Resistance Band Squat and Press
Stand on the band, hips width apart. Grab a handle in each hand and stand up straight. Contract your abs, bracing your torso. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Inhale and start with a squat, flexing the knees and hips to lower your body. Descend as far as possible, maintaining good posture in the spine, hips, and knees.
After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder as you exhale. Repeat.