Merrithew Flex-Band Handles User manual

Includes
5Exercises:Flex-Band®with Handles
Add comfort and grip to your workout with our Flex-Band®Handles!
Sold as a pair, these Flex-Band Handles help you maintain proper
wrist alignment while simulating many of the exercises performed
on the Reformer. Boost muscular endurance and increase your
fat-burning capacity to achieve a sculpted and toned body.
p.2 Bicep Curl
with Lunge
p.2 Roll-Down
with Obliques
p.3 Upper Middle
Back Rotation
p.3 Spine Twist
Kneeling
p.4 Half Roll Up
with Bicep Curls
p.4 How to Attach
Flex-Band Handles
PC-0003GB ™/® Trademark or Registered Trademark of Merrithew Corporation, used under license.
Flex-Band Handles are sold
separately or in a Power
Pack, visit our website for
more details.

2
Bicep Curl With Lunge Roll-Down with Obliques
Targets: Arms and buns
Starting position: Position handles close
to the ends of the Flex-Band, stand as tall
as possible. Legs hip-distance apart, one foot
on center of band. Hold handles with arms
resting by sides.
INHALE Prepare.
EXHALE Step back with free leg, bending
both legs and bend elbows
bringing hands to shoulders.
INHALE Bring feet together and return
to starting position.
Complete 5-8 repetitions on each side.
Targets: Abs and arms
Starting position: Position handles
¼ of the way down the Flex-Band.
Sit as tall as possible on mat.
Knees bent with feet hip-distance
apart. Band around soles of feet,
holding handles with arms rounded
in front of body.
INHALE Prepare.
EXHALE Curve lower back toward
mat keeping eyes forward
while pulling hands in
toward chest.
INHALE Holding curve in lower
back, rotate upper body
to one side. Open arms,
pointing fists to the ceiling.
EXHALE Holding curve, return
to face front, bringing
hands in to chest.
INHALE Release arms forward
and return to sitting tall.
Complete 5 repetitions on each side,
alternating.

3
Spine Twist KneelingUpper Middle Back Rotation
Targets: Upper back and shoulders
Starting position: Remove handles or leave them attached.
Lying on stomach on mat with nose pointing straight
down. Legs straight, hip-distance apart. Hold Flex-Band
with arms shoulder-distance apart and overhead.
INHALE Prepare.
EXHALE With abdominals engaged, lift head and
upper back off mat. Keep one hand on mat
and reach other arm down toward hip,
rotating upper torso to that side.
Avoid lifting too high.
INHALE Return arm overhead and lower torso
to starting position.
Complete 8-10 repetitions on each side.
Targets: Shoulders and
oblique abdominals
Starting position: Position
handles about ¼ of the way down
the Flex-Band. Kneel on center
of band, as tall as possible, knees
hip-distance apart. Hold handles
with arms resting by sides.
INHALE Keeping torso still,
lift arms out to sides.
Arms are long with
palms facing down.
EXHALE Keep arms reaching out
to sides and rotate
upper torso to one side.
Allow hips to rotate
slightly with torso.
INHALE Keep arms reaching
and rotate upper torso
back to front.
EXHALE Lower arms down
by sides.
Complete 5 repetitions on each side,
alternating.

For more information about MERRITHEW™ products and training, please call:
toll-free North America 1.800.910.0001 | toll-free UK 0800.328.5676 | head office 416.482.4050
Half Roll Up with Bicep Curls
WARRANTY, CARE AND USAGE
FOR FLEX-BAND®HANDLES
The MERRITHEW®Flex-Band™Handles
simulates the resistance and flexibility exercises
performed on a Pilates Reformer. Use with the
Flex-Band series of DVDs and other innovative
fitness routines.
Warranty
This product is sold without any warranties or
guarantees of any kind. The manufacturer and
distributor disclaim any liability, loss or damage
caused by its use.
Care and Cleaning
If necessary, clean dirty spots with a combination
of tea tree oil* and water on a lightly moistened
cloth. Avoid excessive cleaning and corrosive
cleaning products. The latex Flex-Bands are
made of durable, natural rubber latex and are
coated with powder. Removing this powder
may cause the exerciser to stick to itself.
Ensurecleaner used does not make surfaces
slippery. Do not use corrosive cleaning products
on the Handles.
*Tea tree oil is a natural disinfectant available at most
pharmacies or health food stores; mix according to
directions on package.
Safety and Usage
Improper use of exercise equipment may cause
serious injury. To reduce risk, please read the
following information carefully.
• Beforestartinganyexerciseprogram,
consult a physician.
• Stopexercisingifyouexperiencechestpain,
feel faint, have difficulty breathing, or
experience muscular or skeletal discomfort.
• DonotallowchildrentousetheFlex-Band
without adult supervision.
• MaintaincontroloftheFlex-Bandat
all times while exercising.
• Performexercisesinaslowandcontrolled
manner, avoid excessive tension in neck
and shoulders.
• DonotusetheFlex-Bandifitappearsworn,
or damaged.
• UsetheFlex-Bandonlyforintendedexercises.
•Followexerciseguidelinespresentedon
theenclosedEasyStartExercisePosteror
in one of the many MERRITHEW exercise
videos or manuals.
Targets: Abs and arms
Starting position: Position handles close
to the ends of the Flex-Band. Lying on
back on mat. Spine in a neutral position,
neither arched nor flat. Knees bent slightly
and feet hip-distance apart with band
wrapped around soles of feet. Hold handles
with arms down by sides.
INHALE Prepare.
EXHALE Curl head and shoulders up
off mat keeping lower back
in a neutral position.
INHALE Hold position.
INHALE Straighten elbows.
Repeat steps 4 & 5 four times.
EXHALE Lower head and shoulders
to return to starting position.
Complete 5-8 repetitions of the
whole sequence.
How to Attach Flex-Band Handles
Bunch band Thread through hole Insert plug Tug on band to secure it