Exercise Variations for Tubing
This page has exercises divided out into each movement category; select one variation for each depending on what you think will work for your body! As always, please be sure to consult with your physician regarding whether it is safe for you to start a strength training regimen, and begin with light weights until you are confident with the movement!
Horizontal Pull
Seated Row
Squeeze your shoulder blades together, and pull your elbows back.
Vertical Pull
Kneeling Lat Pulldown
My favorite of the bunch. Should feel like you're pulling your elbows toward your back pocket.
Shoulder Extension
Stick your rear our like you're using it to bump a door closed behind you, and hold that position while moving your arms.
Horizontal Push
Pushup Progression
Pick a surface height that works for you. That may be the kitchen counter or bar.
Tubing Chest Press
Brace yourself against the pull of the tubing, and go!
Vertical Push
Overhead Press
Alternatively, you can do one arm at a time while standing on one end of the band.
Squat
Banded Squat
This will likely require multiple bands hooked on at once.
Hinge
Bridge Progression
Pick the version that is right for you. Make sure you get your hips up into a straight line with your knee!
Rotation/Core
Pallof Press
Press away from your chest and hold one second - you should feel the band trying to turn your body.
