TUBING EXERCISES

SQUAT-

Place tubing under both feet.  Spread feet shoulder width apart and bring handles up to shoulder level.  Slowly bend at the knees until your thighs are parallel to the floor.  Make sure your knees do not pass your toes.  Hold and then return to original position.

TARGET MUSCLES: HAMSTRINGS, QUADRICEPS, GLUTEUS MAXIMUS, GLUTEUS MINIMUS

CALF PRESS-

Sit on a bench or on the floor and extend one leg out in front.  Wrap the tube around the ball of your foot and hold the tube tight.  Slowly push your toe away from you against the resistance and then release.

TARGET MUSCLES: SOLEUS, GASTROCNEMIUS

PUSH-UP-

Lie on the floor on stomach with legs straight and together, on the balls of feet.  Place tubing across your upper back and below your underarms.  Bend elbows and place palms on the floor beside shoulders.  Slowly straighten arms and raise body off floor, keeping head and neck aligned.  Lower body until chest is a few inches off the floor. Repeat.

TARGET MUSCLES: PECTORALIS MAJOR, PECTORALIS MINOR

BENT OVER ROW-

Place one foot slightly in front of the other foot and secure the tubing below the front foot.  With back straight and slightly leaning forward, slowing bend your arms to raise elbows upward.  Squeeze the shoulder blades together and keep palms facing back.  Release and repeat.

TARGET MUSCLES: RHOMBOIDS, UPPER TRAPEZIUS

LATERAL RAISE-

Place tubing under both feet.  Spread feet shoulder width apart and grasp handles at your side.  Slowly extend arms to the side only to shoulder level and then lower arms back to starting position. 

TARGET MUSCLES: MIDDLE DELTIODS

TRICEP EXTENSION-

Stand with feet shoulder width apart and grasp one handle and take that arm up and bend at the elbow so it is pointing towards the ceiling.  With the other hand, grasp the remaining handle behind your back.  Slowly straighten your arm so that your hand is raised above your head.  Hold and then return to original position.

TARGET MUSCLES: TRICEPS

BICEP CURL-

Place tubing under both feet.  Spread feet shoulder width apart and grasp handles at your side.  With palms facing away from body slowly bend the elbows to raise your hands towards your shoulders.  Keep upper arm close to body and still.  Hold and then return to original position.

TARGET MUSCLES: BICEPS

UPRIGHT ROW-

Place tubing under both feet.  Spread feet shoulder width apart and grasp handles in the front.  With palms facing towards your body, bend the elbows to raise your hands towards your shoulders to form a T shape.  Hold and slowly lower arms and repeat.

TARGET MUSCLES: RHOMBOIDS, TRAPEZIUS

LEG ADDUCTION-

Secure tube to an immovable object and wrap the other end around your right ankle.  Stand with object to your right and use the wall to hold your balance.  With a straight back and tight abdominals, start with legs spread apart.  Slowly bring right leg together with left leg and release. Repeat.

TARGET MUSCLES: INNER THIGHS

LEG ABDUCTION- 

Secure tube to an immovable object and wrap the other end around your right ankle.  Stand with object to your left and use the wall to hold your balance.  With a straight back and tight abdominals, start with legs together.  Slowly bring right leg away from left leg and release. Repeat.

TARGET MUSCLES: OUTER HIPS, GLUTEUS MEDIUS, GLUTUES MINIMUS

SAFETY TIPS:

·         DO NOT arch back.

·         KEEP movements slow and controlled.

·         DO NOT lock your knees.

·         DO NOT lock your elbow.

·         DO NOT bend your wrists.