Banded Side Steps


This exercise focuses on posture, coordination and upper limb resistance and is really helpful to get the muscles in your back and arms working hard.


You will need a resistance band for this exercise.

How to

Start with your legs about hip width apart in a power stance. Grab your resistance band at each end. When you are ready take a big step out to one side. At the same time, stretch your arms out fully so that the resistance band stretches across your chest and extended arms. Check that when you are fully extended your chest is out, your arms are straight and your hands are back behind your shoulders. Hold this position briefly and then bring both arms into the chest as you bring your feet back to hip width apart. If you have the space, you can repeat this sidestepping across the length of your room. At the end reverse direction and repeat the banded arms leading with the other leg. If you do not have the space, just take a large step out to the side and bring the leading leg back in towards the starting position.


If you have a shoulder injury, keep your arms low with hands well below shoulders. You should expect to feel the muscles in your shoulders and upper back working but it should not be painful. If the exercise is painful, please discuss this with your PD Warrior Instructor

If you have a pre-existing shoulder injury, you could try throwing underarm from a standing position.


Level 1: Get the idea of the movement and focus on full arm stretch and a big side step with each repetition. To make this exercise easier, you can start with the resistance band running across the back of the shoulders rather than in front. This can help to teach you how to pull your hands back behind your shoulders.

Level 2: To make this exercise harder, you can use a higher level resistance band as well as increasing speed of your sidesteps. This can help to pull your hands back behind your shoulders and bring your chest out.

Level 3: If you are really getting the hang of this exercise then you can introduce the mental tasking audio track. Your focus is still on the motor task though, not the mental task.

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