GoFit SUPER BAND Installation guide

Training Manual
SUPER BAND
Read and follow all warnings and information before using
this product, to reduce the risk of serious injury or fatality.

WARNING 1A
WARNING: Door Anchor Placement/Maintenance 2A
Phase 1: Workout Guidelines 4A
Phase 1: Workout Terms 5A
Phase 1—Day 1 Workout 6A
Phase 1—Day 2 Workout 7A
Phase 1—Day 3 Workout 8A-9A
Exercises Illustrated 1-32
*GoFit Super Bands, Door Anchor, and Ankle Straps sold separately.
Table Of Contents

The risk of injury from participating in this or any fitness regimen and/or
from the performance of these exercises or similar exercises is significant,
and includes the potential for catastrophic injury or death. You should and
must consult a medical professional before undertaking any fitness regimen,
exercise program, or diet including any exercises or techniques set forth in
these materials (whether in video/DVD, book or pullout card form—collectively
referred to in every media form as “Materials”).
These Materials are for educational purposes only (i.e. they illustrate and
explain various fitness-related and/or exercise techniques), and they do NOT
advise that you or any other particular viewer undertake or perform any particu-
lar technique or exercise. You agree that you will not undertake or perform any
exercise or technique described in the Materials until and unless you consult-
with and are cleared-by a medical doctor in relation to such participation, and
you agree to the terms of these Warnings and Disclaimers.
The models depicted in this program are well trained athletes and only you and
your doctor can assess whether you are suited for the exercises and/or diets
depicted in the program (e.g., you may have pre-existing injuries or other condi-
tions that make the exercises or diets depicted inappropriate for you).
You acknowledge and agree that the Materials are provided by GoFit, LLC
(directly and/or through their licensors). You agree that all persons appearing
in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the
sole providers of the content of the Materials, notwithstanding any other person
in the Materials appearing to endorse or recommend the Materials.
GOFIT, LLC AND THEIR AFFILIATED COMPANIES, DIRECTORS, OFFICERS,
EMPLOYEES, AGENTS (INCLUDING THE MODELS IN THE MATERIALS) MAKE NO
WARRANTIES OF ANY KIND OR NATURE RELATING TO THE MATERIALS, EITHER
EXPRESS OR IMPLIED, AND EXPRESSLY DISCLAIMS ALL SUCH WARRANTIES
AND REPRESENTATIONS, INCLUDING, BUT NOT LIMITED TO, THE WARRANTY OF
FITNESS FOR A PARTICULAR PURPOSE. KNOWLEDGE REGARDING THE HUMAN
BODY AND EXERCISES CHANGES; THEREFORE, YOU SHOULD CHECK THE
FOLLOWING WEB SITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER
THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.COM;
HOWEVER GOFIT, LLC HAS NO OBLIGATION TO PROVIDE UPDATES AND NEWS.
WARNING
1A

2A
· ALWAYS inspect stitching prior to use
· ALWAYS insure that the carabiner latch is closed and secure
DOOR ANCHOR
· ALWAYS place the Door Anchor through the
hinge side of the door
· ALWAYS lock the door when using the Door Anchor
· NEVER place the Door Anchor over or under the door
SUPER BANDS
· NEVER stretch Bands more than twice its resting length
· ALWAYS inspect Tubing or Bands before every use
· DISCONTINUE USE if Bands become nicked or torn
· ONLY use this product in the manor shown or intended
· NEVER leave unattended
MAINTENANCE AND CARE
• Clean the Super Band with mild soap and warm water.
DO NOT use abrasive or chemical cleaners.
• Keep the Super Band out of direct sunlight. The Super Band
should not be placed anywhere where they would be exposed to
extreme high or low temperatures or heat sources.
• The Super Band is composed of rubber and the life span of the
band will depend on the amount of usage and proper care.
WARNING
Read and follow all warnings and information
before using this product, to reduce the risk
of serious injury or fatality.

3A
DOOR ANCHOR PLACEMENT
WARNING

Phase 1: Workout Guidelines
4A
PHASE 1 WORKOUT
Phase 1 workout is a three day program that progresses over four weeks.
Each day has a specific regimen that progresses week-to-week as you
become stronger. Each day consists of several blocks of exercises:
Quad Set, Tri Set, Super Set, and Band Complex block.
In each block you have a number of exercises. You will complete one
set of each exercise in the block, rest for noted time, then repeat
for the remaining sets of that block. Once you have completed the
recommended sets of each exercise in that block, then move to the
following block of exercises.
TIPS:
• Listen to your body.
• Never sacrifice proper form.
• Discontinue if you feel undue pain.
• Be patient and persistent. Building strength takes time.
• Have a towel and water ready.
• Breathe. Your muscles need oxygen. Inhale when the
muscle lengthens, exhale when the muscle shortens—
think “exhale on the exertion.”
• Stretch upon completion.
The GoFit Super band workout was specially designed by Luke Richeson,
head NFL Strength and Conditioning Coach. Coach Richeson has trained
MLB Players, Olympians, Special Warfare Operatives, and countless
#1 NFL draft picks. Coach Richeson’s special method of utilizing functional
training to improve performance will elevate the Super Band to a truly all
encompassing functional training tool.
Use this manual as a visual reference exercise guide for use with the
GoFit Super Bands. Always start at a level that will allow you to complete
all the recommended reps and sets described in this manual.
Thank you for your GoFit purchase. We strive to be your one source for
superior, innovative, home-fitness products at a great value. For other GoFit
products, visit your local retailer, or go to gofit.net and see our
entire product line and more.

Phase 1: Workout Terms
5A
Set — (i.e., one set of 10 bicep curls)
a sequence of one or more complete movements
Rep/Repetition — (i.e., 10 reps for each arm)
one complete movement of an exercise
Duration — (i.e., one set of curls for :20-30 seconds) a timed set for an exercise
TRI SET — a block of training that consists of 3 specific exercises.
(You will do one set of each exercise in the block, rest for noted duration,
and repeat with remaining sets. After you have completed the block,
move to the next block of exercises.)
SUPER SET — a block of training that consists of 2 specific exercises.
QUAD SET — a block of training that consists of 4 specific exercises.
BAND COMPLEX — a block of 5 explosive, consecutive exercises.
Recovery/Rest — a period of time to let your body regain strength and balance.
Example Training Schedule:
• Mon-Day 1 workout
• Tues-Recovery day
• Wed-Day 2 workout
• Thurs/Fri-Recovery day
• Sat-Day 3 workout
• Sun-Recovery day
(NR) No Recovery — move immediately to the next exercise
(AR) Active Recovery 30 second Active Recovery — 30 seconds between
exercises of marching in place, Jumping Jacks, Push-Ups, or Mountain
Climbers etc.
Progression — Increasing Program Intensity
1 - Reps/Duration (i.e., 10 to 15 reps; :20 to :30 sec) —
Muscular Endurance development
2 - Sets (i.e., increase the number of sets performed) —
Muscular Strength development
3 - Resistance (i.e., increase or decrease resistance) —
Muscular Power development

*Start with lighter resistance bands and increase resistance as your ability progresses.
Exercise
Week 1 Week 2 Week 3 Week 4
Sets Reps Sets Reps Sets Reps Sets Reps
TRI SET
Band Pull Through 38-10 38-10 310-12 312-15
Push Up-Band Resisted 38-10 38-10 310-12 312-15
Front Bridge (Plank) 3:30 sec 3:40 sec 3:50 sec 31:00 min
Rest 1:00 Minute after each full Tri Set, repeat for remaining sets, then move to the next Tri Set block.
TRI SET
Single Leg Pull Through 36-8 ea 36-8 ea 38-10 ea 312-15 ea
Kneeling Band Chest Fly 38-10 38-10 310-12 312-15
Single Leg Lowering 34-6 ea 36-8 ea 36-8 ea 38-10 ea
Rest 1:00 Minute after each full Tri Set, repeat for remaining sets, then move to the Super Set block.
SUPER
SET
Prone Band Leg Curl 28-10 28-10 210-12 212-15
Band Front Raise 28-10 28-10 210-12 212-15
Rest :30-45 Seconds after each full Super Set, repeat for remaining set, then move to the next Super Set block.
SUPER
SET
Band Tricep Push Down 28-10 28-10 210-12 212-15
Suitcase Crunches 215 220 225 230
Rest :30-45 Seconds after each full Super Set, repeat for remaining set, then you are completed with the Day 1 workout.
*Take 1 Recovery day, then proceed with Phase 1—Day 2 workout
Phase 1—Day 1 Complete all exercises and sets in one TRI/Super Set block, then move to the next block of exercises.

*Start with lighter resistance bands and increase resistance as your ability progresses.
Exercise
Week 1 Week 2 Week 3 Week 4
Sets Reps Sets Reps Sets Reps Sets Reps
TRI SET
Overhead Squat 38-10 38-10 310-12 312-15
Split Stance Single Arm Row 38-10 38-10 310-12 312-15
Side Pillar Bridge 3:20 sec 3:30 sec 3:40 sec 3:50 sec
Rest 1:00 Minute after each full Tri Set, then repeat for remaining sets.
TRI SET
Single Arm Overhead Band Split Squat 36-8 ea 36-8 ea 38-10 ea 312-15 ea
Kneeling Band Lat Pull Down 38-10 38-10 310-12 312-15
V-Ups 320 325 330 335
Rest 1:00 Minute after each full Tri Set, then repeat for remaining sets.
SUPER
SET
Band Face Pull Down 28-10 28-10 210-12 212-15
Front Loaded Single Leg Squat 26-8 26-8 28-10 212-15
Rest :30-45 Seconds after each full Super Set, then repeat for remaining sets.
SUPER
SET
Band Upright Row 28-10 28-10 210-12 212-15
Bicep Curl 28-10 28-10 210-12 212-15
Rest :30-45 Seconds after each full Super Set, repeat for remaining set, then you are completed with the Day 2 workout.
*Take 2 Recovery days, then proceed with Phase 1—Day 3 workout
Phase 1—Day 2 Complete all exercises and sets in one TRI/Super Set block, then move to the next block of exercises.

*Start with lighter resistance bands and increase resistance as your ability progresses.
Exercise
Week 1 Week 2 Week 3 Week 4
Sets Reps Sets Reps Sets Reps Sets Reps
QUAD SET
Front Bridge (Plank) 2:30 sec 2:40 sec 2:50 sec 21:00 min
Band Sit Up 220 225 230 235
Side Pillar Bridge 2:20 sec 2:30 sec 2:40 sec 2:50 sec
Bicycles 220 225 230 235
Rest 1:00 Minute after each full Quad Set, repeat for remaining set, then move to the Band Complex block.
BAND COMPLEX
Band Upright Row 16161616
Snatch 16161616
Squat to Press 16161616
Bent Over Row 16161616
Snatch 16161616
No Rest after Band Complex block, move directly to the Tri Set block.
TRI SET
Lateral Shoulder Loaded Squat 36-8 ea 36-8 ea 38-10 ea 312-15 ea
Single Arm Perp. Row 36-8 ea 36-8 ea 38-10 ea 312-15 ea
Kneeling Incline Press 38-10 38-10 310-12 312-15
Rest 1:00 Minute after each full Tri Set, repeat for remaining sets, then repeat the Band Complex block.
Phase 1—Day 3 Complete all exercises and sets in one TRI/Super Set block, then move to the next block of exercises.

*Start with lighter resistance bands and increase resistance as your ability progresses.
Exercise
Week 1 Week 2 Week 3 Week 4
Sets Reps Sets Reps Sets Reps Sets Reps
Repeat Band Complex Block 16161616
No Rest after Band Complex block, move directly to the Super Set block.
SUPER
SET
Band Pull Through 3:20 sec 3:30 sec 3:40 sec 3:50 sec
Bent Over Lat Pull Down 3:20 sec 3:30 sec 3:40 sec 3:50 sec
Rest :30-45 Seconds after each full Super Set, repeat for remaining sets, then repeat the Band Complex block.
Repeat Band Complex Block 16161616
No Rest after Band Complex block, move directly to the Super Set block.
SUPER
SET
Single Arm Front Loaded Split Squat 2:20 sec 2:30 sec 2:40 sec 2:50 sec
Band Front Raise 2:20 sec 2:30 sec 2:40 sec 2:50 sec
Rest :30-45 Seconds after each full Super Set, repeat for remaining sets, then move to last Super Set block.
SUPER
SET
Band Curl 2:20 sec 2:30 sec 2:40 sec 2:50 sec
Tricep Overhead Extension 2:20 sec 2:30 sec 2:40 sec 2:50 sec
Rest :30-45 Seconds after each full Super Set, repeat for remaining sets, then you are completed with the Day 3 workout.
*Take 1-2 Recovery days, then proceed with Phase 1—Day 1 workout
Phase 1—Day 3 (Continued) Complete all exercises and sets in one TRI/Super Set block, then move to the next block of exercises.

SUPER BAND
Training Manual
1
Band Pull Through
*Lower Door Anchor Position, through hinge side of door.
Connect band to anchor with slip knot.
STEP ONE - Straddle band with knees
slightly bent. Chest up and back should
be straight.
STEP TWO - Pull band through and up
while driving hips forward, firing your
glutes.
EXAMPLE VIDEO
Scan with QR Reader App

SUPER BAND
Training Manual
2
Push Up—Band Resisted
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Assume push up position with band draped across
your back with hands inserted through ends of bands.
STEP TWO - Slowly lower your body to one inch above the ground
and pause for two seconds then drive your body upward to the
starting position. Repeat.

SUPER BAND
Training Manual
3
Front Bridge
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Assume plank position with elbows bent, head and neck
in-line with shoulders. Hips should also be in-line with shoulders and
not sagging. Work on tightening core and firing glutes.

SUPER BAND
Training Manual
4
Single Leg Pull Through
*Lower Door Anchor Position, through hinge side of door.
Connect band to anchor with slip knot.
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Straddle band while holding
with your right hand. Right foot should be
hovering slightly above the ground.
STEP TWO - Slowly bend at your
left knee while hinging at the hips
forward, bringing your right leg
upward and back. Try to keep right
leg in a straight line with your back
and shoulders.

SUPER BAND
Training Manual
5
Kneeling Band Chest Fly
*Lower Door Anchor Position, through hinge side of door.
Center band on connector.
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Kneel on one knee with
chest up while holding band at shoulder
height with arms stretched parallel with
the ground.
STEP TWO - Keep chest up and core
engaged. Bend elbows slightly and
bring arms forward in a flying motion.
Pause for 2 seconds with arms forward
and palms together. Slowly return to
starting position.

SUPER BAND
Training Manual
6
Single Leg Lowering
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Lay flat on your back
with arms out to your side and legs
up in a 90 degree angle.
STEP TWO - Slowly lower your right
leg to about 3 inches above the
ground and return to the starting
position. Slowly lower left leg to
3 inches above the ground and
then return to the starting position.
Continue alternating legs.

SUPER BAND
Training Manual
7
Prone Band Leg Curls
*Lower Door Anchor Position, through hinge side of door.
Center band on connector.
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Lay on stomach facing away from the door with
end of band looped around ankles.
STEP TWO - Curl legs up toward glutes and hold for 1 second.
Slowly lower to starting position and repeat.

SUPER BAND
Training Manual
8
Band Front Raise
*Lower Door Anchor Position, through hinge side of door.
Connect band to anchor with slip knot.
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Stand facing away from
door with ends of band in both hands.
STEP TWO - Slowly raise both arms
upward to eye level. Hold for 1 second
and then slowly lower. Repeat.

SUPER BAND
Training Manual
9
Band Tricep Push Down
*Upper Door Anchor Position, through hinge side of door.
Connect band to anchor with slip knot.
EXAMPLE VIDEO
Scan with QR Reader App
STEP ONE - Face door with end of band
in both hands with elbow locked in close
to sides.
STEP TWO - Keep back straight with
arms at a 90 degree angle and elbows
locked to your side. Slowly push
downward until arms are extended and
elbows are locked.