1. Jessie
Band Exercises
1 Arm-Band Presses
• Standing in a parallel
stance with band at
waist/shoulder height,
perform a single arm
press while maintaining
upright posture.

2. 1 Arm-Band Rows
• Standing in a parallel
stance with band at
waist/shoulder height,
perform a single arm
row while maintaining
upright posture and not
rotating from the waist.
1 Arm-Band Curl
• Standing in a parallel
stance with band at
waist/shoulder height,
curl your hand towards
your face. Your upper
arm should remain
parallel to the ground
while maintaining upright
posture.

3. 1 Arm-Band Tricep
Extension
• Standing in a parallel
stance with band at
waist/shoulder height,
extend your arm while
keeping your elbow at
your side. Your upper
arm should remain
perpendicular to the
ground while maintaining
an upright posture.
Band External Rotation
• Standing in a parallel
stance with band at
waist/shoulder height,
rotate your hand away
from your body, keeping
your elbow at your side
while maintaining upright
posture.

4. Band Internal Rotation
• Standing in a parallel
stance with band at
waist/shoulder height,
rotate your hand
towards your body,
keeping your elbow at
your side while
maintaining upright
posture.
Band Anti-Rotation
Press
• Standing parallel with
the band. Start with
your hands in the center
of your chest. Press the
band out and hold for
the given time. Do not
let your body rotate.