SPRI.COM
#BETTEREVERYDAY
PREMIUM
DOOR ANCHOR
• 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 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.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU
SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
ANCHORING GUIDELINES
DOUBLE TUBE
SINGLE TUBE
Insert tubing handle
through strap loop.
Thread tubing through
Door Anchor and position
middle of tube across top
of curved saddle.
Pull down rmly on tubing
to ensure it is secured
across top of curved
saddle.
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.
CHEST PRESS BACK FLY
START: Stand with feet hip-width
apart and back to door. Grasp each
handle, palms facing down and
position at chest height, with elbows
bent just below shoulders.
FINISH: Press arms straight forward
in front of body, ending with hands
in front of shoulders and palms of
hands facing down. Return to start
and repeat.
START: Stand with feet hip-width
apart, facing door. Grasp handles
with palms facing down and arms
straight out in front of shoulders.
FINISH: Bend elbows and pull arms
straight back, squeezing shoulder
blades together. Return to start
and repeat.
Door Anchor: Mid Position Door Anchor: Mid Position
Place square end of Door Anchor through hinged
side of door (depending on the exercise) and close
door tightly.
Pull on strap to ensure
that it is secure before
starting each exercise.
EXERCISE GUIDE
High Position Mid Position Low Position
Over top hinge Between top and
bottom door hinge
Below bottom
door hinge
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.
