Posted by Michael Evans

1. HIGH PULL

-Use a door anchor to secure your tube band (top of the door)
-Grip both handles 
-Stand back to give yourself enough resistance 
-Create a split stance (one leg forward, other leg back) 
-Pull your arms to your chest

2. LATERAL CHOPS

-Use a door anchor to secure your tube band (shoulder to hip height)
-Grip both handles 
Stand back to give yourself enough resistance 
-Twist your body to the other side (180 degree turn), creating a chopping movement

* Perform this exercise on each side

3. AROUND THE WORLD

-Use a door anchor to secure your tube band (bottom of the door) 
-Grip both handles 
-Stand back to give yourself enough resistance (but not too far back) 
-Pull the tube band up and turn it around (circular movement)

* Alternating movements

4. POWERBAND SWINGS

-Wrap the band on the bottom of the post 
-Get a grip of the band with both hands (hands are next to each other) 
-Stand back to give yourself enough resistance 
-Bend down, move your bottom back, flatten your back, and then pull up (similar to a kettle bell swing) 

*You can opt to pull up until shoulder or chest height

5. POWERBAND ROWS

-Wrap your powerband around a smooth surface
-Get a grip of the band with both hands, making a triangular shape 
-Stand back to give yourself enough resistance 
-Row your arms (squeeze your shoulderblades along the process)

RESISTANCE BANDS USED:

Tube bands with handles and door anchor

Powerbands

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