Flow Bands
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7 illustrated moves · more on the way

The moves library.

A growing collection of Flow Bands moves across the spectrum of flow — regulate, calibrate, express. Each comes with cues and an advanced tip so you can tune as you go.

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Showing 7 moves
  • Dual Band Front Raise
    Expression

    Dual Band Front Raise

    8–12 reps

    Stand on both bands, raise to shoulder height. Builds anterior delts with smooth, fascia-friendly tension.

    Upper bodyShouldersArms
    Advanced tip

    Pause for a 2-count at the top of each rep to dial in delt control.

  • Overhead V
    Calibration

    Overhead V

    6–8 reps

    Hold both handles in front, pull apart and inhale as you lift overhead at light tension. Exhale lowering down.

    Upper bodyShouldersArmsBack
    Advanced tip

    Add a banded pull-apart when you reach your forward position.

  • Chest Opener
    Regulation

    Chest Opener

    6 breaths

    Hold the band behind your back, wrap it over your biceps and swing your arms down and back to rest on your lower back. Squeeze the shoulder blades, let the band open your chest as you look up. Breathe 6× — in through the nose, out through the mouth.

    Upper bodyChestShouldersSpine
    Advanced tip

    Twist gently left and right for a deeper release.

  • Banded Pull Aparts
    Expression

    Banded Pull Aparts

    6–8 reps

    Grab the band with both hands in front of the body. Pull it apart and retract your shoulders until the band touches your chest with gentle pressure. Release and repeat.

    Upper bodyBackShouldersChest
    Advanced tip

    Hold the band extended for a 5-count after each rep for some isometric work.

  • Seated Calves Stretch
    Calibration

    Seated Calves Stretch

    3–6 reps

    Find a seat or sit on the floor. Wrap the band around your foot under the arch. Pull back until you feel a stretch in the hamstrings and calves. Hold for a breath, then release.

    Lower bodyCalvesHamstrings
    Advanced tip

    Perform toe presses against the band to work out and own that new mobility.

  • Band Aided Cat Cow
    Regulation

    Band Aided Cat Cow

    6–8 breaths

    Loop the band over your low to mid back or wherever you need traction. On all fours, inhale into cow — drop your belly, lift chest and tailbone. Exhale into cat — round the spine, tuck the chin.

    Full bodySpineCoreBack
    Advanced tip

    Walk both hands over to the right and flow through a few reps, then walk them to the left and repeat for a deeper side-body release.

  • Supported Split Squats
    Calibration

    Supported Split Squats

    6–10 reps / side

    Anchor the band in front at chest height and hold with both hands. Step into a split stance and lower into a lunge, letting the band assist your balance and depth. Drive through the front heel to stand.

    Lower bodyQuadsGlutesHips
    Advanced tip

    Pause at the bottom for a 2-count to load the front glute and quad without spiking joint sensitivity.

More moves on the way.

Every move here ships with its own illustration. We're adding to the library as new ones are drawn — start with a band and the rest will meet you here.

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