PRIOR TO STARTING ANY RESISTANCE TRAINING, IT IS RECOMMENDED YOU CONSULT WITH A PHYSICIAN.

1.     Internal elbow flexor

a.     Place resistance tube at waist level.

b.      Face sideways with elbow tight to side of body and bend the arm 90 degrees.

c.      Using the arm nearest the wall/fence the resistance tube is connected to, (keep the arm from the elbow to the shoulder motionless) pull toward your body until the hand meets the body.  Allow the elbow to release from the body at maximum extension.  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

2.     External elbow flexor

a.     Place resistance tube at waist level.

b.      Face sideways with elbow tight to side of body and bend the arm 90 degrees.

c.      Using the arm furthest away from the wall/fence the resistance tube is connected to, (keep the arm from the elbow to the shoulder motionless) pull away from your body to maximum extension.  Allow the elbow to release from the body at maximum extension.  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

3.     TRICEP REAR FLIES

a.     Place the resistance at waist level.

b.      Face the wall/fence the resistance tube is connected to and stand straight up with arm extended out in front of you at waist level.

c.      Pull back to maximum extension.  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat. 

4.     TRICEP KICKBACKS

a.     Place resistance tube at waist level.

b.      Face the wall/fence the resistance tube is connected to, bend at the waist (minimum 45 degrees), with arm bent and hand at your chest.

c.      Pull back to maximum extension.  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

5.     INTERNAL ROTATOR SHOULDER EXTENSION

a.     Place resistance tube at waist level.

b.      Face sideways with elbow tight to side of body and bend the arm 90 degrees.

c.      Using the arm furthest away from the wall/fence the resistance tube is connected to, start with your hand and resistance tube rested on your stomach.  Pull away, keeping the arm from the elbow to the shoulder motionless, till your arm comes to a 90 degree angel (forearm is parallel with ground).  When your arm reaches the 90 degree angel, slowly continue to pull out and up in diagonal fashion until your arm becomes level (parallel with the ground).  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to starting position and repeat.

6.     EXTERNAL ROTATOR SHOULDER EXTENSION

a.     Place resistance tube at waist level.

b.      Face sideways with elbow tight to side of body and bend the arm 90 degrees.

c.      Using the arm nearest the wall/fence the resistance tube is connected to, start with your arm at a 90 degree angle with the elbow tucked to your side and the arm from the elbow to hand parallel to ground.  Pull in, keeping the arm from the elbow to the shoulder motionless, till your hand meets your stomach.  When your arm reaches your stomach, slowly continue to pull out and up in diagonal fashion while simultaneously rotating your hips and pivoting on the balls of your feet until your arm becomes level (parallel with the ground).  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to starting position and repeat.

7.     SQUATTING CORE ABDUCTION

a.     Place resistance tube at waist level.

b.      Face sideways in squatting position with both hands on the resistance tube.  Position the resistance tube and hands at your mid section.

c.      Pull away while simultaneously rotating hips to maximum extension.  Slowly return to starting position and repeat.

8.     SCAPULA FLEXOR

a.     Place resistance tube at shoulder level.

b.      Face the wall/fence the resistance tube is connected to with arm straight out in front you.  Do not lock your elbow.

c.      Pull back until you feel a pinch at the shoulder blade (scapula).  Slowly return to the starting position and repeat.  It is important maintain proper form (keep arm from the shoulder to elbow parallel to ground) throughout this exercise.

9.     EXTERNAL SHOULDER ROTATION

a.     Place resistance tube at shoulder level.

b.      Face the wall/fence the resistance tube is connected to with arm (from shoulder to elbow) out to the side and the arm (from hand to elbow) parallel to ground, out in front.

c.      Pull up and away, keeping arm (from shoulder to elbow) motionless, to maximum extension. . When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

10.            INTERNAL SHOULDER ROTATION

a.     Place resistance tube at shoulder level.

b.      Face away from the wall/fence the resistance tube is connected to with arm (from shoulder to elbow) out to the side and the arm (from hand to elbow) straight up.

c.      Pull to maximum extension, keeping arm (from shoulder to elbow) motionless.  When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

11.            TRICEP FOREARM EXTENSION

a.     Place resistance tube at shoulder level.

b.      Face away from the wall/fence the resistance tube is connected to with arm at 45 degrees and elbow pointed out in front of you.

c.      Pull to maximum extension. . When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

12.            INTERNAL ROTATOR FLEXION/ABDUCTION

a.     Place resistance tube at shoulder level.

b.      Face sideways with arm at a 90 degree angel and elbow pointed straight in front of you.  The arm from the shoulder to elbow needs to level (parallel to ground).

c.      Using the arm furthest to the wall/fence the resistance tube is connected to, pull back to maximum extension while keeping arm from shoulder to elbow motionless. When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

13.            EXTERNAL ROTATOR FLEXION/ABDUCTION

a.     Place resistance tube at shoulder level.

b.      Face sideways with arm at a 90 degree angel and elbow pointed straight in front of you.  The arm from the shoulder to elbow needs to level (parallel to ground).

c.      Using the arm nearest the wall/fence the resistance tube is connected to, pull to maximum extension while keeping arm from shoulder to elbow motionless. When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

14.            SHOULDER ABDUCTION

a.     Place resistance tube below your knee.  As there is progression with this exercise, you can lower the resistance tube down to the ankle to add resistance.

b.      Face sideways with arm straight out in front you and down at opposite hip, i.e. if using right arm, your hand with tube should start at left hip.

c.      Using the arm furthest from the wall/fence the resistance tube is connected to, pull up and away in a diagonal fashion until maximum extension.  Slowly return to starting position and repeat.

15.            SHOULDER FLEXION

a.     Place resistance tube below your knee.  As there is progression with this exercise, you can lower the resistance tube down to the ankle to add resistance.

b.      Face the wall/fence the resistance tube is connected to with arm straight out in front of you and down at waist.

c.      Pull straight up to maximum extension.  Slowly return to starting position and repeat.

16.            ANGLED TRICEP EXTENSION

a.     Place resistance tube below your knee.  As there is progression with this exercise, you can lower the resistance tube down to the ankle to add resistance.

b.      Face away from the wall/fence the resistance tube is connected to, standing straight up with arm bent and hand at ear height.

c.      Pull up in a diagonal fashion to maximum extension. When you reach maximum extension with your arm, flex your wrist to maximum extension.  Slowly return to the starting position and repeat.

17.            BICEP TORSO ABDUCTION

a.     Pace resistance tube below your knee.

b.      Face sideways with both hands on resistance tube at the hip nearest the wall/fence the resistance tube is connected to.

c.      Pull away and up while simultaneously rotating the torso and pivoting the feet to maximum extension.  Slowly return to start position and repeat

IT IS IMPORTANT TO FOCUS ON THE PROPER EXECUTION OF THE EXERCISES.  ONCE PROPER EXECUTION BECOMES CONSISTANT, SPEED THE PULL MOTION UP (BE EXPLOSIVE).  THIS WILL ASSIST WITH DEVELOPING EXPLOSIVE POWER.  DO NOT SPEED UP THE EXERCISE UNTIL PROPER EXECUTION IS ACHIEVED, WHICH INCLUDES FULL CONTROL OF THE RESISTANCE THROUGHOUT THE ENTIRE MOTION.