SPRI Braided Lateral Resistor User manual

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Front Leg Lift (Hip Flexors/Quadriceps)
Start: Secure straps around ankles. Stand with feet hip
width apart and knees slightly bent. Position arms along
sides of body, or place one hand on a wall for increased
stability.
Finish: Stand tall, keep trunk muscles tight, head up
and hips square. With one foot grounded and upper
body stationary, slowly bend and lift opposite leg up
and forward. End with knee at hip height and lower leg
perpendicular to the floor. Return to start and repeat.
Back Leg Lift (Hamstrings/Gluteals)
Start: Secure straps around ankles and stand with
feet hip width apart. Bend exercise leg and place ball of
foot on floor just behind hip. Keep arms bent at sides of
body, or place one hand on a wall for increased stability.
Finish: Stand tall, keep trunk muscles tight, head up and
hips square. With one foot grounded and upper body
stationary, slowly extend and press opposite leg up and
back behind body. End with leg straight behind body and
toes pointed toward floor. Return
to start and repeat.
Exercise Instruction:
The leading manufacturer and
distributor of health, fitness and
wellness exercise products
Disclaimer: SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may result from
the improper use of this product. Be sure to consult your health professional
before beginning these exercises or any type of exercise program.
Braided
Lateral Resistor
• Before each workout, check for possible wear
of the Lateral Resistor.
• Always perform general warm–up activities prior to
performing Lateral Resistor exercises.
• Perform only the exercises as shown in this chart or
other SPRI® produced informational resources.
• Avoid exposing the Lateral Resistor to rough
or abrasive surfaces.
• Wear appropriate footwear while using the
Lateral Resistor.
• Make sure the Lateral Resistor ankle straps are
secure around ankles before beginning each
exercise.
• Perform exercises in a slow and controlled manner.
• Keep abdominal muscles tight while performing
exercises.
• Avoid straining or holding your breath while
exercising.
• Discontinue any exercise that is uncomfortable or
causes discomfort.
• Consult your physician before beginning any type
of exercise program.
IMPORTANT!
Please read the instructions below
prior to using the
Braided Lateral Resistor!
Instruction Sheet
• As a warm up before each exercise session, perform each
selected exercise 3–5 times without the Braided Lateral
Resistor.
• Complete 1–3 sets of 8–12 repetitions of each exercise set.
• Rest approximately 30–60 seconds between each exercise
set.
• Perform every exercise through a full range of motion.
• Perform an equal number of exercise repetitions with each leg
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
select a Lateral Resistor which provides a lesser amount of
resistance.
–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 select a Lateral Resistor which provides a greater amount
of resistance.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each Lateral
Resistor exercise session.

Side Step (Abductors)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Keep trunk muscles tight, head up and hips square.
With one foot grounded, step out and away from side of
body with opposite leg and distribute body weight onto ball
of foot. Keep knees slightly bent, hips down and shoulders
square. Return to start and repeat.
Cross Leg Lift (Adductors)
Start: Secure straps around ankles. Stand with feet hip
width apart and knees slightly bent. Position arms along
sides of body, or place one hand on a wall for increased
stability.
Finish: Stand tall, keep trunk muscles tight, head up and
hips square. With one foot grounded and upper body
stationary, slowly bend and lift opposite leg up, forward and
across front of body. End with knee just below hip height
and lower leg perpendicular to the floor. Return to start and
repeat.
Side Leg Lift (Abductors/Gluteals)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Stand tall, keep trunk muscles tight, head up and
hips square. With one foot grounded and upper body
stationary, slowly bend and lift opposite leg up and out,
away from side of body. End with knee just below hip height.
Return to start and repeat.
Cross Over Step (Adductors/Gluteals)
Start: Secure straps around ankles. Stand with feet hip
width apart and knees slightly bent. Position arms along
sides of body, or place one hand on a wall for increased
stability.
Finish: Keep trunk muscles tight, head up and hips square.
With one foot grounded, step forward and across front of
body with opposite leg. Keep knees slightly bent, hips down
and shoulders square. Return to start and repeat.
Front Step (Quadriceps/Hamstrings/Gluteals)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Keep trunk muscles tight, head up and hips
square. With one foot grounded, step forward with
opposite leg and allow heel of back leg to raise from the
floor. Drop hips and bend legs to right angles, and then
immediately push up and back with front leg. Return to
start and repeat.
Back Step (Quadriceps/Hamstrings/Gluteals)
Start: Secure straps around ankles. Stand with feet hip
width apart and knees slightly bent. Keep arms bent at
sides of body, or place one hand on a wall for increased
stability.
Finish: Keep trunk muscles tight, head up and hips
square. With one foot grounded, step backward with
opposite leg and allow heel of back leg to raise from the
floor. Drop hips and bend legs to right angles, and then
immediately push up and forward with front leg. Return to
start and repeat.