The video above demonstrates how to perform this exercise one time facing each direction.  The final holding position for each direction is shown in Figures 1a and 1b below:

Repeat this process one more time giving you a total of two ‘reps’ for this exercise as shown in the table below:

Training Schedule:  The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all of the exercises and allow you to chart your progress along the way.

Training Tips:

1) Pay attention to the order in which to grab the band with your hands while performing this exercise.  This will ensure that both arms are used effectively in holding the final position for each direction.