Table of Contents
Part 1 Overview 7
Introduction 8
What Is Resistance Training? 9
Why Train with Bands? 10
Choosing a Band 11
Before You Begin 13
Part 2 The Programs 15
How to Use This Book 16
Level 1 Getting Started 19
Level 2 Growing Strong 20
Level 3 Advanced 21
Super Fit 22
Baseball/Softball 23
Basketball 24
Biking/Cycling 25
Bowling 26
Golf 27
Jogging/Walking/Hiking 28
Skiing 29
Swimming 30
Tennis 31
Arthritis 32
Back Pain 33
Hip Issues 34
Knee Issues 35
Osteoporosis 36
Shoulder Issues 37
Wrist Issues 38
Diabetes 39
High Blood Pressure 40
Breathing Conditions 41
Sarcopenia 42
Part 3 The Exercises 43
Upper Body Series
Pull-Down 45
Flye 46
Reverse Flye 47
Horizontal Chest Press 48
Incline Chest Press 49
Frontal Raise 50
Lateral Raise 51
Shoulder Press 52
Sword Fighter 53
Downward Sword Fighter 54
Long Row 55
Upright Row 56
Bike Pump 57
Archery Pull 58
Triceps Extension 59
Horizontal Triceps Extension 60
Chair Dip 61
Lawnmower Pull 62
Trombone Press 63
Shrug 64
Biceps Curl 65
Reverse Curl 66
Forearm Flexion & Extension 67
Wrist Fold 68
Racehorse 69
Lower Body Series
Gas Pedal 70
Leg Press 71
Squat 72
Squat Shuffle 73
Forward Lunge 74
Side Step 75
Leg Curl 76
Leg Abduction 77
Hip Extension 78
Core Series
Chair Sit-Up 79
Half Sit-Up 80
Reverse Wood Chop 81
Side Bend 82
Crescent Moon 83
Pelvic Lift 84
Push-Up 85
Attachment Series
Rotator Cuff-Internal Rotation 86
Rotator Cuff-External Rotation 87
Long Row 88
Lat Pull-Down 89
Chest Flye 90
Leg Abduction 91
Leg Adduction 92
Leg Curl 93
Hip Extension 94
Torso Rotation 95
Ball & Band Series
Chest Press on Ball 96
Bench Press on Ball 97
Upright Flye on Ball 98
Reclining Flye on Ball 99
Dumbbells & Band Series
Chest Press with Dumbbells & Band 100
Chest Flye with Dumbbells & Band 101
Lateral Raise with Dumbbells & Band 102
Frontal Raise with Dumbbells & Band 103
Biceps Curl with Dumbbells & Band 104
Warm-Ups & Stretches
Windmill 105
Elbow Touch 105
Shoulder Box 106
Choker 107
Lying Knee to Chest 107
Sit & Reach 108
Rear Calf Stretch 108
Gas Pedal 109
Twister 109
Side Bend 110
Rock 'n' Roll 111
Head Tilt 111
Tennis Watcher 112
Index 113
Acknowledgments 119
About the Author 119
