Alternate Arm-Leg Extension

Exercise Information

Exercise Name:Alternate Arm-Leg Extension
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Arms, legs and core

Exercise Procedure

Exercise Start Position
  1. Start in a table-top position, i.e. with your hands on the floor directly below your shoulders, and your knees on the floor directly below your hips.
  2. The resistance band is wrapped around the bottom of one foot with the ends held in the hand on the opposite side. There should be tension in the resistance band in this start position.
Exercise End Position
  1. The hand (holding the resistance band) extended forward and the foot (with the resistance band wrapped around it) extended back.
Exercise Start Position
Exercise End Position
  1. Extend the hand (holding the resistance band) forward and the foot (with the resistance band wrapped around it) back.
  2. Then, return to the start position and repeat.
  3. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
    Exercise Prescription

    1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

    Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

    Alternate Arm-Leg Extension Demonstration Video