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.