Bob and Brad Workout Wall Anchor User manual

ATTACHING THE BANDS TO THE CLIPS
D
1. If you are pulling on the bands at the same time you can
simply attach the band by pulling the band apart with two
hands and slipping it through the open end of the Workout
Wall Anchor. (Diagram B)
2. If you want to prevent the band from sliding through the
clip, fold the band in half at the center point of the band.
Slip the loop through the center hole, twist it, and attach it
to an end clip. (Diagram C)
B
C
E
BY BOB AND BRAD
These are just a small representation of the hundreds of
exercises one can do with the Workout Wall Anchor Kit.
See bobandbrad.com/exercises-wall-anchor for free
exercise demonstration videos. Watch the Basic Exercises
on the Wall Poster video first.
Core Twist (Middle)
Reverse Flies Pull Downs Shoulder Flexion Bicep Curl
Hamstring
Chest Punching
Reverse Lunge Tricep Shoulder Abduction
Core Twist (High) Punching Wrist Extension Squats
Core Twist (Low)
Hip and Butt
FROM AN UPPER CLIP FROM A LOWER CLIP
FROM A MIDDLE CLIP
3. IF USING TWO BANDS AT THE SAME TIME: Fold the bands
in half at the center point of the band. Slip the two loops
through the center hole and attach one loop to the top clip
and the other to the lower clip. (Diagram D)
4. To attach the end of a band, simply clip the band into the
top clip and also the bottom clip. (Diagram E)
5. To attach stretch bands tie a double knot in the end of the
band and secure to a clip.
6. IF USING THREE BANDS: Use the door anchor and slide
the loop of the door anchor through the center of the
Workout Wall Anchor. Slide the 3 bands through the loop
and attach the handles.

The Workout Wall Anchor was developed by Bob Schrupp and Brad
Heineck, the two “most famous” physical therapists on the internet.
Go to the website BobAndBrad.com/exercises-wall-anchor to view
their ever-expanding list of videos demonstrating exercises one can
perform with the Workout Wall Anchor Kit.
You will also want to subscribe to Bob and Brad’s YouTube channel,
Physical Therapy Video, where they provide daily videos on how to
stay healthy, fit, and pain-free.
EXERCISE VIDEOS
BY BOB AND BRAD
WARNING! FASTEN WORKOUT WALL ANCHORS DIRECTLY TO A WALL
STUD USING THE LAG SCREWS PROVIDED. NEVER USE DRYWALL
ANCHORS OR TOGGLE BOLTS. THE CLIP COULD COME LOOSE.
EQUIPMENT NEEDED
• Pencil
• Stud finder
• Drill with ⁄” bit
• ⁄” socket
• Wrench or construction-grade
cordless drill to tighten
PROCEDURE
1. Locate a wall stud. If the stud is not exposed and is behind sheet rock,
locate the stud with a stud finder and mark the location. Confirm the
position by drilling a ⁄” hole through the
drywall into the stud. Feel for continued
resistance as the drill goes through the
drywall and into the wood of the stud.
2. Place the Workout Wall Anchor at the
desired height over the stud (Diagram A)
and mark the locations of the screw holes
on the wall.
3. Drill two pilot holes to guide the
lag screws.
4. Place the clip flat against the wall, and
install the two lag screws, using the ⁄"
socket and wrench or drill to tighten.
Tighten the lag screws until they are snug.
Do not overtighten—you could strip the threads.
5. Check the clip to make sure it is secure by pulling aggressively on the
clip’s center hole.
IF YOU ARE INSTALLING CLIPS AT DIFFERENT LEVELS,
FOLLOW THESE GUIDELINES:
6. Place an upper clip at a height even with your wrist as you reach above
your head. This will allow you to secure an exercise band to the clip
without using a step stool.
7. Place a middle clip at the height of your shoulders.
8. Place a lower clip 1 to 2 inches above the floor, baseboard, or trim.
INS TALL ATION
A
Wall stud
Workout
Wall
Anchor
Drywall
Bob Schrupp
PT, MA
Brad Heineck
PT, C.S.C.S.
IMPORTANT SAFETY INFORMATION
Consult your physician before beginning any exercise
program. As with any exercise program, muscle
soreness may be experienced over the first few days.
If your pain is severe or persists for more than 3 or
4 days, consult your physician or therapist. Do not
exercise while experiencing pain.
WARNING! If you experience sharp pain, shortness
of breath, dizziness or light-headedness with any of
these exercises, STOP exercising immediately and
contact your healthcare provider.
USING RESISTANCE BANDS
Resistance bands may be made of natural rubber
containing latex, which may cause allergic reactions
in some people. If you are allergic to latex, avoid
using resistance bands made from natural rubber.
INSPECT BANDS BEFORE EACH USE
Check for cuts, nicks, scratches, cracks, punctures,
discoloration, or anything that looks like the band
may be weakened. If any flaws are discovered discard
the band immediately. Never attempt to repair a
damaged band.
AVOID DAMAGING RESISTANCE BANDS
• Keep sharp objects away. Remove rings before
using bands. Keep sharp fingernails away.
• Begin each exercise slowly to test band strength.
Use smooth, controlled movements. Avoid
jerking the band.
• Avoid over-stretching the bands. Never stretch a
band more than 2.5 times its relaxed length.
CHILDREN AND RESISTANCE BANDS
Resistance bands are not toys and must be used only
for their intended purpose. To avoid possible injury
to children,
• Allow children to use resistance bands only with
adult supervision.
• When not in use, remove bands from clip and
store away from heat or direct sunlight.
• Never leave band hanging or looped from clip.
A young child could get caught in the loop
and strangle.
AVOID INJURY
• Make sure Workout Wall Anchor and band is
securely attached before beginning exercise.
Follow Installation Instructions for installing
the Workout Wall Anchors and attaching bands
to clips.
• Make sure others are clear of the area before
using bands.
• Always return band to its relaxed state before
releasing. Never release a band under tension
(stretched) — it could snap back and injure you or
someone else.
• Avoid using resistance bands to support your
body weight. Always exercise from a stable
position.
• Never attach the hand grips to your feet. Your
feet could easily slip out and the band snap back
and injure you. For leg exercises, use
ankle straps.
READ AND FOLLOW ALL INSTRUCTIONS AND WARNINGS