The rotate

• Stand side on to the anchor, feet about hip-width
• Band held in both hands, in against your chest
• Step out until there's real tension on it, and brace your middle

Press your hands straight out in front of you until your arms are long, and hold there while the band tries to twist you. Then bring them slowly back in to your chest. Do your reps, then turn around and face the other way.

• Shoulders and hips stay square. The band does not get to turn you
• Press straight out in front, not off to one side
• Keep breathing behind the brace. It's easy to hold your breath and grip

• Stand side on to the anchor, feet a little wider than your hips
• Both hands on the band, arms long, up and across towards the anchor
• Middle braced

Pull down and across your body, from high to low, turning through your middle as you go, until your hands finish outside your opposite hip. Then control it back up along the same line. Do your reps, then turn around.

• Turn through your middle. Don't just swing your arms across in front of you
• Feet planted and hips still. The turn happens above them
• Controlled both ways. The way back up is not a rest

• On your hands and knees, hands under your shoulders, knees under your hips
• Set your neutral spine and brace your middle
• Head in line, eyes down at the floor

Reach one arm forward and the opposite leg back until both are straight and level with your body. Hold. Then bring them in and swap. Three seconds out, three held, three back.

• No sagging in the middle and no tipping to one side. A cup of tea on your lower back shouldn't spill
• Reach long rather than high. The leg doesn't need to go above the line of your back
• Slow. Momentum makes this easy and useless