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Resistance Band Exercises

The following is a series of resistance band exercises for triathletes and swimmers. Resistance bands are available in a variety of resistance levels. It is important to select the appropriate level of resistance to allow for a full range of motion while still giving you a good workout.

Each exercise is accompanied by a short demonstration video and description of the proper technique. Do these exercises in order for the best results. Select a band that will allow you to do close to the recommended number of reps. Once you can easily complete the recommended number of reps and sets you should increase the resistance and/or the number of repetitions.

Loop the band at or just below shoulder blade level. Start with hands shoulders width apart at chest level. Push forward until arms are straight keeping hands shoulder width apart. Do 3 sets of 10 reps.
Loop the band under one foot slightly in front of centre of gravity. Start with hands shoulder width apart and shoulder level. Push upwards until arms are straight, keeping hands shoulder width apart. Do 3 sets of 10 reps.
Hold the band overhead between hands. Start with hands shoulder width apart and extend straight arms sideways until arms are horizontal. Do 3 sets of 15 reps.
Loop the band at or just above waist level. Start with arms extended and pull hands to hips. Do 3 sets of 15 reps.
Loop the band under one foot slightly in front of centre of gravity. Start with hands hip distance apart and arms straight. Raise straight arms sideways to shoulder level. Do 3 sets of 10 reps.
Loop the band at or just below chest level. Start with arms straight in front and hands shoulder width apart. With arms straight and horizontal pull hands back even with shoulders. Do 3 sets of 10 reps.
Loop the band at or just above waist level. Start with arms bent 90 degrees and hands hip distance apart at waist level. Squeeze shoulder blades together without pulling back with arms. Do 3 sets of 15 reps.
Loop the band under one foot slightly in front of centre of gravity. Start with arms straight at sides and hands shoulder width apart. Bend arms bringing hands to shoulders while keeping elbow stationary. Do 3 sets of 10 reps.
Loop the band at or just above waist level. Start with arms bent 90 degrees and hands shoulder width apart and elbows at waist. Straighten arms keeping elbows stationary. Do 3 sets of 10 reps.
Loop the band at waist level. Start with arm extended to the side, bent 90 degrees, elbow at waist. Rotate forearm inward towards the other arm while keeping the elbow stationary. Do 2 sets of 15 reps with each arm, alternating arms.
Loop the band at waist level. Start with arm across abdomen, bent 90 degrees, elbow at waist. Rotate forearm outward keeping elbow stationary. Do 2 sets of 15 reps with each arm, alternating arms.
Loop the band at or slightly above waist level. Bend at the waist so that upper body is as close to horizontal as is comfortable. Start with arms extended horizontally overhead and hands shoulder width apart. Pull hands backward past hips mimicking freestyle stroke. Keep shoulders rotated inwards and elbows above hands. Do 2 sets of 40 reps.

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