3X Method – Workout Descriptions

Back

Rear-Deltoid Lateral Raise (with band)

  • Make sure band is secure below feet and you have given yourself the proper amount of resistance.
  • Bend forward from the waist and contract glutes and abs while keeping back straight with torso almost parallel to the floor.
  • Arms should be beneath your shoulders. 
  • Pull shoulder blades back and then raise both arms out to the side. 
  • Lower to original position and then repeat.

45 Degree Lat Pull-Down with Resistance Band

  • You will want to start out by securing the band to a doorway or some other elevated area where you will be able to have the band at about 45 degree
  • Move as far away from the wall as necessary to achieve the resistance needed for the number of reps indicated by workout.
  • Have feet just shoulder width apart with knees bent and upper torso bent forward 45 degrees with back straight not arching back but not slumping forward either.
  • Brace abdominal section and legs while pulling elbows down below shoulder until hands are just above shoulders.
  • Keeps arms and movement consistent on the same 45 degree line as your body. 
  • Slowly come back up and then repeat movement.

Seated Row

  • Take elastic band and attach to any fixed object that can be about same height as your lower chest
  • Sit on ground and grab band with palms facing in towards each other.
  • Pull the bands toward your midsection while keeping your back straight.
  • Then slowly straighten your arms back out in front of you.
  • Repeat this motion for the number of reps indicated in workout.