Resistance Row

• The band will come into the opposite hand to foot. Let’s take the band underneath the right foot and into the palm of the left hand.
• Step your left leg behind you into a “Long Diagonal Lunge”.
• With a firm grip, your leg arm is straight, your palm facing inwards.
• Exhale as you pull band towards your waist, bending arm (elbows point straight back).
• Inhale as you resist back to straight.
• 10 – 12 slow, controlled repetitions. Perfect on the opposite side

Targets: 

Long Diagonal Lunge: Head to toes make a diagonal. And you a long.

Pitched forward at the hips ~45 degrees.
Torso in  Front knee bent, back heel lifted.

This requires enough strength in the torso to stabilise in the bent-over position, with the spine straight and the natural curves in the lower back. A great way to start – is seated in a chair.

Back Behind The Back

• Begin standing in a narrow squat position.
• Your arms will start behind your back, with the MVMT band around the forearm/wrists*. Your arms are straight, but not locked. Palms facing inwards.  There should be a gentle outward press into the band.
• Exhale as you press your arms up and back (keeping the arms straight but not locked).
• Inhale to lower/return arms to a “hover
• Complete 12 reps with palms facing inwards. Then repeat palms facing upwards.

Targets: Triceps (back of the arms) and Latts. 

*Note: the lower the band (wrists) the harder… slightly higher (forearms) will be easier.

Wide Bridging Pulses

• Place MVMT band around your outer thighs just above your knees.
• Begin lying on your back,  feet shoulder width apart and parallel. (Step feet wider to increase the challenge).
• Knees bent, heels under knees. Arms down by your side. Neutral spine.
• Lift Hips to Bridge Position. Maintain the height of the hips and pulse knees outwards into the band.
• Perform 10-12 Pulses.

Targets:  Hip Abductors (Glute Med, Min) concentrically as you press out, and Hip Extensors (Glute Max, Hamstrings) isometrically to maintain the height. Double Win.

* Lighting up the room optional.

Band around the wrists

• Place MVMT band around your wrists/forearms.
• Begin lying on your back,  feet shoulder width apart and parallel. (Step feet wider to increase the challenge).
• Knees bent, heels under knees. Arms down by your side. Neutral spine.
• Lift Hips to Bridge Position. Maintain the height of the hips and pulse knees outwards into the band.
• Perform 10-12 Pulses.

Targets:  Hip Abductors (Glute Med, Min) concentrically as you press out, and Hip Extensors (Glute Max, Hamstrings) isometrically to maintain the height. Double Win.

* Lighting up the room optional.