Exercise #1: Freestyle pullback
Hold the bands, face the attachment point, bend at your waist, extend arms above your head and move forward or back to apply light pressure on the bands in this position. Pull your right arm back to your thigh like a swim stroke. Release your right arm and let it return to the starting position as you pull back with your left arm. Continue alternating arms with a quick tempo for 30 seconds and then rest for 30.