Biceps curl

Under both feet; two handles

1. Stand tall with the tube secured under both shoe soles and palms facing forwards.
2. Keep elbows beside your ribs and curl the handles towards your shoulders.
3. Lower slowly without swinging your body.

Keep wrists straight and shoulders relaxed.

Push-up

Tube across upper back; handles secured beneath hands

1. Start in a plank with the tube across your upper back, below your neck. Secure the handles under your palms.
2. Bend your elbows to lower your chest, keeping head, hips and heels in line.
3. Press up steadily. Start on your knees or without tubing if needed.

Keep tubing away from the neck. Check it cannot slip.

Triceps kickback

Under front foot; one handle

1. Use a staggered stance, secure the tube under the front shoe and hinge forwards. Hold one handle with the upper arm beside your ribs.
2. Keep the upper arm still and straighten the elbow behind you.
3. Bend the elbow slowly to return. Repeat on the other side.

Move the forearm, not the shoulder.

Triceps pushdown

High door anchor; two handles

1. Face a secure high anchor. Hold the handles with elbows bent and tucked beside your ribs.
2. Straighten your elbows to press your hands down towards your thighs.
3. Bend the elbows slowly without letting them move forwards.

Stand clear of the tube's recoil path.

Triceps extension

Low door anchor behind; two handles

1. Face away from a secure low anchor. Hold the handles above and behind your head, elbows pointing upwards.
2. Straighten your elbows while keeping the upper arms steady.
3. Bend your elbows slowly through a comfortable range.

Advanced setup. Keep tubing clear of your head; use protective eyewear.

Face pull

High door anchor; two handles

1. Face a secure anchor at about head height, with arms forwards and light tension.
2. Pull towards the sides of your face, moving elbows out and back.
3. Return slowly without lifting the shoulders.

Advanced setup with face-level recoil risk. Protective eyewear is essential.

Internal rotation

Elbow-height door anchor; one handle

1. Stand side-on with your working arm nearest the anchor. Keep elbow bent at a right angle and tucked against your ribs.
2. Rotate the forearm across the front of your body.
3. Return slowly, keeping the elbow in place. Repeat on the other side.

Use light resistance and avoid twisting your trunk.

Chest fly

Chest-height door anchor behind; two handles

1. Face away from a secure anchor with a staggered stance. Hold arms open, elbows softly bent, below shoulder height.
2. Bring the handles together in front of your chest.
3. Open your arms slowly to a comfortable range.

Do not force your shoulders behind your body.

Shoulder press

Under both feet; two handles

1. Secure tubing under both shoes and hold handles beside your shoulders. Keep wrists over elbows.
2. Press upwards through a comfortable range without arching your back.
3. Lower slowly to shoulder level.

Keep tubing outside the arms and away from the head. Use protective eyewear.

External rotation

Elbow-height door anchor; one handle

1. Stand side-on with your working arm farthest from the anchor. Keep elbow bent and tucked beside your ribs.
2. Rotate the forearm away from your abdomen without moving the elbow.
3. Return slowly. Turn around to work the other side.

Use a small comfortable range and light resistance.

Crunch

Low anchor behind head; two handles

1. Lie on your back with knees bent and feet down. Hold handles beside your shoulders, with tubing outside your arms.
2. Gently curl the upper back a short distance off the mat.
3. Lower slowly, keeping your neck relaxed.

Do not pull on your neck. Keep tubes clear of your face; use protective eyewear.

Kneeling crunch

High door anchor; two handles

1. Kneel facing the secure high anchor. Hold handles beside your shoulders with elbows bent.
2. Curl your ribs towards your pelvis while keeping hips mostly still.
3. Return slowly to the start.

Advanced setup. Do not pull with your arms or place tubes against the head.

Reverse crunch

Low anchor beyond feet; two ankle straps

1. Lie on your back facing away from a low anchor, with both cuffs secured. Bend hips and knees to a comfortable position.
2. Draw knees towards your chest and gently curl the pelvis from the mat.
3. Lower the pelvis slowly, then ease the legs back.

Use a short range. Do not swing your legs.

Lying oblique crunch

Low anchor beyond feet; two ankle straps

1. Lie on your back with bent knees and cuffs attached to a secure low anchor beyond your feet.
2. Bring one knee towards the opposite side of your chest with a small controlled trunk curl.
3. Return slowly and alternate sides.

Keep the movement small and stop if it causes back discomfort.

Side bend

Under working-side foot; one handle

1. Stand tall with the tube secured under one shoe and a handle in the hand on that side.
2. Bend your trunk slightly away from the anchored side without turning forwards.
3. Return slowly to upright. Repeat on the other side.

Use a small range. Avoid leaning backwards.

Bicycle

Low anchor beyond feet; two ankle straps

1. Lie on your back with cuffs connected to a low anchor beyond your feet. Lift bent knees to a comfortable position.
2. Slowly bring one knee in while extending the other leg only as far as you can control.
3. Alternate without arching the lower back.

Keep your head down if lifting it strains your neck.

Alternating V-ups

Low anchor beyond feet; two ankle straps

1. Lie on your back with light resistance through the ankle cuffs and arms reaching overhead.
2. Lift one leg and curl the trunk to reach towards that shin.
3. Lower with control and alternate sides.

Advanced movement. Keep the knee slightly bent if needed; avoid jerking.

Side plank

Bodyweight foundation; tubing not required

1. Lie on one side with elbow beneath shoulder. Bend the lower knee for an easier start, or straighten both legs.
2. Lift your hips until your trunk forms a straight line.
3. Lower slowly and repeat on the other side.

Use bodyweight first. The tube variation on the supplied poster needs individual coaching.

Adapted from the supplied poster: bodyweight foundation.

Reverse wood chop

Low door anchor; one handle held in both hands

1. Stand side-on to a low anchor and hold one handle in both hands near the anchor-side hip.
2. Lift diagonally across your body, allowing a controlled turn through hips and upper body.
3. Return along the same path. Repeat facing the other way.

Do not twist through a fixed knee or pull the tube towards your face.

Sit-up

Low anchor behind head; two handles

1. Lie on your back with knees bent. Hold the handles beside your shoulders and keep tubes outside your arms.
2. Curl up through a comfortable range, using your trunk rather than pulling with your hands.
3. Lower slowly onto the mat.

Advanced option. Use a small crunch if a full sit-up is uncomfortable.

Pull apart

One tube held by both handles

1. Stand tall and hold a handle in each hand, with arms forwards below shoulder height.
2. Open your arms outwards while keeping elbows softly bent.
3. Return slowly without letting the tube snap back.

Do not shorten the tube by winding it around hands. Keep it below face level.

Lying pullover

Low anchor behind head; two handles

1. Lie on your back with knees bent. Reach towards the low anchor behind you, keeping elbows softly bent.
2. Bring the handles in an arc towards your thighs without arching your lower back.
3. Return slowly to a comfortable overhead range.

Advanced setup. Keep tubing outside your head; use protective eyewear.

Bent-over row

Under both feet; two handles

1. Secure the centre of the tube under both shoes. Soften your knees and hinge at the hips with a long back.
2. Pull handles towards your lower ribs, bringing elbows back beside your body.
3. Lower your hands slowly while keeping the same body position.

Do not round your back or jerk the handles.

Squat row

Low door anchor in front; two handles

1. Face the secure low anchor with feet shoulder-width apart. Hold the handles with arms forwards.
2. Sit into a comfortable squat, then stand as you draw the handles towards your ribs.
3. Reach forwards as you lower into the next controlled squat.

Keep heels down and knees following toes.

Split row

Low door anchor in front; two handles

1. Face the secure low anchor in a staggered stance, knees soft and torso tall.
2. Pull handles towards your ribs without twisting your trunk.
3. Return slowly. Swap the leading leg between sets.

Keep weight balanced through both feet.

Squat

Under both feet; two handles

1. Secure the tube under both shoes and hold handles beside your shoulders, with tubing outside your arms.
2. Sit your hips back and bend your knees into a comfortable squat.
3. Press through your feet to stand smoothly.

Keep heels down and knees following toes. Keep tubing away from your neck.

Hamstring curl

Low door anchor; one ankle strap

1. Lie on your front with a secure low anchor beyond your feet, one cuff attached and the leg extended. Keep the tube clear of your body.
2. Bend the working knee to bring the heel towards your bottom.
3. Straighten the knee slowly. Repeat on the other leg.

Keep hips resting on the mat and avoid arching your back.

Lunge

Under front foot; two handles

1. Take a staggered stance with the tube secured under your front shoe. Hold the handles at your sides or shoulders.
2. Bend both knees to lower through a comfortable range, keeping your trunk tall.
3. Push through the front foot to rise. Repeat with the other leg leading.

Keep the front knee pointing in the same direction as the toes.

Lateral lunge

Bodyweight foundation; tubing not required

1. Stand with feet wider than your hips and toes facing forwards or slightly out.
2. Bend one knee and sit your hips back over that leg, keeping the other leg long.
3. Push back to the centre and alternate sides.

Learn the movement without tubing before adding an anchored variation.

Adapted from the supplied poster: bodyweight foundation.

Romanian deadlift

Under both feet; two handles

1. Stand on the centre of the tube, knees soft and handles by your thighs.
2. Push your hips backwards and hinge forwards with a neutral back and long arms.
3. Bring your hips forwards to stand tall without leaning backwards.

Keep the movement at the hips, not the lower back.

Glute bridge

Bodyweight foundation; tubing not required

1. Lie on your back with knees bent, feet flat and arms beside you.
2. Press through your feet to lift the pelvis until hips line up with your trunk.
3. Lower slowly, keeping the ribs relaxed.

Avoid placing clips or narrow tubing across your abdomen. Start with bodyweight.

Adapted from the supplied poster: bodyweight foundation.

Hip abduction

Low door anchor; one ankle strap

1. Stand side-on to the anchor with the cuff on the farthest ankle. Hold a sturdy support.
2. Move the cuffed leg a short distance away from the anchor, keeping toes forwards and hips level.
3. Return slowly. Turn around to change sides.

The cuffed leg moves; the uncuffed leg stays planted.

Donkey kick

Low door anchor in front; one ankle strap

1. Start on hands and knees, facing the low anchor, with the cuff on one ankle.
2. Keeping the knee bent, lift the working thigh backwards only as far as you can without arching your back.
3. Return the knee slowly beneath your hip. Repeat on the other side.

Keep hips level and hands beneath shoulders.

Hip adduction

Low door anchor; one ankle strap

1. Stand side-on with the cuff on the ankle nearest the anchor. Hold a sturdy support.
2. Move that leg across in front of the supporting leg, keeping your pelvis level.
3. Return slowly and repeat on the other side.

Use a short controlled range, without swinging the leg.

Calf raise

Under forefeet; two handles

1. Secure the tube beneath both forefeet, with heels down and handles by your sides. Stand close to a sturdy support.
2. Rise slowly onto the balls of your feet without rolling the ankles outwards.
3. Lower your heels slowly.

Use bodyweight and hold support if balance is difficult.

Thruster

Under both feet; two handles

1. Secure the tube under both shoes and hold handles beside shoulders.
2. Lower into a comfortable squat, then stand and press the handles overhead smoothly.
3. Lower handles to shoulders before beginning the next squat.

Advanced combination. No explosive movement; keep tubing outside the head.

Mountain climber

Bodyweight foundation; tubing not required

1. Start in a high plank with hands under shoulders and trunk steady.
2. Bring one knee towards your chest, then return that foot to the floor.
3. Alternate slowly without bouncing or letting the hips sag.

Use bodyweight first. Avoid loose tubing or clips beneath your hands.

Adapted from the supplied poster: bodyweight foundation.

Pull through

Low anchor behind; one handle held in both hands

1. Face away from a secure low anchor, feet wider than hips. Hold the handle between your legs and hinge your hips back.
2. Drive your hips forwards to stand tall, keeping arms long.
3. Hinge backwards slowly to return.

Keep tubing clear of skin and clothing; do not lean back at the top.

Swing

Controlled pull-through adaptation; low anchor behind

1. Use the same secure setup as the pull-through, with light resistance and long arms.
2. Stand by bringing your hips forwards while keeping the handle low.
3. Return slowly into the hip hinge.

This guide replaces a ballistic swing with a controlled hip hinge. Do not fling the handles.

Adapted from the supplied poster: controlled hip hinge.

Sumo squat pull

Under both feet; two handles

1. Take a wider stance with toes turned out slightly and tubing secured beneath both shoes.
2. Lower into a comfortable squat, then stand and draw the handles towards the lower chest.
3. Lower the handles before squatting again.

Keep elbows below shoulder height and knees aligned with toes.

Seated row

Low door anchor in front; two handles

1. Sit tall facing a secure low anchor, knees softly bent and heels supported.
2. Pull the handles towards your lower ribs, keeping shoulders down.
3. Extend your arms slowly without rounding your back.

Do not loop tubing loosely over your toes.

Standing chest press

Chest-height door anchor behind; two handles

1. Face away from the secure anchor in a staggered stance. Hold handles beside your chest.
2. Press forwards while keeping wrists straight and ribs relaxed.
3. Return slowly without taking elbows far behind your body.

Keep tubes outside your arms and away from your neck.

Pallof press

Chest-height door anchor; one handle in both hands

1. Stand side-on to the anchor. Hold the handle at your chest with both hands and light tension.
2. Press your hands forwards without letting the torso turn towards the anchor.
3. Bring the handle back slowly. Repeat facing the other way.

Keep hips and shoulders facing forwards throughout.