Thera-Band 21900 Instruction Manual - page 6
Upright Row (Upper Trapezius, Deltoid)
Accessories: Medium tubing, exercise handles
Stand on exercise station and grasp handles near your
waist with elbows extended. Pull the tubing upward
toward your chin, bending your elbows. Keep your
back & neck straight. Hold & slowly return.
Variation: Perform with Exercise Bar
Strengthening Exercises : Lower Body
Squat (Quadriceps, Gluteus Maximus)
Accessories: Exercise Bar, Medium or Long
tubing
Begin standing on exercise station with feet a
shoulder width apart. Place exercise bar on
shoulders behind the neck. Slowly bend knees,
keeping your weight through heels, and knees
behind the toes. Keep back straight. Hold & slowly
return.
Variation: Perform with bar on chest for front
squat.
Lunge (Quadriceps, Gluteus Maximus)
Accessories: Exercise Bar, Long tubing
Stand on the exercise station in a wide stance, with
one foot on each side. Begin with Exercise Bar on
your shoulders behind your neck. Bend your
knees, lowering your hips to the floor. Keep your
back and neck straight, and front knee behind the
toes. Hold and slowly return.
Variation: Change the attachment position of the
tubing for different resistances