- Stand in the middle of the two bands with feet shoulder-width apart. Step forward with one foot to create tension in the bands.
- Hold one band in each hand, palms facing forward. Start the exercise with your arms extended in front of you, keeping a slight bend in your elbows.
- Lower your arms to the sides of your chest, maintaining control of the band.
- Push your arms back up to the starting position, keeping your core engaged and maintaining control of the band.
- Start with both feet hip-width apart and step on the middle of the band with both feet. Hold the handles of the band in each hand and position the band above your chest, with your palms facing down.
- Keeping your elbows slightly bent, slowly raise your arms out to the sides until they are parallel with the floor. Make sure to internally rotate your shoulder joints by bringing your shoulder blades together and rotating your forearms inward towards your torso.
- Hold the position for a few seconds and then slowly lower your arms back to the starting position, keeping the internal rotation of your shoulder joints throughout the movement.
- Start in a pushup position with both hands on a plate. This will extend your range of motion.
- Break at the elbows and shoulders until your upper arm travels behind the body slightly.
- Then press back into the original position.
- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- With your hips up, press the plate toward the ceiling.
