equipment

Resistance Band

sets

3

reps

8-12

rest

45-60 sec

1. Anchor a resistance band at roughly chest height.
2. Stand side-on to the anchor, feet shoulder width apart.
3. Hold the free end in both hands at the centre of your chest.
4. Step away until the band is under tension.
5. Square your hips and shoulders to the front and brace hard.

1. Press both hands straight out in front of your chest.
2. Resist the band's pull to rotate you towards the anchor.
3. Hold the arms extended for a slow count.
4. Bring your hands back to your chest without twisting.
5. Finish all reps on one side before turning around.

Exhale as you press out, breathe steadily during the hold, inhale as the hands return.

• Nothing rotates — the whole point is staying square.
• Squeeze the glutes to lock the hips in place.
• Step further from the anchor to make it harder.
• Keep the hands level with the middle of the chest.
• Hold longer rather than adding more band tension.

• Letting the shoulders turn towards the anchor.
• Leaning away from the band to counterbalance it.
• Pressing the hands out high, near the chin.
• Holding the breath through the extended position.
• Standing so close that the band gives no resistance.

From hands at the chest to arms fully extended in front, with no rotation at any point.