resistance band squat. Stand with your feet wide apart at shoulder length. Place the band underneath both feet making sure you have equal length and resistance of the band to deal with from either side. Make sure you keep your back straight. Keep your wrists straight; hold the handle at a 90 degree angle, squat down, hold for one second and then come back up and repeat. 3 sets of 10 reps should be fine.
The second exercise is the exercise band row. You will require some sort of pole which you can wrap the resistance band around. Making sure you have equal resistance from both sides, hold the grip firmly, slightly bend your knees while keeping your back straight to avoid any injuries and slowly but smoothly pull inwards, hold for a second and then repeat. Make sure resistance is maintained during the exercise and that your arms are always kept close to your rib cage area. 3 sets of 10 reps is the recommended amount.
The third exercise is the resistance band press. Using the same approach as the resistance band row, you need to have the band securely fastened around a pole. Instead of facing towards the pole, you should have your back faced towards it. Place one foot slightly ahead of the other to assure stability. Keep your back straight at all times. Hold a steady grip, move your arms back to the point where your elbows are slightly behind your back and then push forward at a 180 degree angle forward. It is recommended to do 3 sets of 8 reps.
The fourth resistance band training exercise is resistance band triceps pushdown. This consists of the same posture as that found in the resistance band press with one foot ahead of the other for stability and you are back being absolute straight. Only difference is that you will be facing towards the pole on this occasion. Hold the grip at about chest height with wrists absolutely straight. Keeping your elbows next to your rib areas and without moving them, move your arms down making sure you are applying pressure on your triceps and move slowly back to resting position and repeat.