Muscles worked:

Primary: Chest
Secondary: Shoulders, Triceps

Instructions:

• Lie on the floor, face down with hands placed at chest level, about 4-7 inches farther than shoulder-width apart.

• Keeping your back straight, push yourself up extending your arms but not locking your elbows.

• Hold for a brief second while flexing (squeezing together) your chest.

• Slowly lower yourself as far as you can, or until your nose touches the ground. Your back and hips should still be straight, while your elbows point out.

Don'ts:

• Don't allow your back to bend or arch. Keep your body as straight as possible.

• Don't just let your body fall back down to the floor. Resist your body's downward force by lowering yourself slowly.

Alternate exercises:

• Crossovers (Tb)

Note: You should do the Bent-knee version  if you are unable to do a full set of Push-ups, using proper technique.

Muscles worked:

Primary: Shoulders
Secondary: Trapezius

Instructions:

• Stand with feet hip-width apart. With your right foot, stand on one end of the theraband.

• Grasp the other end of the theraband in your right hand.

• Your shoulders should be back, chest out, and back straight with a slight forward lean.

• Raise your right hand upwards in front of you until it is a little higher than shoulder level, keeping your palms facing down.

• Lower your hands slowly to the starting position in a slow, controlled manner.

• After completing a set with your right hand, put the theraband under left foot, switch hands, and repeat.

Don'ts:

• Don't swing your hand up and then simply drop your hand down without resisting the therabands force. Always use slow, controlled movements.

Alternate exercises:

• Lateral Raise (Tb)

Muscles worked: Trapezius

Instructions:

• Stand on the middle of the theraband with feet hip-width apart.

• Grasp the ends of the theraband in each hand, palms facing your body.

• Your chest should be out, shoulders back and dropped down as far as they will naturally go.

• Raise your shoulders as high as possible towards your ears, keeping arms straight.

• Hold for a second at the highest point while flexing your trapezius muscles.

• Return to the starting position in a slow, controlled manner.

Don'ts:

• Don't bend at the elbows and lift with your arms. It is very important that you lift the theraband with trapezius muscles by raising your shoulders only.

Alternate exercises:

• Lateral Raise (Tb), Front Shoulder Raise (Tb)

Muscles worked: Triceps

Instructions:

• Stand with feet hip-width apart.

• Stand straight with shoulders back and chest out.

• Grasp one end of the theraband with your left hand and raise your arm over your head, with your elbow bent and your upper arm in a vertical position. The theraband should be hanging straight down between your shoulder blades.

• Keeping this position, grasp the other end of the theraband behind your back with your right hand and slowly pull the theraband down so your left forearm is touching your left bicep.

• Raise your left hand upwards extending your arm until it becomes straight.

• Hold this position for a second while flexing your triceps.

• Slowly lower your hand to the starting position in a controlled manner.

• Switch arms and repeat.

Don'ts:

• Don't allow your elbow to move forwards or backwards. Your elbow should stay at the same position throughout the exercise.

Alternate exercises:

• Tricep Pushdown (Tb)

Muscles worked:

Primary: Quadriceps

Secondary: Hamstrings, Buttocks

Instructions:

• Stand on the middle of the theraband with both feet shoulder-width apart, toes pointed straight forward.

• Grasp the ends of the theraband in each hand and stand upright with back straight and head up.

• Your knees should be slightly bent, and your back should have a slight forward lean.

• Slowly squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.

• You should be looking upwards, your upper back slightly leaned forward and your lower back slightly curved inward or straight.

• Now stand up to the starting position forcing your hips in and your head up.

Don'ts:

• Don't allow your back to hunch over at any time.

• Don't allow your knees to move farther forward than your toes.

Alternate exercises:

• Lunges (Tb)

Muscles worked: Calves

Instructions:

• Stand with the ball of your right foot on the edge of a raised surface, such as a short bench.

• The raised surface should be placed in front of a wall.

• Lean slightly forward with your hands holding your balance on the wall.

• Your left foot should be resting directly behind your right foot.

• Slowly lower your right heel as far down as possible stretching your calf muscle.

• Lift your body upwards by extending your foot at the ankle and raising your heel as far as possible. Hold this position for a second while flexing your calf muscle.

Don'ts:

• Don't bounce or lift yourself in small quick motions. Be sure to move through the full range of motion in a slow, controlled manner.

Muscles worked: Anterior Tibialis

Instructions:

• Stand upright with your toes over the edge of a raised surface.

• Hold on to a wall or a bar for balance.

• Only your heels should be on the edge with your toes extended as far out over the edge as you can.

• Pull your toes upward toward your shins as far as you can, hold for a brief second feeling the contraction in your anterior tibialis muscle.

• Your body should remain upright.

• Slowly lower your toes to the starting position in a controlled manner.

Don'ts:

• Don't allow too much of your foot to be standing on the edge. Be sure to only have your heel resting on the edge of the raised surface.

Muscles worked:

Primary: Lower Back
Secondary: Hamstrings

Instructions:

• Stand on the middle of the theraband with feet close together.

• Grasp the ends of the theraband with both hands.

• Keeping your back straight and your head up slowly bend over at the waist until your back is parallel to the floor.

• Keep your legs straight.

• Raise yourself to the starting position.

Don'ts:

• Don't go down farther than being parallel to the floor.

Alternate exercises:

• Seated Rows (Tb), Bent Over Rows (Tb)

Muscles worked: Middle Back, Lats (Latisimus Dorsi)

Instructions:

• Stand on the middle of the theraband with feet hip-width apart.

• Grasp the ends of the theraband with both hands.

• Stand bent over at the waist with back straight and parallel to the floor. -Your legs should be bent, neck straight and face pointed towards the floor.

• Keeping your back straight, pull the theraband in towards the side of your body while squeezing your shoulder blades together.

• Your elbows should be pointing up towards the ceiling.

• Return to the starting position in a slow, controlled manner.

Don'ts:

• Don't let your back hunch over or move up and down. Keep back straight and parallel to floor.

Alternate exercises:

• Stiff-leg Deadlifts (Tb), Seated Rows (Tb)

Muscles worked: Biceps

Instructions:

• With the theraband in your left hand, sit on a flat exercise bench or chair with your feet about shoulder-width apart, knees bent.

• Put one end of the theraband under your left foot.

• Bend forward and extend the left arm holding the end of the theraband between your legs so that your elbow and upper arm is braced against the inside of your lower thigh. You should have a palm-up grip.

• You should be leaning slightly into the left leg. Rest your other hand on your right thigh or hold your left elbow in place.

• Keeping your wrist straight, slowly curl (raise) the theraband up toward your chest.

• Hold for a second while flexing your biceps.

• Return to the starting position in a slow, controlled manner.

• Switch sides and repeat.

Don'ts:

• Don't hunch over, keep your back straight.

Alternate exercises:

• Biceps Curl (Tb)

Muscles worked:  Inner Forearms, Wrists

Instructions:

• Sit at the end of a bench or chair with your feet hip-width apart.

• Place one end of the theraband underneath your left foot.

• Grasp the other end of the theraband in your left hand, which should be hanging over your left knee, with your palm facing up.

• Your left forearm should be resting against your thigh.

• Your upper body should be upright, but you may lean slightly into your left leg for comfort, keeping back straight.

• Curl your hand up toward your body as far as possible. Hold for a brief second flexing your forearms.

• Return to the starting position in a slow, controlled manner.

• Switch sides and repeat.

Don'ts:

• Don't allow your forearm to rise up off your thigh. Your forearm should be stationary at all times.

Alternate exercises:

• Reverse Wrist Curls (Tb)

Muscles worked: Lower Abdominals

Instructions:

• Sit on the edge of a bench with hands holding on each side.

• Your legs should be bent with your feet close together.

• You should lean back keeping your back straight.

• Using your Abdominals, raise your upper torso while at the same time bringing your knees up towards your chest.

• Hold this position for a brief second while flexing your Abdominals.

• Slowly return to the starting position in a controlled manner.

Don'ts:

• Don't use your hands to pull yourself up. Only use your hands to maintain balance.

• Don't just go through the motions. It is very important that you use your Abdominals to pull yourself up and lower yourself.

Alternate exercises:

• Crunches