The TKO Strength Band is a versatile piece of resistance equipment that can be used to improve your power, speed and explosiveness. Light - Red for warm ups, mobility, flexibility and blood circulation. Medium - Grey for increased strength and development along the full range of motion. Heavy - Black for developing speed, power and explosiveness. These bands are strong enough to provide an intense workout yet gentle enough so they won't bruise your legs or knees. You can use them on your wrists, ankles, hip abductors and adductors, core, obliques and quads and anything else that you can wrap a band around!