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Power workout
  1.
Forward lunge and press
Set the loops on your back foot
Take a long step forward
Descend on one knee
Keep your back straight
Bend your knee in a straight line with your foot
The bent knee shouldn’t be bent so far that it reaches
over the toes
Hold your breath when descending
Position the stick on your upper chest
Keep your mid section firm; control your body
Push the stick diagonally to eye-level
Eccentric stage: inhale
Concentric stage: exhale
  2.
Backward lunge and biceps curl
Set the loops on your forward foot
Roll the exercise bands around the stick
Take a long step backward
Descend on one knee
Do the biceps curl at the same time as you lunge
Pick a spot on the opposite wall and concentrate on it when
lunging
Bend your knee in a straight line with your foot
Hold your breath when descending
Work on one leg at a time
Keep your back straight
  3.
Extension of your whole body
Lie on your back and hold the stick in a wide and symmetrical
grip
Position the stick on your upper chest and set the loops on
both of your feet
Your knees should be bent over your mid section before you
start the movement
Extend your legs and hands simultaneously (close to the floor)
Keep you mid section firm; control your body
Push the stick up so that your hands are straight (the stick
is pushed up close to your face, like when doing the military
press)
  4.
Cross country skiing jumps with body rotation
Position the stick on the back of the shoulders (not too close
to the nape of the neck)
Roll the exercise bands around the stick
Start the movement with one leg in front. Jump and move the
front leg to the back and vice versa (just bend your knees
slightly)
Jump on the balls of your feet and rotate your body at the
same time towards the front leg
  5.
Press forward and leg press backward
Step forward between the exercise bands with your front leg
Hold the stick on your upper chest
Set the loops on your back foot
Press simultaneously forward with your hands and backward
with your back leg
The front leg should be slightly bent for good balance
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