Advanced Circuit
1. Squat and Press - 4 sets, 10 reps
2. Plyometric Skiers - 4 sets, 15 reps
3. One-Arm Press - 4 sets, 10 reps per arm
4. Rotations - 4 sets, 15 reps per side
Squat and Press
Perform the aforementioned squat exercise, but at the top of the movement, extend your arms and press the band straight overhead. Lower the band back to shoulder height in a controlled motion to complete one rep.
Plyo Skiers
Wrap the middle of the band around a secure anchor, similar to the row and chest press exercises. With both arms relatively straight and your palms facing down, squat and pull the band down and back to the sides of your hips. As you return your arms to the starting position and stand back up, quickly perform a small jump at the top of the movement.
One-Arm Press
Begin in the same starting position as the chest press exercise. For this exercise, however, hold either both of the handles or ends of the band in one hand.
Press straight out in front of you by extending your arm. Return the band in a controlled manner back to the shoulder area to complete one rep.
This unilateral movement will engage the trunk muscles and require you to stay tight through the core so you don't bend or lean to one side.
More: The Best Upper-Body Exercise
Rotations
Start by standing perpendicular to the anchor point in a shoulder-width stance. With the handles or ends of the band in your hands and your core braced, rotate your torso and arms away from the anchor point until your hands line up with your outside foot.
Use your feet as boundaries and keep the movement short and quick from foot to foot. Remember to move from the trunk, as this will engage the core, oblique muscles, low back muscles and glutes. Keep your arms relatively straight throughout the movement.
More: 5 Resistance Band Exercises to Prevent Injuries
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