00001. Stand with your feet about hip-width apart.

00002. Loop a long resistance band under your feet, holding the other end in both hands.

00003. Bring your hands up to your shoulders.

00004. On an exhale, press the band straight over your head, engaging your core.

00005. Lower back down to shoulder level and repeat.

Move 2: Band Pull-Apart

00001. Stand with your feet shoulder-width apart.

00002. Hold one end of the band in each hand.

00003. With your palms facing down, pull the band apart and to the sides of your body at chest level, keeping your core tight.

00004. Bring your hands back together, letting the resistance relax.

Move 3: Banded Seated Triceps Extension

00001. Take a seat on the ground, legs extended, and wrap the band around your feet. The other side of the band should be behind you so that you’re inside of the circle.

00002. Lean slightly forward, engaging the abs, and grab the sides of the band.

00003. With palms facing your body and elbows in line with your shoulders, extend your hands back, straightening your elbows.

00004. Pause and squeeze your triceps for a moment.

00005. Slowly lower back to the start and repeat

Move 4: Shoulder Opener

00001. Stand with one end of the band in each hand.

00002. Spread your hands slightly wider than shoulder-distance apart and hold the ends so the band rests on your quads.

00003. Reach your arms overhead, and then back behind you.

00004. Avoid arching the lower back.

00005. Hold here for a few moments then return to the starting position.