A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A banded hip hinge that trains your glutes, hamstrings, and back control.

1. Stand on the band with feet hip-width, band across your upper back.
2. Soften your knees and brace your core.
3. Push your hips back and hinge forward with a long spine.
4. Pause when you feel tension in your hamstrings.
5. Drive your hips forward to stand tall again.

An anti-rotation band hold that trains your core and helps you stay steady.

1. Anchor a band at chest height and stand sideways to it.
2. Hold the band at your chest with both hands.
3. Step away until the band has tension and brace your core.
4. Press your hands straight out and hold.
5. Breathe slowly, then bring your hands back to your chest.

A squat using a resistance band to train your quads, glutes, and core.

1. Stand on the band with feet shoulder-width, holding the ends at your shoulders.
2. Brace your core and sit your hips back and down.
3. Lower until your thighs are about parallel, or as low as you control.
4. Drive through your feet to stand tall against the band.

A standing pull that trains your back, shoulders, and arms.

1. Stand tall and hold the band at chest height.
2. Brace your core and pull your elbows back.
3. Squeeze your shoulder blades together.
4. Slowly return with control and repeat.

A band press that trains your chest, shoulders, and triceps.

1. Anchor the band behind chest height and face away from it.
2. Hold the handles by your chest with elbows bent.
3. Step forward to add tension and brace your body.
4. Press both hands straight forward until your arms are long.
5. Control the handles back to your chest and repeat.

A glute bridge with a band that trains your glutes and hips while keeping both legs working together.

1. Place a band above your knees and lie on your back with feet flat.
2. Brace your core and press your knees gently out into the band.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.

A standing band press that trains your shoulders and triceps with steady band tension.

1. Stand on the band with feet hip-width apart and hold the ends at shoulder height.
2. Brace your core and keep your ribs down.
3. Press both hands overhead until your arms are straight.
4. Lower with control back to shoulder height.
5. Repeat for your reps.

An anti-rotation band hold that trains your core and helps you stay steady.

1. Anchor a band at chest height and stand sideways to it.
2. Hold the band at your chest with both hands.
3. Step away until the band has tension and brace your core.
4. Press your hands straight out and hold.
5. Breathe slowly, then bring your hands back to your chest.

A doorway hold that stretches your chest and front shoulders.

1. Stand in a doorway with forearms on the frame at shoulder height.
2. Step one foot forward until you feel a gentle chest stretch.
3. Hold the position and breathe slowly.
4. Step back to release the stretch.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.