Resistance Bands

Updated: Dec 11, 2020




Resistance Bands 

Ankle mobility 1 set of 10- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving foot outward) with resistance band anchored or held.  Banded SIde Lunge into knee drive 2 sets of 10- band anchored, and around hip, lunge away from anchor point. Banded Forward lunge- 2 sets of 10- band anchored, and attached around the forward moving leg just below knee pulling knee outward- goal being to hold knee in neutral position and not allowing it to go out while lunging forward.  Band pulls- 2 sets of 10 -  stand shoulder width on long band, and pull with both arms up to chin.  Arm raises 2 sets of 10 -use a small looped band held by thumbs, press arms out just wider than hip width and rise above your head and back down. Adduction and abduction- 2 sets of 10 each direction, band ancored, and around ankle. Shoulder cross pull 1 set of 10 each side- same position as bird dog with band anchored reach across and pull band across chest to opposite shoulder. 


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Resistance Bands April 2021

Repeat twice. 10x ankle mobility each direction (dorsiflexion, inversion, eversion) 10x bird dog each side 10x adduction each side 10x arm raise 10x glute grabber each side 10x plank rows each side 10