The video above demonstrates how to perform this exercise one time with each leg. The final holding position for each leg 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) To increase the resistance, step further away from where the band is tied or use two or more bands together.

3) Use a watch or a clock with a clearly visible second hand, so that you can accurately time your exercises.

4) Try not to let the band slide too far up your leg while performing this exercise.

5)  The final position for all the exercises should be held for 10-15 seconds.  The amount of effort you should be exerting during this time should be between 70-80% of your maximum strength.