SPRI PREMIUM ANKLE STRAP User manual

#BETTEREVERYDAY
SPRI.COM
PREMIUM ANKLE STRAP
1. Use a solid, safe, and secure door structure that is capable of supporting your
body weight.
2. Anchor the product from, and use the product on, the non-hinge side of the door.
3. Pullrmlyonthestrapbeforeeachexercisetoensuredooranchorisfullysecured
in the desired position (LOW, MIDDLE, HIGH).
BE SURE TO:
1. PUSH door open.
2. Fully insert Door Anchor
between door and door frame.
3. PULL door toward you and
close tightly.
4. Pullrmlyonstraptoensure
Door Anchor is secured tightly
against opposite side of door
and door frame before
performingeachexercise.
DOOR ANCHORING:
EXERCISE GUIDE
• Warmupbeforeeachexercisesession.Performeachselectedexercise3–5times
without the Premium Ankle Strap.
•Complete1–3setsof8–12repetitionsofeachexerciseselected.
• Restapproximately30–60secondsbetweeneachexerciseset.
• Performeveryexercisethroughafullrangeofmotion.
• Whenapplicable,performanequalamountofexerciserepetitionsinboth
directions to avoid the development of muscular imbalances.
• Ifunabletocomplete8exerciserepetitionsthroughafullrangeofmotion,
increaseresttimebetweenexercisesets.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.
• Performeachexerciseaminimumof3timesperweekformaximumresults.
• Allow24–48hoursofcompleterestbetweeneachPremiumAnkleStrap
exercisesession.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD
ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
START: Stand with feet together,
shoulder facing door, knees slightly
bent and strap around ankle farthest
from the door. Stand upright with back
straight, head over hips and hands
on hips.
FINISH: Slowly lift leg up and out away
from side of body while balancing on
opposite leg with hands on hips, back
straight and head over hips. Hold for
1-2 seconds, slowly return to start
position, and repeat.
SIDE LEG RAISE Door Anchor: Low Position
START: Stand with feet hip-width apart
facing away from door, knees slightly
bent and strap around one ankle.
Bend leg and lift knee up and forward
in front of body while balancing on
opposite leg. Stand upright with back
straight, head over hips and hands
on hips.
FINISH: Slowly straighten leg out
in front of body while continuing to
balance on opposite leg with hands
on hips, back straight and head over
hips. Hold for 1-2 seconds, slowly
return to start position, and repeat.
LEG EXTENSION Door Anchor: Low Position
WARNING: Wearing Protective Sports Eyewear
(goggles or glasses made with polycarbonate
orTrivexlenses)isalwaysrecommendedwhen
working with resistance cords (tubing) or bands.
TUBE INSERTION
SECURING THE STRAP
Wrap the strap securely around lower leg,
just above ankle.
PullrmlyonVelcrostrapandloopthrough
the buckle and tightly strap around the leg.
Insert plugged end of tube
into hole at top of slot.
Slide tubing down to
bottom of slot.
Pulldownrmlyontubingto
ensure tubing plug is secured
inside bottom of slot.

#BETTEREVERYDAY
SPRI.COM
START: Stand with feet hip-width
apart, shoulder facing door, knees
slightly bent and strap around ankle
farthest from the door. Cross straight
leg in front of body while balancing on
opposite leg. Stand upright with back
straight, head over hips and hands
on hips.
FINISH: Slowly bend and lift leg up
and out away from side of body with
knee at hip height directly above ankle
while balancing on opposite leg.
Keep hands on hips, back straight
and head over hips. Hold for 1-2
seconds, slowly return to start
position, and repeat.
OUTWARD HIP ROTATION Door Anchor: Low Position
START: Stand with feet hip-width apart
facing door, knees slightly bent and
strap around one ankle. Bend leg and
lift knee up and forward in front of
body while balancing on opposite leg.
Stand upright with back straight, head
over hips and hands on hips.
FINISH: Slowly straighten leg down
and back under same side hip while
continuing to balance on opposite
leg with hands on hips, back
straight and head over hips. Hold for
1-2 seconds, slowly return to start
position, and repeat.
HIP EXTENSION Door Anchor: High Position
START: Stand with feet together
facing away from door and strap
around one ankle. Strand upright with
back straight, head over hips and
hands on hips.
FINISH: Slowly bend leg and lift knee
up and forward in front of body with
knee directly in front of same side
hip while balancing on opposite leg.
Keep hands on hips, back straight
and head over hips. Hold for 1-2
seconds, slowly return to start
position, and repeat.
KNEE LIFT Door Anchor: Low Position
© & TM 2018 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452. SKU 07-71705GUIDE
PREMIUM ANKLE STRAP
START: Stand with feet together facing
door, knees slightly bent and strap
around one ankle. Stand upright with
back straight, head over hips and
hands on hips.
FINISH: Slowly bend leg and lift heel
up and behind body while balancing
on opposite leg with hands on hips,
back straight and head over hips. Hold
for 1-2 seconds, slowly return to start
position, and repeat.
LEG CURL Door Anchor: Low Position