Normally a resistance band set has 5 different bands varying in resistance from easiest band yellow then green, red blue and black. They are available from Amazon on this link
SHOULDER ROTATION – INTERNAL
Firstly secure the band at elbow height to an fixed (clothes pole) object. Begin by standing side on and to the left of the fixing point. Hold the band by the handles in your right hand, your elbow bent and pressed firmly into your side, move away from the fixing point until the band is tight providing the resistance.
Pull the handles in a half circle in front of your elbow towards your abdomen, and touch your tummy. Slowly return to the starting position after a short pause. Remember to keep your upper arm pressed against your side and your elbow bent throughout the exercise.
SHOULDER ROTATION – EXTERNAL
Secure the band on your right side as above. This time hold the handles in your left hand upper arm pressed against your abdomen and elbow bent, the inside of your arm across your stomach, move away from the fixed object until the band is tight. Pull the handle in a half circle away from your abdomen this time, as far as you can with your hand following a half circle, slowly return after a short pause.
FLY – STANDING
Secure the band at shoulder height, stand tall and face the fixing point, grab both handles, your arms extended in front of your chest, palms facing each other. Open your arms, so that your arms describe a quarter circle, parallel to the floor, you finish with your arms wide open and allow them to slowly return after a short pause. Keep your back and arms straight.
DELTOID LATERAL RAISE
Secure the band underneath your feet by standing on it, and grab the handles with your hands on each sides of your thighs, palms facing your thighs. Pull the handles out and up until your arms are parallel to the floor at shoulder height, and allow them to slowly return after a short pause. Keep your arms extended throughout, your back straight and your core engaged.
Band Frontal Raise as above but raise your extended arms in front of you.
Band Rear Raise as above but raise your extended arms to the rear of you.
CHEST PRESS – STANDING
Secure the band as above but this time face away from the fixing point. Start with the handles straight forward in front of you, parallel to the floor, push them until your arms are fully extended, allow them to slowly return after a short pause.
FLY – STANDING
Secure the band as for Chest Press above, start with your arms extended out to your side parallel to the floor, palms facing forward. Pull the handles in a quarter circle until it is in front of your chest and allow it to slowly return after a short pause. Keep your arm extended (or close to it) all the way through this exercise.
CHOPS – ARMS EXTENDED LOW TO HIGH
Secure the band at ground level, stand tall, slightly to the right of the band, hold both handles, arms extended out in front of your hips, so that there is tension in the band. Rotate your upper body towards your left while bringing your hands up to shoulder height then slowly return to your starting position. Turn around so that you stand to the left of the fixing point to complete the exercise on your other side.
CHOPS – ARMS EXTENDED HIGH TO LOW
This exercise is similar to the above but this time you secure the band slightly above shoulder height. Stand to the right of the fixing point. Rotate your body towards your left whilst dropping your hands to slightly below hip height on your left side.
TRUNK ROTATION – ARMS EXTENDED
Secure the band as above, with the fixing point to the right, this time grab both handles with your hands arms extended (not bent) in front of your chest. Rotate your upper body as far as you can towards your left before slowly return to your starting position, keeping your arms fully extended in front of you throughout. Your arms do not move in relation to your shoulders it is your torso that is turning. Once the exercise is finished on this side turn around so that the fixing point is now on your left side.
Secure the band at ground level, stand tall and to the right of the fixing point, put your left leg through the band. Move the left leg in front of, and across your right leg, working the adductor muscles in your inner thigh. Keep your leg extended all through the exercise. Turn around and swap legs to exercise your right leg.
Secure the band and stand as above, however this time move in closer to the fixing point. Put your right leg through the band and move this leg in away from your left leg working your abductor muscles on the outside of your leg. Turn around and swap legs to exercise leg as above.
STANDING HIP FLEXOR
Secure band as above, but this time stand face away from the fixing point. Put your right leg through the band, Keeping your leg extended as you push your leg away and in front of you.