Elbow flexion
Standing step on one end of the band. Hold the other end wrapped around your hand. Bend your elbow keeping elbow tucked on to your side
This can be done in sitting holding the band with both hands and keeping the tethering hand at hip level
Elbow Extension
Can be done in sitting or standing
Holding each end of the band put one hand up by the shoulder across your body.
Have the elbow of the working arm at 90 degrees.
Then pull down with the other arm to straighten the elbow
Seated chest press
Sit on a chair with the elastic tied to a solid object behind you
Push both arms straight forwards
Repeat x 20