front of you. Set your grip about shoulder-width so the band has light tension, arms extended forward with a soft bend in your elbows. Lift your chest, draw your shoulder blades down, and brace your core.

1. Extend your arms forward at shoulder height with light tension on the band.
2. Exhale — pull the band apart by drawing your hands out to the sides toward your chest.
3. Squeeze your shoulder blades together as the band nears your chest, keeping your arms level.
4. Inhale — bring your hands back together under control until the band returns to light tension.

• Lead by drawing your shoulder blades together rather than only moving your hands.
• Keep your arms level at shoulder height with a steady soft bend in your elbows.
• Keep your shoulders down and neck relaxed — avoid shrugging toward your ears.
• Exhale as you pull the band apart, inhale as you return.
• Widen or shorten your grip on the band to adjust the tension through the movement.

Loop a resistance band around your legs just above your knees or around your ankles. Stand with your feet hip-width apart so the band carries light tension. Bend your hips and knees into a quarter-squat with your chest lifted and your feet pointing forward.

1. Inhale — set your weight evenly and keep tension in the band.
2. Exhale — step one foot out to the side, widening your stance against the band's pull.
3. Inhale — step the trailing foot in to follow, keeping tension in the band rather than letting your feet clap together.
4. Continue stepping in one direction, then travel back the other way.

• Keep tension in the band the whole time; don't let your feet snap together.
• Stay low in the quarter-squat as you travel.
• Keep your feet pointing forward and your knees tracking over your toes.
• Keep your torso upright and steady rather than swaying side to side.

Anchor a resistance band at about chest height and stand side-on to it, a step away so there is tension in the band. Hold the band with both hands at the center of your chest. Set your feet shoulder-width apart, knees softly bent, and stand tall with your belly drawn in.

1. Inhale — set your stance, keeping your hips and shoulders square to the front.
2. Exhale — press both hands straight forward until your arms are extended, resisting the band's pull to rotate you.
3. Hold for a beat with your torso facing forward and steady.
4. Inhale — draw your hands back to your chest with control.
5. Complete your reps, then turn to face the other way and repeat.

• Keep your hips and shoulders squared to the front — the work is resisting the twist, so don't let the band rotate you.
• Press the band straight out from the center of your chest, keeping your arms level.
• Stand tall with your ribs down; don't lean away from the anchor to fight the pull.
• Step farther from the anchor for more tension or closer for less.

Anchor a resistance band at about waist height and stand side-on to it, holding the band in the hand farther from the anchor. Tuck that elbow against your side, bent at 90 degrees, with your forearm across your body and your palm facing in. Stand tall, draw your shoulder blade down, and brace your core so your torso stays still.

1. Set your elbow pinned at your side, bent 90 degrees, with your forearm across your belly.
2. Exhale — rotate your forearm outward away from your body, keeping your elbow fixed at your side.
3. Pause when your forearm points forward or slightly out, keeping your wrist straight.
4. Inhale — rotate your forearm back across your body under control to the start.
5. Complete your reps, then turn around and repeat with the other arm.

• Keep your elbow pinned to your side so the movement comes purely from rotating the shoulder.
• Move only your forearm — your upper arm and torso stay still.
• Keep your wrist straight and in line with your forearm throughout.
• Exhale as you rotate out, inhale as you return.
• Rotate out only to a range that feels comfortable in your shoulder, with control on the way back.

Stand tall with your feet hip-width apart. Hold a resistance band in both hands with a wide overhand grip, arms extended down in front of your thighs. A wider grip will make the movement feel more comfortable.

1. Inhale — keep your arms straight and your shoulders settled down, away from your ears.
2. Exhale — raise the band up and overhead in a smooth arc, keeping your arms long.
3. Continue the arc back and down behind you as far as is comfortable, letting the band stretch as needed.
4. Reverse the path, bringing the band back overhead and down in front, and repeat.

• Keep your arms straight throughout; the movement travels through the shoulders.
• Widen your grip if your shoulders feel pinched, and only pass as far back as is comfortable.
• Keep your ribs down and avoid arching your lower back as the band travels overhead.