SPRI MINI BANDS User manual

• 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/arm 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.
MINI BANDS
EXERCISE GUIDE
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Start: Place band around
lower legs slightly above
ankles. Stand with feet
hip-width apart and knees
slightly bent.
Finish: Slowly step outward
away from side of body
with one leg while keeping
opposite leg stationary.
Return slowly to start
position and repeat.
SIDE STEP
Start: Place band around
arches of feet. Stand upright
with feet hip-width apart
and knees slightly bent.
Finish: Slowly bend leg
and lift knee up and in front
of hip while balancing on
opposite leg. Return slowly
to start position and repeat.
HIGH STEP
Start: Place band around
lower legs slightly above
ankles. Stand with feet
hip-width apart and knees
slightly bent.
Finish: Slowly step forward
with one leg and bend
knees while keeping foot
of opposite leg stationary.
Return slowly to start
position and repeat.
FRONT STEP

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MINI BANDS
Start: Place band around
lower legs slightly above
ankles. Stand with feet
hip-width apart and knees
slightly bent.
Finish: Slowly step
backward with one leg
and bend knees while
keeping foot of opposite leg
stationary. Return slowly to
start position and repeat.
BACK STEP
Start: Place band around
lower legs slightly above
ankles. Stand upright with
feet hip-width apart and
knees slightly bent.
Finish: Slowly bend, lift
and rotate leg up and out
alongside of body while
balancing on opposite
leg. Return slowly to start
position and repeat.
HIP ROTATION
Start: Place band around forearms just above wrists.
Straighten arms and position hands directly below shoulders
with feet positioned hip-width apart and body straight.
Finish: Lift and reach one hand up and away from opposite
hand, reposition hand on floor, bend arms and lower body
toward the floor. Straighten arms while lifting and moving
hand back under shoulder to start position, and repeat.
WALKING PUSH-UP
EXERCISE GUIDE