1. •Begin with bands wrapped around the
catwalk grab handle at about shoulder height.
•Stand straight up with your back to the
tractor and take one large step forward.
•Hands (holding the bands) near your armpits. PUSH
•Push hands directly forward until fully (BENCH PRESS)
straight and in front of your armpits.
•Return hands until they are near your PULL
armpits.
•Complete 10‐presses.
(PULL DOWNS)
•Begin with bands wrapped around the
catwalk grab handle at about shoulder height.
•Stand straight facing the tractor and lean
forward.
•Hands (holding the bands) stretched out in
front of you.
•Pull hands directly back until they are next to
your armpits. REPEAT
•Return hands until they are fully stretched in
front of you.
PUSH / PULL
•Complete 10‐presses. 3-TIMES
ONE QUICK
LAP AROUND
YOUR TRUCK
& TRAILER
•Begin by holding an end of the band(s) in
each hand and standing with both feet on the
middle of the band(s). BICEPS &
•Stand straight up with hands at your sides.
•Slowly and smoothly bring your hands up to
TRICEPS
your shoulders.
•Move only at the elbow (shoulder should not
move).
•Return hands until they are near your pockets.
•Complete 10‐presses.
•Begin by holding an end of the band(s) in
each hand and standing with both feet on the
middle of the band(s).
•Lean forward with elbows held high & hands REPEAT
near your pockets.
•Slowly and smoothly push your hands up until BICEPS /
your arms are straight.
•Move only at the elbow (shoulder should not
TRICEPS
move). 3-TIMES
•Return hands until they are near your pockets.
•Complete 10‐presses.

2. ONE QUICK
LAP AROUND
YOUR TRUCK
& TRAILER
•Begin by holding an end of the band(s) in each
hand and standing with both feet on the middle
of the band(s). SHOULDERS
•Stand straight up with hands at your sides.
•Slowly and smoothly bring your hands up to & LUNGES
shoulders height (make a ‘T’).
•Move only at the shoulder (elbow should not
move).
•Return hands until they are near your pockets.
•Complete 10‐shoulder raises.
•Begin by holding an end of the band(s) in each
hand and standing with one foot on the middle REPEAT
of the band(s). Step forward with ‘band‐foot’
•Stand straight up with hands resting on your SHOULDERS /
shoulders.
•Slowly and smoothly lower your back knee
LUNGES
(without band) almost to the ground. 3-TIMES
•Keep your head & shoulders held high.
•Return to standing position.
•Complete 10‐lunges per leg.
ONE QUICK
LAP AROUND
YOUR TRUCK
& TRAILER
Begin this strength circuit at the top of the flip side of this page.
One complete circuit should take about 10-15 minutes.
I recommend doing this complete circuit 2 or 3 times per day
You can do all the circuits back to back or split up thru the day.
For best results: do 2-3 circuits 5-times per week. Erik K. Teter
LinkHealth
Move only as quickly as you feel comfortable going. eteter@lkam.com
Stop immediately if you experience pain or dizziness 918-289-5420