With feet shoulder width apart, stand upright with a bench or chair about 3-6 inches behind you. Keep shoulders down and back, core engaged and neutral spin. Inhale; bend knees while allowing hips to bend back behind, body weight should be in the heels of feet. Lower body down until bottom...

Adjust chest pad height so that pad rests comfortably between chest line and abdomen. Press chest firmly against pad, standing straight up with shoulders down and back and head as a natural extension of the spine. Grasp handles to assist with maintaining chest against pad. Place right foot on...

Secure the band around something stable and at chest/shoulder height. Hold handles in both hands so that the bands run along the inside of the arms. Move far enough away so there is tension on the bands. Begin the movement with the arms bent, palms facing down. Press arms straight out in front,...