BANDS FUNDAMENTALS

ANKLE BANDS

20 reps Seated Calf raise

20 reps Dorsiflexion Pulls

20 reps Dorsiflexion Pulls inward

20 reps Plantar Flexion Pulls inward

20 reps Dorsiflexion side Pulls outward

20 reps Plantar Flexion Pulls outward

20 reps circles with lateral anchor

20 reps circles with medial anchor

Other side

CHEST AND SCAP BANDS

5 reps Arm circles forward

5 reps Arm circles backwards

5 reps Maltese pulls

5 reps Arch pulls

5 reps Standing flies

5 reps Arm circles backwards

5 reps Arm circles forward

5 reps Arm circles backwards facing in

5 reps Arm circles forward facing in

5 reps Victorian pulls

5 reps Arch pulls facing in

5 reps Reverse flies

5 reps Arm circles backwards facing in

5 reps Arm circles forward facing in

ELBOW WRISTS BANDS

5 reps tricep extension

5 reps Maltese hold+curl

5 reps Bicep curl

5 reps Wrist circles

5 reps Wrist rocks backwards

5 reps Wrist rocks forwards

5 reps Suppine wrist lift

5 reps Prone wrist lifts

5 reps Wrist rotations in/out

SHOULDER AND LAT BANDS

5 reps Arm abduction pulls

5 reps Arm pulls across chest

5 reps Arm pulls + torso rotation

5 reps Arm pulls 45º

5 reps Arm overhead pulls

5 reps Arm overhead pulls using torso

Other side

ROTATOR CUFF BANDS

5 reps Double arm from top forwards

5 reps Double arm from bottom forwards

5 reps Double arm from bottom forwards facing in

5 reps Arm 90º outwards

5 reps Arm 90º inwards

3 reps Genies

5 reps Arm 90º inwards facing the other way

5 reps Arm 90º outwards facing the other way

3 reps Genies facing the other way

RING PREP BAND

5 reps Inlocate rolls

5 reps Banded cross pull

5 reps Banded Fronts pulldown

5 reps Banded arm circles

5 reps Maltese pulls

5 reps Banded external rotation