| > | | | | Pulldowns |
| | | | (shoulders) |
| Stretch cords are portable and a great way to pump | | | | Stand grasping a stretch band in both hands |
| up anywhere. | | | | overhead. Keeping the arms straight, proceed to pull |
| Seated Pull-Ins | | | | arms down and out to sides until parallel to the |
| (back) | | | | ground. Pause, then raise to starting position. |
| Sit on the ground grasping both ends of a stretch | | | | Leg Extensions |
| band, with the middle under both feet. Keeping the | | | | (inner thighs) |
| back and legs straight, proceed to pull back as far as | | | | Sit grasping both ends of a stretch band, with the |
| possible. Pause, then return to starting position. | | | | middle around the left foot. Beginning with the leg |
| Rear Curls | | | | raised and bent at a 90-degree angle, proceed to |
| (triceps) | | | | press with the foot until the leg is almost straight. |
| Stand grasping one end of a stretch band overhead | | | | Pause, then pull back to starting position. Perform |
| in the right hand, with the other end in the left hand | | | | sets with each leg. |
| extended down. Proceed to curl the right arm down | | | | Front Curls |
| until bicep meets forearm. Pause, then raise to | | | | (biceps) |
| starting position. Perform a set with each arm. | | | | Stand grasping one end of a stretch band in the left |
| Hammer Curls | | | | hand, with the other end under the left foot. Proceed |
| (forearms) | | | | to curl the arm up until bicep meets forearm. Pause, |
| Stand grasping one end of a stretch band in the right | | | | then return to starting position. Perform sets with |
| hand palm in, with the other end under the right foot. | | | | each arm. |
| Proceed to curl the arm up. Pause, then return to | | | | Leg Curls |
| starting position. Perform a set with each arm. | | | | (hamstrings) |
| Front Extensions | | | | Lie face down with a tied stretch band around the |
| (chest) | | | | ankles. Proceed to curl the right leg up to a |
| Stand grasping a stretch band in both hands in front | | | | 90-degree angle. Pause, then lower to starting |
| of the chest. Proceed to extend arms out to sides. | | | | position. Perform sets with each leg. |
| Pause, then return to starting position. | | | | |