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By Hans Halberstadt

Bradley corporation

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Equipment needed: Resistance band Start: Attach loop handles to the ends of a resistance band and secure the middle of the band to the top of a door (or another stationary object, such as a chinning bar). Grasp the handles with an overhand, shoulder-width grip (palms facing away from your body) and kneel on the floor. Your arms should be held straight and overhead. Maintain a tight core and a slight backward tilt to your body as you arch your lower back. Movement: Pull the handles down toward your shoulders, bringing your elbows back slightly as you pull.

Your hands should remain parallel with the floor at all times. Gently touch your hands together at the end of the move as you contract your chest muscles, and then slowly return them along the same path back to the starting position. Expert tips: ◾◾ Make sure there is no slack in the band at the beginning of the move. ◾◾ Keep your elbows flared throughout the move to maintain maximal activation of the pectoral muscles. ◾◾ As you press, think of moving your hands in an inverted V-pattern to increase range of motion.

You’ll see how this concept plays out in the routines provided in part III. <4 ft 7 in (140 cm) 30 cm Stability balls come in different sizes. 1 shows which 4 ft 7 in to 5 ft 0 in (140-150 cm) 45 cm ball sizes are appropriate for different heights. Body type is 5 ft 1 in to 5 ft 6 in (155-168 cm) 55 cm another important factor to consider, especially with respect to your leg length. A simple test is to sit on the ball. Your thighs 5 ft 7 in to 5 ft 11 in (170-180 cm) 65 cm should be parallel with the ground.

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