Scap retract

Step 1—Standing with your feet about shoulder width apart.
Step 2—Grab the band in both of your hands to where your arms are straight and there is tension on the band.

Step 3—Pull the band straight back with your arms bending into a 90° angle.  Really focusing on squeezing your shoulder blades together.
Step 4—Let your arms go back with your arms straight with slight tension on the band.
Step 5—Repeat steps 1-4 for the amount of reps you are assigned.

Cat/Camel

Step 1—Position yourself on your hands and knees.

Step 2—Begin by arching your back (this is the camel position).
Step 3—Return to a relaxed position (such as in step 1).

Step 4—Push your back out/up to where your back looks like it has a hump in it (this is the camel position).
Step 5—Return to normal position.
Step 6—Repeat steps 1-5 for the amount of reps you are assigned.

Quad twist up

Step 1—Postion yourself on your hands and knees.

Step 2—While keeping your knees on the mat twist up one of your arms towards the ceiling.
Step 3—Place your arm back on the mat (such as in step 1).
Step 4—Repeat this process on the other side also.
Step 5—Repeat steps 1-4 for the amount of reps you are assigned.