Standing adduction

Anchor a loop band at ankle height to a support and stand with your right side facing the support, wrapping the free end around right (outer) ankle.

Stand perpendicular to the band and step away from the support to create some tension. From a wide stance, get into a quarter squat. Pull your right leg in toward your left, working against the resistance. Slowly return to the starting position.

Repeat for 15 reps, then switch legs.

Upright rows

With your feet positioned over the centre of the band, shoulder-width apart, grip the band with your palms toward you and position them just in front of your thighs.

Use your elbows to pull the band straight up the front of your body to shoulder level, keeping your elbows bent and positioned in a high V.

Slowly lower back down to the starting position.

Repeat for 10-12 reps.

Pull-aparts

Grab the band in each hand. If the band is very long, let it dangle and hold onto the actual band so that there is no slack.

Stand with your feet hip-width apart. Extend your arms straight out, palms facing away from your body. Make sure there is enough tension in the band that it is a challenge to pull your arms apart, but not so much that you have to strain to do so.

Keeping your arms straight, pull the band apart until you feel the tension. Return to the starting position.

Repeat for 10 reps.

Standing chest press

Anchor the band on a cable column or sturdy support at chest height. Holding the band with both hands with your back to the band.

Step forward to reduce the slack, positioning your hands at chest height. With your elbows up and your palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze your chest muscles. Return to the starting position. 

Repeat for 12–15 reps.

Side lunge lateral raises

Stand straight with your feet hip-width apart, hold the band with your right hand and step onto the band with your right foot. Step out to the side with your left leg, lunge, and take your right hand toward your left foot.

Use your right foot to push you back to the starting position and raise your right arm out to the side until your elbow is at shoulder height.

Keep your back straight, engage your core, and face forward. Breathe out as you lunge and keep your toes pointing in the same direction as the knees. Inhale as you raise your arm out to the side and return to the starting position.

Repeat for 10 reps. Then switch legs.

Forward raises

To hit the front of your shoulders, stand on the middle of the band with your feet shoulder-width apart and grip the handles at your sides with your palms facing back, thumbs pointing inward.

Next, without locking your elbows, bring your right arm straight out in front of you to shoulder height.

Slowly lower back down.

Raise the roof for 8–12 reps before switching arms.