Station 1 exercises
Station 1 has a great spot to wrap Therabands around at different heights. It also has a flat bench at an appropriate height for transfers. The bench is a great piece of equipment for both strengthening and stretching exercises.
Chest Press: TheraBand
Muscles Primarily Used
Pectoralis Major
Deltoids
Triceps
Trapezius
Directions
Anchor TheraBand
Grip handlebars at chest level
Push TheraBand forward and bring hands together
Hold position for 1-2 seconds
Return to original position
Sets x Reps
2 x 10 for strength
3 x 15 for endurance
Variation: Alternate arms or single arm. Use lighter or harder resistance band
Row: TheraBand
Muscles Primarily Used
Rhomboids
Upper Trapezius
Latissimus Dorsi
Biceps
Directions
Anchor TheraBand
Hold the handlebars with arms extended
Pull hands towards waist to make resistance band taut
Hold position for 1-2 seconds
Return to original position
Note: Make sure to squeeze blades of scapula together.
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: Alternate arms or single arm. Use lighter or harder resistance band
Chest fly: TheraBand
Muscles Primarily Used
Pectoralis Major
Anterior Deltoid
Directions
Anchor TheraBand
Position arms out to the side with elbows slightly bent
Bring hands together horizontally
Hold position 1 –2 seconds
Return to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: Alternate arms or single arm. Use lighter or harder resistance band
External Rotation: TheraBand
Muscles Primarily Used
Shoulder External Rotators
Infraspinatus
Teres Minor
Directions
Anchor TheraBand
Grasp handles with shoulders and elbows at 90 degrees.
Pull the band away from the workout equipment, rotating forearm backwards
Make sure to keep upper arm parallel to the ground, elbow at shoulder level, and wrist straight
Note: Don't let the elbow drop below shoulder level and keep the elbow bent at 90 degrees
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: Alternate arms or single arm. Use lighter or harder resistance band
T's
Muscles Primarily Used
Scapular Stabilizers
Middle Trapezius
Directions
Lie on stomach on mat
Bring arms to side and keep straight.
Raise arms up like a T and squeeze shoulder blades together
Note: Relax shoulders at try not to bring them up to your ears.
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Y's
Muscles Primarily Used
Scapular Stabilizers
Lower Trap
Directions
Lie on stomach on mat
Start with arms at sides
Raise arms up like a Y making sure to squeeze the lower back
Return to start position
Note: Relax shoulders and make sure they do not come up to the ear.
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: If it is difficult to lift arms while they are straight try to bend elbow to shorten arm and then squeeze shoulder blades together. Having your arms out straight or adding a weight in your hand will make this exercise harder.
Push-Ups
Muscles Primarily Used
Pectorals
Deltoids
Triceps
Serratus Anterior
Directions
Lie on stomach on mat
Hold on to rail with hands
Push with hands to lift torso of the mat
Lower down with arms until chest almost touches the mat.
Return to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: Pushups are harder when legs are straight. To make easier have knees bent and on the ground with hips up and back straight.
Cross fly: TheraBand
Muscles Primarily Used
Upper Back Muscles
Rhomboids
Posterior Deltoids
Directions
Anchor TheraBand
Cross the handles and then grasp handles.
Pull the band outwards and back.
Hold for 1-2 seconds
Return to original position
Sets x Reps
3 x 10 for strength
3 x 15 for endurance
Variation: change resistance of TheraBand
Prone on Elbows Stretch
Muscles Primarily Used
Stretches Trunk and Hip Flexors
Directions
Lie on stomach on mat
Place arms underneath and prop up on elbows
Allow back to relax
Hold for 30-45 seconds
Return to starting position
Sets x Reps
3 x 30-45 seconds
Variation: If you don't feel enough of a stretch on elbows fully lengthen arms to get more of a stretch