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Exercise 2: Paddlers


  1. Wrap the sport cord around a post so that you have equal length on each side
  2. With a narrow stance, a bend in your knees, and your back flat, 'paddle' both arms back towards your hips simultaneously
  3. Your arms should be fully extended and your palms should be facing down
  4. This motion is meant to mimic the paddling motion of a surfer kneeling on a surfboard paddling out to catch some waves


  • If the resistance of the bands is too much for you take a step towards the pole. Remember to keep your should blades in your back pockets and engage your core

Exercise 3