Exercise Demonstration

The following exercises are to be used in conjuction with the workout CD that is included with the Ron Williams Light, Medium, or Heavy resistance bands.

Squats (Legs): Stand on the band, slide your feet apart stretching the band until your feet are at least shoulder width apart.  Stretch the resistance bands over and behind your shoulders (it makes it easier if you squat down first).  This is the starting position. The first movement is to sit the buttocks back and downward, as if you are sitting in a chair, allowing the knees to bend, sit as deep as you can without going lower than parallel.  Keep the knees from going over your toes. Repeat this movement for the duration of the exercise.

Tips: During the exercise avoid fully extending the legs. Keep your chest up. If the resistance is too hard you can stand on the band with just one foot or you can do the squats without the resistance band.

Caution: The squat puts the lower back in a vulnerable position if done incorrectly and adds undue stress on the knees. In order to alleviate these problems you must have correct form.

Side-Steps (Gluts): Wrap the band around the thighs creating resistance (start from the front). The handles will end up in the opposite hands. The bands in starting position should be mid-thigh and stretched causing resistance. Take a wide lateral step, keeping the feet even. Bring feet together. Then, repeat in the opposite direction. Continue going side-to-side for the duration of the exercise.

Tip: Squeeze the buttocks while performing this exercise.

Calf Raises (Calves): Start with your feet side-by-side. Raise up on your tiptoes concentrating on having all of the pressure on the big toe. Return to the original position. Repeat for the duration of the exercise.

Standing Chest Press (Chest): Put the band behind your back holding one of the handles in your hand. The band should be under your arms rather than on the outside of the arm, choke-up on the band with the other hand until you have plenty of resistance to perform this exercise. Start with your shoulders, elbows, and wrists on an even plane. With the bands taut push away from the body in a circular motion until the hands come together in front of you with the arms fully extended. Return to the starting position following the same path.

A common mistake is to shrug your shoulders up toward your ears. During this exercise, concentrate on keeping your shoulders down and at the same time stretch and expand the chest.

Up-Right Rows (Shoulders): Your feet should be shoulder-width apart and your knees slightly bent. Hold the handles in front of your body with arms extended. The first movement is to pull the bands upward along the body in a controlled movement leading with the elbows up towards the ceiling. At the peak contraction of the exercise the elbows should be higher than the hands and the hands should be close to the chin. In this position be mindful to keep the back straight, not allowing an arch. Return to the starting position for the next repetition. Continue to repeat this movement for the duration of the set.

A common mistake with this exercise is raising your elbows and your shoulders at the same time. The shoulders should stay down.

Tip: If the resistance is to much you can drop one of the handles and hold one handle in both hands as you stand on the band.  Make sure that you step on the band in a place that creates sufficient resistance.

Overhead Triceps Extension (Triceps): Kneel on the floor with the resistance band hooked around your ankles behind your back. Then pull the bands up toward your head behind your neck with your elbows close to your head - this is the starting position.  Extend your forearms causing the back of the arm (or triceps) to tighten. Return to starting position and repeat.

Tips: Make sure that your back is straight and not arched.  This exercise can also be done from a standing position by standing on one end of the band with one foot (secure the band by placing your weight on this foot) and then pull the band up behind your head holding it with both hands and continue with the instructions above.

Standing Bent-Over Rows (Back): Stand bent-over with your buttocks pointed towards the ceiling. Hold one band in each hand ensuring that you have sufficient resistance.  Pull the elbows back in a rounded movement, opening your chest and forcing your shoulder blades toward each other. Keep the shoulders down toward your waist. Return to starting position. Repeat.

Standing Biceps Curls (Biceps): Start with both arms extended down to your side holding both handles in your hands with your palms facing forward. Raise both hands toward your shoulders. Once you reach the top return to the starting position and repeat.

Tips: Keep the back tight without arching and don't lock out the knees.