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SQUAT PRESS
WORKS THE HAMSTRINGS, QUADRICEPS,
SHOULDERS, AND BACK
1 Stand on the middle of an exercise
tube with your feet spread shoulder-
width apart. Be sure that the tube is
securely under the arches of both feet.
Bend your arms to raise your hands to
shoulder height, palms facing forward.
This is the starting position.
2 Bend your legs to squat down,
pushing your hips back as if sitting in a
chair. Simultaneously, press the exercise
tube handles above your head.
3 When your thighs are nearly parallel
with the floor, pause, then stand
straight up while lowering your hands
to your shoulders. Repeat five times,
working up to 20 repetitions.
BICEPS CURL
BUILDS THE BICEPS AND CORE
1 Stand on the center of an exercise tube
with your feet spread shoulder-width apart.
The tube should be under the arch of both
feet. Hold the band handles at your sides,
palms facing chest.
2 Keeping your elbows held against your
sides; slowly curl your hands up to your
shoulders. Pause for a second, and then slowly
lower your hands to the starting position.
Do five, ultimately building up to 20 reps.
ROWS
WORKS THE BACK, REAR DELTOIDS, BICEPS, AND CORE
1Securely fasten the exercise tube directly around a column
or knob of a closed door—anything that won’t budge or allow
the band to slip off. Hold the tube with two hands and walk
backward until there’s some tension on the tube when your
arms are outstretched.
2With feet shoulder-width apart, bend at the knees and
lean slightly forward. Keep your back straight and in line with
your neck and head.
3Using only your arms and back, slowly pull the tube
handles toward the bottom of your chest. Concentrate on
squeezing your shoulder blades together. Pause for a second,
and then extend your arms to return to the starting position.
Do five rows, ultimately building up to 20 reps.
44 SCOUTING ¿ MARCH•APRIL 2010
Fitness.indd 44 1/26/10 10:37 AM
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