Resistance Band Basics: GUWellness: Mind, Body, Soul

Special thanks to instructor, Lena Nirk, and everyone who came out to participate in Resistance Band Basics in the first of our On the Lawn series.  Many participants requested a "cheat sheet" of the exercises that were demonstrated during the class.  This is meant as a reminder, not a fully detailed description of each move.  We hope you'll be able to use this as a tool to help guide you through the workout either at work or at home.

Warm Up

• Step squats (step right, squat; step left, squat)
• Step squat with leg lifts to the side
• Step squat with leg lifts to the back

Stretch

• Reach up and over with hand on hip
• Twist to the back
• Quad stretch (legs one stride apart, bend back knee and lift heel)
• Dutch girl (heel out, toe up, lean over)
  

Lower Body

• Squat:  Place green band under feet, squat with arms straight, up and down for 15. Keep rear back, toes light, knees stay behind toes.
• Hamstring curls:  Tie band to ankle, anchor band by standing on it with other foot, bring foot back toward rear.
• Lateral raise –same as above, lift straight leg out to side.
  Switch band to other ankle and repeat hamstring curls and lateral raise on opposite side.

Upper Body

• Bicep curl:  Anchor purple band under foot, anchor elbow against body, bicep curls.
• Tricep extension:  Grab band behind back, pull up over head.Switch to other side and do bicep curl and tricep extension.
• Lateral raise:  Anchor purple band under foot, lift arm out straight to the side .
• Front raise:  Same arm, lift arm straight out to the front. Repeat on other side.

Chest
These exercise can be done using either purple or green, standing or sitting.

• Press:   Place band behind the back, under arms. Start with arms up, bent and parallel to the ground. Press forward and touch fists in front of chest.
• Fly: Keep band behind back, arms out straight to side, pull band,fists touch in front of body.
• Add the Abs!  Both the press and the fly can be done sitting on the ground with legs bent in front and 6 inches off the ground.
• Row:  Sitting on the ground, legs out straight in front, band around feet, pull back with elbows next to body.
  

Stretch (again)

• Bring arms straight across body
• Bring arms forward, thumb pointing downward and placing pressure on extended arm
• Push tricep back behind you
• Pull hand back with arm straight
• On the ground, butterfly (souls of feet together, knees down, back straight and lean in.
• Both legs out straight and reach.