Day 5 of 7

Core and posture

Controlled rotation and standing work.

Seated pull to sternum with a 2-second hold: 2 x 10.
Kneeling crunch pull-down (anchor safely): 2 x 10.
Slow reverse fly: 2 x 12.

Education only, not medical advice. Check your band for nicks before each session, anchor your feet fully, never let go under tension, keep it away from your face, and stop if anything hurts.