3 × 10reps - 2010 - Lighter band to warm up

• Anchor the band securely at chest height (around a pole, door anchor, or fixed point).

• Hold the handles or band ends with palms facing each other, arms extended.

• Step back to create light tension, stand tall with soft knees and braced core.

• Pull elbows straight back close to your sides until hands reach the ribs.

• Squeeze shoulder blades together, then slowly return to the start with control.

3 × 10reps - 2010 - Lighter band to warm up

• Stand on the middle of the band with feet hip-width apart, holding the ends or handles in front of your thighs.
• Keep a tall posture, shoulders back, and core braced.
• Pull the band straight up towards your chest, leading with your elbows (they should stay higher than your wrists).
• Stop when your hands reach mid-chest or just below the collarbone—avoid shrugging your shoulders.
• Lower slowly under control back to the start.

3 × 10reps - 2010 - Lighter band to warm up

• Anchor the band securely above head height (e.g., door anchor, pull-up bar, or sturdy beam).
• Kneel or stand tall facing the anchor, holding the band with palms facing each other (neutral grip).
• Start with arms extended overhead and a light stretch in the band.
• Pull the band straight down towards your upper chest, keeping elbows close to your sides.
• Squeeze your lats and shoulder blades together at the bottom, then slowly return to the start.