Sklz Power strapz User manual

PORTABLE SUSPENSION TRAINING SYSTEM

INSTRUCTION MANUAL

AND EXERCISE GUIDE

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IMPORTANT: PLEASE READ!

»Consult your physician before beginning any type

of exercise program.

»Wear athletic clothing and footwear when using

Power StrapzTM.

»Hang WARNING CARD! on the door knob opposite

of the side that the exercises will be performed.

»Before workouts check product for nicks or tears.

»Ensure the door is made of solid wood or metal and

that the door is closed SECURELY.

»To reduce the risk of door damage and injury, exercises

should be performed by pulling weight into the door jam

(the strong side of the door).

»Perform exercises in a slow and controlled manner.

»Avoid using Power StrapzTM on rough or abrasive surfaces.

SET-UP INSTRUCTIONS

»Hang Power StrapzTM over the top of the opened door.

»Using the Numeric Door Anchors, align the length of each strap.

»Ensure the handles or foot straps (whichever are being used for

the exercise) are on the strong side of the door. The strong side

of the door is the side that closes toward you. (See PROPER

DOOR ANCHORING image to the left for reference)

»Before pulling the door closed, hang WARNING CARD! on the

opposite side of the door.

»Pull the door closed to secure the door anchors

»Begin exercising

FITNESS LEVEL SETS PER EXERCISE REPS PER SET

Beginner Two 10-20

Intermediate Three 10-20

Advanced Four 10-20

TRAINING PROGRAM

To avoid strangulation keep out of reach of small children.

To reduce the risk of door damage, exercises should be

performed on the strong side of solid core doors. Use with

hollow core or semi-solid core doors may result in signiﬁcant

damage and severe injury.

ADDITIONAL EXERCISES

Visit SKLZ.com for in-depth training and product videos.

Even create your own customized training programs with

exclusive online tools.

» NUMERIC

DOOR ANCHOR » PROPER DOOR ANCHORING

(ON STRONG SIDE OF DOOR)

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ABDOMINAL CRUNCHES

TARGET BODY PART:

Abdominals, Legs

EXERCISE SETUP:

»Select desired anchor point

»Stand with back to door

»Slide arms into cuffs and wrap hands around

strap above

EXERCISE DESCRIPTION:

»Lift knees, forming a 90 degree angle with hips,

knees and ankles

»Raise your knees up as high as you can, curling your

pelvis up towards your rib cage

»Be sure to use your abdominal muscles and not

momentum to move your legs

»Return to “start” position

TARGET BODY PART:

Back, Arms, Shoulders, Abdominals

EXERCISE SETUP:

»Select desired anchor point

»Stand with chest facing the door

»Place feet ﬂat on the ﬂoor, shoulder width apart,

approximately 12 inches from door

»Maintain a straight back

EXERCISE DESCRIPTION:

»Lean back with arms extended at shoulder height,

palms facing down

»Pull hands toward your chest, lifting your body

towards the door

»Slowly lengthen arms back out to “start” position

Note: Place your feet further away from the door to

decrease the intensity

BACK ROW

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TARGET BODY PART:

Arms, Shoulders, Back, Abdominals

EXERCISE SETUP:

»Select desired anchor point

»Stand with chest facing the door

»Place feet ﬂat on the ﬂoor, shoulder width apart, far

enough away from door so arms are fully extended

»Maintain a straight back

EXERCISE DESCRIPTION:

»Lean back with arms extended at shoulder height,

palms facing the ceiling

»Pull hands toward your head, lifting your body

toward the door

»Slowly extend arms back to the “start” position

BICEP CURLS

TARGET BODY PART:

Chest, Arms, Shoulders, Abdominals

EXERCISE SETUP:

»Select desired anchor point

»Stand with back to door

»Place feet ﬂat on the ﬂoor, shoulder width apart,

with back of heels against the door

»Never lower chest past the handles

»Maintain a straight back

EXERCISE DESCRIPTION:

»Begin with arms in an extruded position, palms down

»Lower down toward hands, bending your elbows

»Push handles away to return to the “start” position—

similar to a pushup

Note: Place your feet further away from the door to

decrease the intensity

CHEST PRESS

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TARGET BODY PART:

Chest, Arms, Shoulders, Abdominals

EXERCISE SETUP:

»Select desired anchor point

»Suspend feet and walk out to a plank position

»Maintain a straight back

EXERCISE DESCRIPTION:

»Keep neck in a neutral position

»Contract belly button up to spine and hold

»Lower chest down towards hands, bending elbows

»Push back up to “start” position

TARGET BODY PART:

Abdominals, Arms, Shoulders, Chest

EXERCISE SETUP:

»Select desired anchor point

»Suspend feet and walk out to a plank position

EXERCISE DESCRIPTION:

»Keep neck in a neutral position

»Contract belly button up to spine and hold

»Lift hips and pull knees in toward your chest

»Return to “start” position

SUSPENDED PUSHUP SUSPENDED KNEE TUCKS

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DO NOT

OPEN DOOR

EXERCISE

IN PROGRESS

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Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in

materials or workmanship for 90 days (unless specified in alternate warranties) from the date of purchase. If defective, and purchased from a retail store,

return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along

with proof of the date of purchase (i.e. the packing slip), postage prepaid to the address below for replacement consideration:

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This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require

a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: 1-877-225-7275