Thera-Band 21900 Instruction Manual - page 7
Deadlift (Quadriceps, Gluteus Maximus)
Accessories: Exercise Bar, Short tubing
Stand on exercise station. Grasp the exercise bar
about a shoulder width apart with your elbows
straight. Bend your hips and knees, keeping your
back and neck straight. Extend your knees and hips
at the same time, keeping your elbows straight and
pulling the bar upward. Hold and slowly return.
Calf Raise (Gastroc-Soleus muscles)
Accessories: Exercise Bar, Long tubing
Stand on the edge of the exercise station, with your
heels off the edge. Place the exercise bar over your
shoulders, behind your neck. Keeping your knees
straight, lift up onto your toes. Hold and slowly
return.
Strengthening Exercises : Back & Core
Abdominal Curl (Abdominals)
Accessories: Exercise ball, short tubing, handles
Lay on ball in a bridge position with feet flat on the
ground. Grasp the handles at shoulder level with
your elbows bent. Curl your trunk up off the ball,
keeping your back on the ball. Keep your hips from
sagging down. Hold & slowly return.
Variation: Perform with arms extended overhead
for more challenge