Cando MGE exerciser User manual

Exercise and Care Manual
Band
MGE™exerciser
Note: Before performing any of these exercises, read the safety and care
instructions on the back of this manual
UPPER BODY EXERCISES
Chest Press
Step 1. Wrap the exerciser around your back and grab the Large
Grips that are 2 or 3 from the end until you feel resistance.
Step 2. Keeping your hands at chest level, being pushing your
arms straight forward until they are fully extended in front
of you at chest level.
Step 3. Hold briefly and then return to starting position.
Biceps Curl
Step 1. Place your hands inside the Large Grips at each end and place your feet on
the center of the exerciser hip-width apart. Slip your feet into the grips they are
standing on. You should feel tension at the mid-line.
Step 2. With an open or closed hand grip lower your arms into starting position, keeping
your palms supinated. Begin by raising your hands to your shoulders by bending
at the elbow and keeping your upper arms at your sides.
Step 3. Hold briefly and slowly return to starting position. If more resistance is desired,
move your grip to the next Large Grip down.
Arm and Shoulder Rotation
Step 1. Place both hands into a Large Grip, one Small Grip apart.
Step 2. With your hands in front of you, arms bent at 90° and
elbows anchored at your side, slowly begin to spread
your arms and hands. Hold briefly, then slowly return
to starting position to repeat.

Upper Torso Abduction
Step 1. Attach your exerciser to a door anchor
at chest level. Stand in line with the door
anchor and place the last Large Grip in your
open hand.
Step 2. With your arm straight across your body,
fully extend it out to your side at about a
30° angle.
Step 3. Use the other hand to push the exerciser
forward while maintaining stability in your
core. Hold briefly and return to starting
position to repeat.
Shoulder Pull
Step 1. Securely attach your exerciser to a door anchor.
Step 2. Place your hand into the last Large Grip and
then turn to face away from the anchor point.
Step 3. Step away from the anchor until you feel
appropriate resistance. With an open hand grip,
hold your arm fully extended in front of you.
Push forward against the resistance moving only
your shoulder.
Step 4. Keep your elbow straight and avoid shrugging
your shoulder. Hold briefly and return to your
starting position.
Bilateral Shoulder Elevation
Step 1. Place hands inside the end Large Grips. Stand with one
foot in front of the other, with the front foot placed inside
a Large Grip at the center of the exerciser.
Step 2. With a closed hand grip, begin raising your arms to
shoulder level, maintaining a 30° (slightly forward) angle.
For best results, keep your back straight and limit
shoulder movements.
Step 3. Hold briefly and slowly return to starting position.
Shoulder Throw
Step 1. With one foot in front of the other, place your front foot in the
second to last Large Grip of the exerciser.
Step 2. Place your hand that is opposite your front foot into the Large Grip
that creates resistance at the top of the exercise.
Step 3. Slowly lift your hand up and out, as if initiating the start of a
throwing motion. Hold a moment at peak height and then slowly
let your “throwing arm” come down across your body, finishing the
throwing motion. Repeat as necessary.

Resistant Push Up
Step 1. Place one hand in a Large Grip, wrap the exerciser
around your back and place your other hand in the
Large Grip that provides the desired resistance.
Step 2. With the exerciser flat across your back, kneel-down
and assume the traditional push up position. For an
added challenge, after a resistant push up, roll into
a side plank and perform a full-arm extension with
resistance. Switch arms after each successful push up.
Step 3. Slowly return to starting position and repeat on
opposite side.
Back Shoulder Pull
Step 1. Securely attach the end Large Grip of your exerciser to
a door anchor at a level above your head.
Step 2. With your body diagonally facing the anchor point,
place your arm into and through a Large Grip so that
the exerciser is anchored just below the shoulder.
Adjust your standing point as needed to create the
appropriate resistance.
Step 3. Pull the exerciser downward and back moving only
your shoulder blade. Do not rotate your trunk or hips.
As an added challenge, take one small step backward
once you have your shoulder pulled down.
Step 4. Hold briefly and slowly return to start position.
Shoulder Rotation Up and Out
Step 1. Place one hand in the last Large Grip and the other hand
2 or 3 Large Grips away to create resistance.
Step 2. Assume a hands-and-knees position with your hands
directly below your shoulders. Pull the hand in the last
Large Grip up to the side of your chest and hold.
Step 3. Externally rotate your shoulder and lift your arm up and
outward against the exerciser, keeping your thumb facing
upward until your arm is parallel with the ground.
Step 4. Hold and slowly return to starting position and repeat.
Body Jump
Step 1. Place your feet in the middle Large Grips separated
by one Small Grip.
Step 2. Using a closed or open-handed grip, hold the ends
of the exerciser in each hand. Spread your feet to
hip-width apart and assume a semi-squat position.
Step 3. From this position, jump up while extending your
arms against the exerciser. For best results, try to
keep your knees in line with your shoulders and avoid
letting your knees buckle inward.

Shoulder Side Rotation
Step 1. Securely attach your exerciser to a door anchor.
Step 2. Hold the last Large Grip and stand so there is slight
resistance when your arm is across your body and
your elbow is bent at 90°.
Step 3. While keeping your elbow steady, use an open-
handed grip and move your arm so your hand is now
lined up with the side of your body.
Step 4. Hold briefly and return to starting position. As an
alternate exercise, you can complete this movement
with a closed hand grip. To do this grab the Large
Grip in your hand and complete exercise as normal.
Shoulder Hug
Step 1. Place your hands in the center Large Grips, about 2 to 3 Large Grips
apart, enough to create resistance.
Step 2. Wrap the exerciser flat around your back and adjust your hands
resulting in an open-handed grip with palms facing down.
Step 3. Pull back your shoulders about 60° and bend your elbows about
45°. With your arms raised, push forward and inward as if you were
giving a big bear hug. As your hands cross at the center-point, hold
that position for a moment, then slowly return to the starting position.
For best results, avoid any unnecessary shoulder movements.
Open-Gripped Shoulder Throw
Step 1. Place your foot through the middle Large Grip of the exerciser
and anchor it.
Step 2. Take one of the last Large Grips on the exerciser and run your
arm through it up to the elbow. Grab the available Large Grip at
the other end with an open-handed grip of the same arm.
Step 3. Place one foot in front of the other so you are balanced.
Step 4. With the open-handed grip, slowly mimic a throwing motion by
raising your arm up and out.
Step 5. Slowly complete the throwing motion by bringing your arm down
across your body. Repeat as necessary.
Stride n’ Push
Step 1. Place a foot into the middle Large Grip of the exerciser and anchor it.
Step 2. Step forward and slightly lunge with your non-anchored leg, raising
your hands and arms into a “blocking” position. Return to starting
position and repeat as necessary.

Ankle Rotation
Step 1. While seated, place your feet into the two middle Large Grips.
Step 2. Pull the remaining exerciser into your lap and place feet hip-width
apart. Rotate your ankles so that your toes turn from facing
forward to facing outward. For best results, make certain your
heels remain on the ground and your legs remain stationary.
Step 3. Hold briefly and slowly return to your starting position.
Anchored Arm Pull
PLEASE NOTE: Always wear appropriate eye protection during this exercise
Step 1. Place your hands through two Large Grips with two other Large Grips
in-between. Keep your hands in an open-handed grip.
Step 2. Place the exerciser around your head in line with your ears. With
your arms at eye-level in front of you, bend your elbows to 90° while
maintaining slight tension on the exerciser.
Step 3. With your neck in a neutral position and head tilted down, straighten
your arms and fully extend your elbows.
Step 4. Hold briefly and slowly return to your starting position.
Cross-Cross Leg Pull
Step 1. Place your feet into the middle Large Grips, step on
them and stand hip-width apart.
Step 2. Cross the exerciser behind your legs to form an “X”.
As you pull the exerciser in front of your legs, make
another “X” and grab the two end Large Grips.
Step 3. Bend your knees slightly and kick out one leg
straight to the side. Return your leg to the ground
and kick out the opposite. For best results, maintain
an upright torso, keep your back in a neutral
position and make certain your hips or trunk don’t
lean to either side. For an extra challenge, complete
a mini-squat between leg kicks.
LOWER BODY EXERCISES
Wrist Pull (Pronation)
Step 1. While seated, grab one of the Large Grips at either
end of the exerciser. With your forearm resting on
your thigh, place your foot through the Large Grip
that provides the desired resistance. You should
be in a closed-handed grip, palm and fist facing
upward.
Step 2. Turn your hand and fist toward the center of your
body so it now faces inward. To be effective, make
certain that only your hand and wrist are rotating
while keeping your elbow stationary and your
thumb tight to your hand.
Step 3. Hold briefly and slowly return to starting position.