Name: Playbook - Beatriz Pole - W1/D2 Bands and arms
Uploaded: 2024-05-11T01:43:05.550Z
Duration: 20 min
Description: W1/D2 Bands and arms

A group of exercises that target the arms mostly.
Performed with a resistance band of your choice to give you a boost of strength in a different way
Please warm up before you use these exercises. There’s different options you can pick from in my channel

1-Place the band in your wrist of both hands 
2- extend the hands to opposite side, until you feel the band is making some pressure, alternate the position of the hand in front of you in a circular motion 
Reverse the movement the other way

Arm rotation with band

Grab the band with both hands and begin to do arm circles to the same side with both hands

Arm circle with band

1-grab the band with both hands
2- leave one hand on the side of the body 
3- the other hand pulls the band up until possible 
Tips: lift the elbow
It’s a up and to the side motion 
Your arm might twist to the inside when you’re bending and to the outside when you’re extending

Arm curls with band

1-Grab the resistance band with both hands 
2- Place them in front of you, at the same level as your shoulders, and begin to open one hand to that same side
3-keep your other hand in place
Repeat to the other side

Arm to the side with resistance band

-begin by bringing both hands with the band in one of them
-once you have them both in the back grab the band with the other hand 
Begin to lean forward and bring the hands forward from the back until about the same level as your shoulders or until your flexibility allows you 
- to end the move bring your body up and repeat

Forward fold with band in the back

-Bring the hands up holding the band with both hands
-pick one arm and start trying to open it to the side until you feel resistance on the band
-repeat in the other side

High arm side traction

-pick a side and grab the band with that hand
-bring the hand that’s grabbing the leg to your back and bend it behind you
-extend your other hand to the back and grab the band.
-the hand that’s not in the back is going to start moving up and down 
Tips: 
- the hand that moving should keep extended
- said hand will be extended up until you feel resistance with the band or until your hand is at the same level as your shoulders

One arm to the side with resistance from the back

Bring the band to your bicep by treating it in your arm
Bring said arm back and up
Grab the band with your other hand and begin pulling it to the other side 
Tips: you should feel the pressure in the hand that’s up

Shoulder flexibility assisted by band

-grab the band with the hand that’s going to come up
- bring the hand with the band up and bend your elbow to the back of your head 
- bed your other hand on your lower back and grab the other end of the band
- begin extending your top leg in the elbow until it’s fully extended or you feel resistance with the band
- repeat in your other side

Tricep extension

Grab the band with both hands and twist them in front of you 
The arm that’s lower is the one that’s going to be doing the movement 
Said arm is going to be pulling from de band by extending it to the opposite side 
Repeat both sides by switching the top hand

W1/D2 Bands and arms

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