Section 3 – Exercise Videos
Exercise #4 ~ Upper Body
Exercise #4 – Workout Summary
Muscles Used: Lateral Spine Rotators, Hip Stabilizers, SC Joint Movers

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:

Exercise #4

Repeat this process one more time giving you a total of two ‘reps’ for this exercise as shown in the table below:x4

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)  Remember to always train within the physical limits of the band.  What this means is no matter how much effort you are exerting for a given exercise, the resistance band should still be capable of stretching a little further.   If the band is stretched to its maximum where there is no more stretch left in it, you will essentially turn the resistance band into a static rope, or cable, incapable of returning any elastic force back.  This greatly reduces its effectiveness.  If this should happen to you, then watch the video on How to Increase Resistance and use one of the methods presented there.

2) 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.

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