If anything, a shock absorber (or any other stretchable object) is also suitable as a projectile. Choose the level of resistance for yourself, otherwise there are no contraindications.
Our goal is to do multi-joint exercises and do it in multiple planes to engage as many muscles as possible.
*Perform 15 repetitions in each exercise, moving from one to another without rest. And train like this at least seven times a week!
* Throughout the session, maintain a neutral body position: the back is straight, the abdominal muscles are tightened.
1. Square lunge
With one foot, stand on the tape, and with the other, take a step back and lower yourself into a lunge: the supporting knee is above the supporting heel. Straighten your arms in front of you.
Get up, opening them exactly to the sides. Perform the required number of repetitions, first on one leg, then on the other. Remember that the weight of the body must always fall on the support.

2. Hip-hinch with bicep curls
Again, stand with your foot on the tape and, maintaining a slight deflection in the lower back, tilt the body forward – up to 90 degrees in the hip joint. Do not bend the supporting leg, but do not block the knee.
Get back up and do a bicep curl. Do all repetitions, first on one side, then on the other.

3. Balance with back work
Lean forward with your arms outstretched and lift one leg behind you to parallel with the floor (the other is on the tape). The body and limbs are one line.
Bringing the shoulder blades, spread your arms exactly to the sides.
Then put them back in position. Staying in it, perform the required number of repetitions, and then change sides.

4. Crunchy
Lie on your back with a band around your feet and place your hands behind your head. Stretch your legs at an angle of 45 degrees (or slightly higher: be guided by the fact that the lower back does not strain).
Perform a twist by lifting the body from the floor to the lower edge of the shoulder blades and bending the legs – at the end point, the knee should be above the hip joint. Returning to the starting position, you will get 1 repetition.