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Perform these exercises after the rotational tension we described in the July issue.
Sit on a bench with an exercise band. Hold one end of the band and trap the other end under your left foot so that leads up to your hand on the outside of your leg (away from your body, not toward it). Choke up on the band so you hold it with the end pointing to the heel of your hand. Bend your elbow 90 degrees and rest your forearm on your left thigh so your palm is facing up. Now twist your wrist against the resistance of the band so it wraps around the back of your hand and your palm is turned down. Complete 3 to 4 sets of 20 reps, resting 30 seconds between sets. Switch legs when you work the opposite elbow.
Set up the same way as the pronation but have the band trail up the inside of your leg and face your palm downward. Rotate your wrist outward so your palm faces up. Perform the same sets and reps as with the pronation.