BAND RULES:

1. never have slack [always have tension on the bands]

2. shoulders always down: down & back [pulling] or down & forward [pushing]

3. pushing: wrap band around arm so it always touches tricep area [when arm is straight in wraps behind shoulder & hugs tricep as it wraps around to top of forearm]

4. knuckles always facing the same direction [perpendicular to anchor point]

5. wrist should be in neutral position [like you are punching someone in the jaw]

6. starting position = end range of motion [where the band is stretched farthest from anchor point] so you can measure how far away to stand [.i.e. where the band has the most resistance/ is stretched out the most]

7. use thinner band for pulling [only] exercises; thicker band for pulling [assistance to leg exercises] and pushing exercises

8. posture = cat for all pushing exercises & cow for all pulling exercises; exceptions: (1) lunges are a reverse plank [ = cat that looks like a straight line due to vector of leaning slightly back] & pushing can add a cow [in the shoulder blades only] when elbows bend past 90 degrees, so the full movement seamlessly transistions between cat and cow postures [exaggerate the cat at the end of the pushing motion]

9. beginners should do single arm pushing to get used to the feeling of the band before 2 arm pushing

10. tempo for pushing = martial arts: fast [pushing/concentric phase] - pause [end of punch/isometric phase] - slow [bending elbow/eccentric phase]