Enjoy this free downloadable and printable resistance band exercise chart PDF. This is more than just a table or chart printout that you can download and print. It's a fully illustrated guide with pictures and explanations of each and every exercise. Download it below and keep it with you as a digital copy or print it out and use it as a hard a heavier band as your strength and fitness improves. Lighter bands are also better for building endurance whilst heavier bands are perfect for building power and strength. Bands can also be anchored to supports or used with gym equipment to enhance exercises such as bench-presses and pull-ups. The following exercises demonstrate how you can use Sit on a sturdy table. Loop the band around both feet. Support one leg on a chair. Pull the other leg back, bending at the knee. Slowly return to starting position. Repeat _____ times. Do _____ sessions per day. ☐ Sitting hip rotation - leg out Sit on a sturdy table. Loop the band around your ankle. Secure the band to the leg of the table. Begin by tying a piece of elastic exercise material, such as surgical tubing or Thera-Band, to a doorknob. (You may also hold one end of the band in each hand.) Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. Your upper arm should rest comfortably against your side. You can squeeze a One set of 25 reps, per exercise, (2 & 3 are stretching and not counted in reps). 2. Exercises are to be done before throwing, (on average 4 days a week). 3. Maintain proper technique. 4. Keep pace under control. 5. Keep arm, body, and mind relaxed. 6. Keep long, fluid breathing patterns. 7. Walk closer to the fence to reduce tension. 8. Upper Extremity Theraband Exercises - Sitting . 1. Chest Pull • Sit or stand with your feet shoulder-width apart. • Loop theraband around each palm. Put your arms in front of your body with elbows slightly bent. • Pull theraband outwards, across your chest. • Hold for 3 seconds. • Slowly return to starting position. • Repeat 10 Stand with your feet staggered and resistance band securely under your back foot. Hold the band over your back with both arms bent at the elbow and parallel to the ground. Keeping back flat and core engaged, extend right arm up overhead, palm facing away from body. then lower back down. Repeat on left side. Cardio Exercises. Core Exercises. Golf Exercises. Posture Exercises. Resistance Band Exercises. Upper Body Exercises. Warm Up Exercises. Water Aerobics Exercises. Weight Bearing Exercises. -With these exercises, keep leg straight out, knee flat on table, and foot/ankle off the edge of the table. The goal is to use the muscles to strengthen the ankle, not working out entire lower leg. Try to keep lower leg from moving or ^doing the work during these exercises. The exercise band should be These exercises are focused on correcting the most common causes that lead to iliotibial band (IT band) syndrome. It is frequently related to hip weakness and instability standing on one leg. The exercises are listed in a progressive order. The first three can be started immediately after the injury. • Exercises o *Do all exercises with a "right hand lead". This is what we will begin most practice pad/snare drum pieces with. However, once students become comfortable with the various exercises, it is a good idea to do a "left hand lead" to help the students become more comfortable with the left hand and not bridgeportmusic.org bridgeportmusic.org