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.

2) All of the exercises in this program recommend using between 70-80% of your maximum strength over a 10-15 second period of time.  This is a significant amount of effort and the best way to gauge this is you should feel like you need to give your muscles a rest from the exercise around the 10 second mark.  So when it’s your turn to do the exercises, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, such as 20 seconds or more, then you do not have enough resistance and will need to increase it.

3) If you experience any abnormal discomfort during these exercises, ease off just a little bit.  If the discomfort persists, consult with your physician before continuing.