Gaiam Adjustable Hip Bands User manual

START: Secure band around both legs just above knees.
Stand with feet hip-width apart and hands on hips.
HOW TO SET UP YOUR ADJUSTABLE HIP BANDS
BACK LEG RAISE
FINISH: Keeping body straight and head up, slowly lift
exercising leg up and back with toes pointed toward
floor. Hold 1-2 seconds and return to start position.
1. Adjust the hip band by pulling the band
through the buckle.
2. Place the extra fabric through the
secure loop.
3. You are now ready to use your Adjustable
Hip Bands.
Adjustable
Hip Bands
CAUTIONS
• Always wear suitable athletic shoes with good traction.
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full range
of motion.
• When applicable, perform an equal number of exercise repetitions in
each direction to avoid the development of muscle imbalances.
• If unable to complete 8 exercise repetitions through a full range
of motion, increase rest time between exercise sets or decrease
repetitions. Or if unable to achieve moderate to maximal muscular
fatigue following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise sets or
increase repetitions.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU
SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.

Gaiam and the Flower of Life logo are trademarks of Sequential Holdco, LLC. ©2023 Sequential Holdco, LLC. All rights reserved. Manufactured and distributed under license by
Fit for Life LLC, 1000 S McCaslin Blvd. Suite 300, Superior, CO 80027-8693. MADE IN CHINA | SKU 05-65129GUIDE
START: Secure band around both legs just above
knees. Stand with feet hip-width apart and arms
straight at the sides or clasped in front of the body.
START: Secure band around both legs just above
knees. Stand with feet hip-width apart and hands on
hips or in front.
FINISH: Slowly bend knees, lowering hips and glutes
until thigh of front leg and shin of back leg are almost
parallel to the floor. Lift back heel o floor, keeping
front knee directly over foot, head and shoulders
directly above hips, and back straight. Hold 1-2
seconds and return to start.
START: Secure band around both legs just above the
knees. Stand with feet hip-width apart and hands on
hips or clasped in front of the body. Take a big step
to the side with your right leg, then bend your left
knee, push hips back and lower until your left knee is
bent 90 degrees. Hold for 1 - 2 seconds and return to
start. Repeat on other leg.
.
FINISH: Slowly raise arms while bending knees, lower
hips and glutes until arms are straight out in front and
knees are directly above toes. Hold 1-2 seconds and
return to start position.
FINISH: Slowly bend knees, lowering hips and glutes
until thigh of front leg and shin of back leg are almost
parallel to the floor. Lift back heel o floor, keeping
front knee directly over foot, head and shoulders
directly above hips, and back straight. Hold 1-2
seconds and return to start.
SQUATS FRONT LUNGE LATERAL LUNGE