I looped the band through the handles and stood on the other end of the band. Jason has an article over on Dragondoor.
A video of someone doing band kb swings. http://www.youtube.com/watch?v=U1NvBCvHNX4
The mobility/prehab stuff doesn't take me very long it just looks like a lot on paper.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."