Anchor: Secure the band(s) to the door with the door anchor at knee height.
Bands: No adjustment required.
Body Positioning: Grip the handles, or the band itself (right above the nylon from the clips), and lie on your back, with your feet 3 to 4 feet away from the door. Your feet should be flat on the floor and legs bent, with knees up and about 6 inches apart. Position your arms so that they are bent, with your hands together, above your hips. Start with your shoulder blades a couple of inches off the floor. Raise your upper body until it is perpendicular with the floor. Return to the starting position. Repeat.
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