Chest to floor, full lockout. Body rigid plank from head to heels. Don't let hips sag.

Anchor band behind you at chest height. Press forward, squeeze chest hard at the peak. Slow return.

Hands on floor, hips raised in upside-down V. Lower head toward floor between hands. Builds shoulders.

Stand on the band with both feet. Lead with your elbows, not your hands. Stop at shoulder height.

Hands form a diamond shape directly under your chest. Elbows track back, not flared. Hits triceps hard.