SPRI FLAT BAND User manual

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FLAT BAND
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full range of motion.
• When applicable, 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 decrease repetitions. 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 increase repetitions.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR.
START: Sit on floor with knees
comfortably bent. Place the SPRI
Flat Band around both feet (or one
foot if increased length is desired)
and grasp each end, palms facing in,
arms extended forward toward legs.
FINISH: Keep elbows stationary,
bend arms and pull hands toward
shoulders while turning palms
upward. Hold 1–2 seconds and
slowly return to start position.
ARM CURL
EXERCISE GUIDE
START: Sit on floor with knees com-
fortably bent. Place the SPRI Flat
Band under the buttocks. Hold band
with both hands and position just
above shoulders. Keep palms facing
forward and band along inside of
upper arms.
FINISH: Press arms up and back
overhead while turning palms toward
each other. End with arms directly
over shoulders. Hold 1–2 seconds
and slowly return to start position.
SHOULDER PRESS

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FLAT BAND
UPRIGHT ROW
START: Stand with feet hipwidth
apart, hold ends of Flat Band and
straighten arms along sides of body.
Place bottom of foot on middle of
band and bend leg while balancing
on opposite leg.
FINISH: Simultaneously straighten leg
down and back behind body while
raising arms up and forward in front
of chest. Hold for 1-2 seconds and
slowly return to start position.
START: Stand with one foot slightly
in front of body and bend knee with
opposite leg straight and positioned
slightly behind body. Hold ends of
Flat Band and straighten arms along
sides of body. Place bottom of front
foot on middle of band firmly in floor.
FINISH: Bend arms and raise up in
front of body to shoulder height.
Hold 1-2 seconds and slowly return
to start position.
KICK BACK FRONT RAISE
©2016 Gaiam Americas, Inc. All rights reserved. SPRI is a registered trademark of Gaiam Americas, Inc. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. SKU FLATBAND-GUIDE
EXERCISE
GUIDE
ARM EXTENSION CHEST PRESS
START: Sit on floor with knees
comfortably bent. Hold the SPRI Flat
Band with both hands, keeping arms
bent, elbows at shoulder height, and
palms facing down.
FINISH: Keep elbows stationary,
straighten arms until hands are aligned
with shoulders, being careful not to
lock the elbow joint. Hold 1–2 seconds
and slowly return to start position.
START: Sit on floor with knees
comfortably bent. Place the SPRI
Flat Band behind the back just below
the shoulder blades. Hold band with
both hands and position in front of
shoulders, palms facing in.
FINISH: Press both arms forward,
rotating the shoulders inward during
the movement, ending with palms
facing down. Keep shoulder blades
together through entire movement.
Hold 1–2 seconds and slowly return
to start position.