Name: Playbook - CD Performance - Week 1 RB Chest, Bi, Tri
Uploaded: 2023-01-03T14:36:01.098Z
Duration: 45 min
Description: Week 1 RB Chest, Bi, Tri

Attach a resistance band to a door frame or other stable surface. Holding handles long next to your sides with palms facing forward.
Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back down to starting position.

Resistance Band Bicep Curl

Attach a resistance band to a door frame or other stable surface. Grab a band in each hand with your back to the post. The band should be chest height. Start with your feet shoulder width apart, making sure your body is stabilized. Press the bands in front of you (at chest height) and extend your arms parallel to the floor. As you move back to the starting position, keep control of the tension.

Resistance Band Chest Fly

Attach a resistance band to a door frame or other stable surface. Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.

Resistance Band Chest Press

Attach a resistance band to a door frame or other stable surface. Grab the ends of the rope attachment with your thumbs pointing backwards.
Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder.
Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff.

Resistance Band Face Pull

Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only.

Resistance Band Tricep Kickback

Attach a resistance band to a door frame or other stable surface. Grab the resistance band with both hands (palms facing in) just below chest height. Keep your elbows tight into your side and drive your hands down towards your waist. Lock your arms out and rotate your hands slightly outward as you do. Hold for a second and then bring your hands back up to just below chest height.

Week 1 RB Chest, Bi, Tri

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