Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside.
Body Positioning: Kneel down about 3 feet away from the door, facing the door. Start with your upper arms parallel with the floor, elbows tight to your body, and hands right below your chest with palms facing in. Your upper body should be leaning forward. Keep your back straight and head straight.
