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Office Exercise Band Booklet - Sample Exercises

 
FIT-TUBE

Mini-Break (warm-up, stretch, exercise)

Strength-Training Exercises:
Seated Row - mid-back
Arm Push Down - back of arm
Leg Extension - front of thigh

FLAT BAND  

Mini-Break (warm-up, stretch, exercise)

Strength-Training Exercises:
Seated Row - mid-back
Arm Push Down - back of arm
Leg Extension - front of thigh

 
List of all exercise and stretches in booklet

MINI-BREAK - CHEST & MID-BACK

WARM UP
With elbows bent at chest height and hands up with palms facing forward, squeeze shoulder blades together and push arms back. Make sure to stay in a comfortable range of motion (don't force movement). Repeat 30 times taking 1 second per repetition.

    

 

STRETCH--CHEST

Start Position:
- Head neutral with shoulders down and back
- Holding tubing behind neck in a wide grip
- Elbows bent and at chest height

Stretch: Gently push arms back and slightly down to a point of mild tension. Hold for 30 seconds (3-4 deep breaths).

    

 

EXERCISE--SEATED ROW (mid-back)

Start Position:
- Chair against desk, sitting forward in chair
- Legs fairly straight and wide apart, with heels touching the floor
- Tubing securely under both feet (see note on p. 7)
- Arms straight with thumbs up
- Bent forward from hips
- Head up, back neutral and abdominals tight

Movement: Squeeze shoulder blades toward spine, then pull arms back. Make sure force comes from mid-back, not arms. Return to start position and complete set.

     

 

 

ARM PUSH DOWN

Start Position:
- Tubing in right hand with right hand on left shoulder
- Handle in left hand, thumb up
- Left hand higher than elbow height
- Elbow close to side

Movement: Straighten left arm down. Only forearm moves - don't swing elbow. Return to start position, complete set, then repeat with right arm.

    

 

 

 
LEG EXTENSION

Start Position:
- Sitting with back against backrest
- Tubing loop (see p. 11) on right ankle with tubing anchored under left foot
- Hands on armrests or holding sides of chair

Movement: Straighten right leg, keeping knee pointed up and thigh stationary. Return to start position, complete set, then repeat with left leg.

    

 

 

 
MINI-BREAK - CHEST & MID-BACK

WARM UP
With elbows bent at chest height and hands up with palms facing forward, squeeze shoulder blades together and push arms back. Make sure to stay in a comfortable range of motion (don't force movement). Repeat 30 times taking 1 second per repetition.

    

 

STRETCH--CHEST

Start Position:
- Head neutral with shoulders down and back
- Holding band behind neck in a wide grip
- Elbows bent and at chest height

Stretch: Gently push arms back and slightly down to a point of mild tension. Hold for 30 seconds (3-4 deep breaths).

    

 

EXERCISE--SEATED ROW (mid-back)

Start Position:
- Chair against desk, sitting forward in chair
- Legs fairly straight with heels touching the floor
- Band securely under both feet (see note on p. 7)
- Holding band in both hands, fist grip, with thumbs up
- Bent forward from hips with arms straight
- Head up, back neutral and abdominals tight

Movement: Squeeze shoulder blades toward spine, then pull arms back. Make sure force comes from mid-back, not arms. Return to start position and complete set.

    

 

 

 
ARM PUSH DOWN

Start Position:
- Band in right hand, with right hand on left shoulder
- Band in left hand, thumb up
- Left hand slightly higher than elbow height
- Elbow close to side

Movement: Straighten left arm down. Only forearm moves - don't swing elbow. Return to start position, complete set, then repeat with right arm.

     

 

 

 
LEG EXTENSION

Start Position:
- Sitting with back against backrest
- Band looped around right ankle
- Both ends of band anchored under left foot
- Hands on armrests or holding sides of chair

Movement: Straighten right leg, keeping knee pointed up and thigh stationary. Return to start position, complete set, then repeat with left leg.

    

 

 

EXERCISES

Core
Pelvic Tilt - abdominals
Knee Lift - abdominals 
Side Bend - abdominals
Seated Forward Bend - low back, buttocks
Standing Forward Bend - low back, buttocks

Upper Body
Seated Row - mid-back
Standing Row - mid-back
Shrug - mid-back
Chest Press - chest, front of shoulder
Arm Rotation - rotator cuff 
Arm Pull Away - back of shoulder
Side Arm Raise - middle of shoulder
Front Arm Raise - front of shoulder
Arm Push Down - back of arm
Arm Press Up - back of arm 
Arm Curl - front of arm
Wrist Extension - forearm

Lower Body
Squat - front and back of thighs, buttocks
Lunge - front and back of thighs, buttocks
Leg Push Back - buttocks, back of thigh
Leg Extension - front of thigh
Leg Pull Away - hips

STRETCHES
Low Back
Chest 
Chest - Tight
Chest - Advanced
Forearm
Front of Shoulder
Neck/Shoulder
Rotator Cuff
Back of Thigh

 

 

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