The video above demonstrates how to perform this exercise one time with each arm. The final holding position for each arm 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) It doesn’t matter what time of day you exercise; however, your body will respond best if you choose the same time each day to train..

2) Periodically check your resistance bands for any wear and tear.  Replace them when necessary to prevent them from breaking during an exercise.

3) The exercises demonstrated in this program are meant to be physically challenging so if you find that your initial attempt with an exercise is too easy, you can either take an extra step away from the pole to further stretch the band, use a band with a higher resistance level, or use two or more bands at the same time. Remember, holding the final position for these exercises using 70-80% of your maximum strength is a significant amount of effort to exert over a 10-15 second period of time before wanting to take a rest.