To work the body, you need to overload the muscles with a resistance that is greater than it is accustomed to. You can do this with free weights, machines, body weight and rubber resistance bands. Thera-Bands are a type of rubber resistance you can use to work multiple parts of your body.
Chest
Do a chest press from a standing position with your feet shoulder-width apart. Grab the ends of the band, wrap it around your upper back and tuck it under your armpits. Push the Thera-Band out in front of your body until your arms are straight, then bring your arms back to the starting point. Do 10 to 12 reps. Keep your back straight the whole time you do this exercise.
Lateral Raises
Lateral raises work the deltoids, which are located on the front, back and sides of your shoulders. To do these, stand on top of the Thera-Band with your feet about shoulder-width apart. Grab the ends of the band and hold them in front of your body. With your arms straight, lift the bands up to your sides until your arms are parallel to the ground and your body is in a "T" shape. Lower them back down and repeat 10 to 12 times.
Extensions and Abduction
Hip extensions work the glutes and to a lesser degree, the hamstrings. To do these, tie the Thera-Band in a loop that is about a foot in circumference. Wrap it around your ankles, lift one foot and extend your leg straight behind you. Bring it back to the starting point, repeat 10 to 12 times and switch sides. Do abductions the same way, except extend your legs to your sides. With both exercises, keep your working leg straight and hold on to a stationary object for balance if you need to.
Squats
Squats are a compound exercise that works your quadriceps, hamstrings and calves. To do these, stand on the Thera-Band with your feet about shoulder-width apart. Grab the ends of the band so you have resistance on them, squat down until your thighs are parallel to the ground, then stand back up. Do 10 to 12 reps. Make sure you do not let your knees go past your ankles when you perform these.
External Rotations
External rotations are an exercise that targets the small grouping of muscles around the shoulder, called the rotator cuff, which has a tendency to get injured in sports. To do an external rotation, tie one end of the Thera-Band to a doorknob. Grab the other end with your left hand and stand perpendicular to the door. Bend your elbow 90 degrees and keep your upper arm tight against your body. Rotate your arm out to your side as if it was a door opening, then bring it back to the starting point. Go back and forth 10 to 12 times and change sides.
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