SKLZ PRO BANDS Setup guide

PRO BANDS
TRAINING GUIDE

Thank you for choosing SKLZ Pro Bands. We are dedicated to providing you with the best tools and
instruction possible to help you unleash your athletic potential. If there is anything else we can do to help
you optimize your training, don’t hesitate to send us an email ([email protected]) or give us a call
(1-877-225-7275).
BEFORE YOU BEGIN:
» Read all set-up and usage instructions carefully before using. If the set-up and/or instructions are not
followed correctly, it could result in injury or damage to the product.
» Recommended for athletes over 14 years old. Athletes under 18 years of age should use only under
strict adult supervision.
» Be sure to consult your healthcare professional before beginning this or any type of training program.
iWARNING:
»This training equipment is not a toy. To avoid cord entanglement, ensure any children under the age
of 12 are under close adult supervision. Store out of reach of children under 12 years of age.
» Never align stretched cables with face or other sensitive parts of the body.
» Regularly check for wear and tear. Stop using Pro Bands if any part of it breaks. Failure to do so could
result in injury.
» Keep away from fire and heat sources.
LATEX WARNING:
The Pro Bands is made of natural rubber latex, which may cause allergic reactions in some people that
could be life-threatening if unattended. Emergency medical attention is needed at the first sign of an
allergic reaction.

SAFETY INSTRUCTIONS:
Always inspect the product prior to and after each use. If you find any flaw or defect, do not use the
Pro Bands and contact SKLZ Customer service for a replacement by e-mail ([email protected])
or call (1-877-225-7275).
REPS AND SETS: A GENERAL GUIDELINE
Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary
depending on your specific needs, goals, off-season or in-season, experience, etc.
AS A GENERAL GUIDELINE TO START:
» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy weight with focus on
proper form and control).
» 12-15 repetitions for 1-2 sets when performing prehab or pillar (hip, core, shoulders) preparation
exercises (light weight with emphasis on proper movement
pattern and stability).
PROPER FORM
When trying movements for the first time, use a lighter weight or perform fewer reps with the goal of
being able to perform all movements with proper form and technique. Do not push through or ignore
aches and pains as you perform any movement.
LIGHT
MEDIUM
HEAVY
EXTRA HEAVY
Sold individually

BENT OVER ROW
BICEP CURL
STANDING
STEPS:
1– Wrap the Pro Band around both feet until the
tension is challenging for you and hold the band
with both hands. Stand, bent over at the waist.
2– Slide your shoulder blades toward your spine and
then pull the band to your body by driving your
elbows to the ceiling.
3– Return to the starting position and repeat for the
prescribed number of repetitions.
STEPS:
1– Stand on the Pro Band with both feet until the
tension is challenging for you and hold the band
with both hands keeping your arms straight and
palms facing forward.
2– Keeping your elbows at your sides, curl the band to
your shoulders and then back down to starting
position.
3– Continue for the remainder of the set.

BENT OVER ROW
BICEP CURL
STANDING
STEPS:
1– Stand in a split stance with the Pro Band under
your front foot.
2– Hold the other end of the band with an overhand
grip with arms resting in front of you.
3– With a slight bend in your elbows, raise the band
towards the ceiling until your arms are parallel with
the floor.
4– Return to the standing position and continue for
the remainder of the set.
UPPER BODY
STEPS:
1– With one knee on a soft pad and the opposite foot
flat on the ground in front of you, place the Pro
Band under your front foot and hold the band at
your shoulders with your palms facing forward.
2– Keep your legs and torso stable, and press the Pro
Band overhead.
3– Lower weight down to your shoulder.
4– Press it back up.
5– Continue to complete the remainder of the set.
FRONT RAISE
SPLIT STANCE
OVERHEAD PRESS
HALF KNEELING

LATERAL RAISE
ONE ARM
OVERHEAD TRICEPS
EXTENSION
STEPS:
1– Stand in a high split stance with your knees slightly
bent and a slight forward lean of your torso with
the Pro Band under your back foot. Hold the other
end of the band overhead with your elbows bent.
2– Extend both elbows to pull the band straight out in
front of your head.
3– Bend your elbows to return to the starting position.
4– Continue for the remainder of the set.
STEPS:
1– Stand with your feet shoulder-width apart,
standing on the Pro Band and grab the other end
with one hand.
2– Keep your non-working arm by your side.
3– With a slight bend in your elbow raise the weight
until your arm is parallel with the floor.
4– Lower the Pro Band back down to the starting
position.
5– Continue for the remainder of the set.

LATERAL RAISE
ONE ARM
OVERHEAD TRICEPS
EXTENSION
UPRIGHT ROW
UPPER BODY
STEPS:
1– Place the Pro Band on the ground, step
onto the band, and stand shoulder-width
apart.
2– Cross the other end of the band and hold
it with an overhand grip with arms resting
in front of you.
3– Pull the band toward the ceiling driving
with your elbows until your hands are at
chest level.
4– Return to the standing position and
continue for the remainder of the set.

STEPS:
1– Select a sturdy, three-hinged door that locks.
2– Always face the side of the door that opens away from you.
3– While the door is open, insert the door anchor strap through the exposed space just above one of the
hinges, pushing the end with the sewn doorstopper through to the other side so it clears the other side of
the door. The plastic protector should be on the side of the door that you’re on.
4– Close and LOCK THE DOOR (if possible).
5– Test the door attachment by giving it a very strong pull using your body weight to ensure that the sewn
stopper catches and that the attachment is secure. It should not move at all when you pull it.
6– Thread or knot the Pro Bands through the loop and you’re ready to begin your workout.
Note: Make sure that when you’re working out with the door attachment, the Pro Bands engage with the
protective plastic sleeve, NOT the nylon directly. The protective sleeve prevents the Pro Bands from
rubbing against the nylon, in order to avoid premature wear.
DOOR
ANCHOR
DOOR
JAMB
PRO
BAND
HOW TO USE PRO BANDS
WITH A DOOR ANCHOR
Door anchor sold separately
DOOR
ANCHOR
PRO BAND
KNOT

UPPER BODY
PULL DOWN HALF KNEELING
CHEST FLY SPLIT STANCE
STEPS:
1– Loop the Pro Band through the door anchor.
2– Stand facing away from the high anchor point with
your feet in a split stance and your knees slightly
bent. Hold the ends of the band in each hand with
your elbows bent just above chest height.
3– Keeping a slight bend in your elbows press your
hands together in an arc toward the floor. Bring
your arms back to the starting position.
4– Continue for the remainder of the set.
STEPS:
1– Attach the Pro Band to the door anchor at a high
point. With one knee on a soft pad or mat and the
opposite foot flat on the ground in front of you,
holding the Pro Band with your arms outstretched
in front and above.
2– Keeping your torso stable, chest up, and shoulder
blades back and down, pull your arms downward
so that your hands are at shoulder level.
3– Allow your arms to slowly straighten back
overhead.
4– Continue for the remainder of the set.

CHEST PRESS
SPLIT STANCE ALTERNATING
STEPS:
1– Loop the Pro Band through the door anchor.
2– Stand facing away from the high anchor point with
your feet in a split stance and your knees slightly
bent. Hold the ends of the band in each hand with
your elbows bent just above chest height.
3– Press your arms straight in front of your chest.
4– Bend your elbows to return to the starting
position.
5– Continue for the remainder of the set.
HORIZONTAL ROW
STANDING
STEPS:
1– Attach the Pro Band to a horizontal anchor point at
torso level. Stand facing the door anchor gripping
the Pro Band with both hands and standing with
knees slightly bent, shoulder width apart.
2– Slide your shoulder blades toward your spine and
then pull the band to your body by driving your
elbows behind you.
3– Return to the starting position and repeat for the
prescribed number of repetitions.

CHEST PRESS
SPLIT STANCE ALTERNATING
UPPER BODY
HORIZONTAL ROW
STANDING
PULL DOWN
KNEELING, STRAIGHT ARM
TRICEP EXTENSION
STANDING
STEPS:
1– Attach the Pro Band to the door anchor at a high
point. Stand with feet shoulder width apart and
knees slightly bent facing the anchor, holding the
Pro Band with your arms bent at ninety-degrees in
front of you.
2– Keeping your torso stable, chest up, and arms
straight, push the band toward the ground.
3– Return to the starting position.
4– Continue for the remainder of the set.
STEPS:
1– Attach the Pro Band to the door anchor at a high
point. Kneel facing the anchor, holding the band
with your arms outstretched in front and above or
at head level.
2– Keeping your torso stable, chest up, and arms
straight, push your hands toward the ground.
3– Return to the starting position.
4– Continue for the remainder of the set.

FRONT SQUAT
OVERHEAD SQUAT
STEPS:
1– Place the Pro Band on the ground, step onto the
cable, and stand shoulder-width apart.
2– Place the band over clasped hands so that your
hands are in-line with your elbows and situated
next to your torso.
3– Keeping your knuckles pointed up, sit back and
down with your back straight.
4– Return to the standing position and continue for
the remainder of the set.
STEPS:
1– Place the Pro Band on the ground, step onto the
band, and stand shoulder-width apart.
2– Grab the other end of the Pro Band with both
hands extending your arms overhead and a little
more than shoulder width apart.
3– Keeping your arms extended overhead, sit back
and down with your back straight.
4– Return to the standing position and continue for
the remainder of the set.

FRONT SQUAT
SQUAT TO PRESS
OVERHEAD SQUAT
LOWER BODY
STEPS:
1– Place the Pro Band on the ground, step
onto the band, and stand shoulder-width
apart.
2– Grab the other end of the Pro Band with
both hands so that your hands are directly
above your elbows and close to your torso
with your palms facing away from you.
3– Keeping your knuckles pointed up, sit back
and down with your back straight.
4– Press through the ground bringing your
body to a standing position and press arms
into air completely extending them.
5– Continue for the remainder of the set.

STEPS:
1– Attach the Pro Band to a high anchor point. Hold
the Pro Band with both hands, stand with your
side to the anchor point, and feet slightly wider
than shoulder-width apart.
2– Rotate your hips, shoulders, and arms toward the
anchor point.
3– In one continuous motion, rotate away from
anchor keeping arms straight.
4– Reverse the movement to return to the starting
position.
5– Complete the set on one side before repeating on
the opposite side.
ROTATIONAL CHOP
ROTATIONAL LIFT STANDING
STEPS:
1– Attach the Pro Band to the door anchor at a low
point.
2– Stand with your side to the door, and grab the Pro
Band with both hands.
3– In one continuous motion, rotate away from
anchor keeping arms straight.
4– Reverse the movement to return to the starting
position.
5– Complete the set on one side before repeating on
the opposite side.

ROTATIONAL CHOP
ROTATIONAL LIFT STANDING
HORIZONTAL CHOP
STANDING
CORE
STEPS:
1– Attach the Pro Band to a horizontal anchor
point at torso level. Hold the Pro Band with
both hands, stand with your side to the
anchor point, and feet slightly wider than
shoulder-width apart.
2– Rotate your hips, shoulders, and arms
toward the anchor point.
3– In one continuous motion, rotate away
from anchor keeping arms straight.
4– Reverse the movement to return to the
starting position.
5– Complete the set on one side before
repeating on the opposite side.

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