SPRI SUPERBAND User manual

SPRI.COM
#BETTEREVERYDAY
SUPER BAND
• Warm up before each session, and perform each selected exercise
3–5 times without the Super Band.
• 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 number of exercise repetitions
with each arm/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 Super
Band that 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 Super Band
that 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 Super Band
exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD
ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
BACK LUNGE SQUAT PRESS
START: Place band around waist
with anchor point behind body.
Stand on one leg, straighten knee
and align with hip and toes. Bend
opposite leg; raise foot off oor and
balance.
FINISH: Slowly bend balance leg,
keeping knee over foot, abdominal
muscles tight, back straight and
eyes forward. Hold bent leg position
for 1 second, return to start position
and repeat 8–12 times. Repeat with
opposite leg.
START: Place band around waist with
anchor point in front of body. Stand
with feet hip-width apart, straighten
legs and tighten
abdominal muscles.
FINISH: Step backward with one leg;
land on ball of foot while keeping
front foot at on oor. Drop hips
toward oor and bend knees until
lower portion of back leg is parallel
to oor and front knee is directly
over toes. Hold bent leg position for
1 second then push up and forward
with front leg while straightening legs
and return to start position. Perform
8–12 times, switch legs and repeat.
START: Stand on band with feet
shoulder-width apart and knees
partially bent, grasp band, bend
arms and position hands in front
of shoulders. Tighten abdominal
muscles and keep back straight with
head directly above hips.
FINISH: Slowly straighten legs while
extending arms straight overhead
with hands directly above shoulders.
Keep abdominal muscles tight, back
straight and head over hips. Bend
arms and legs and return to start
position. Perform 8-12 times.
SINGLE LEG SQUAT (BACK-PULL)
EXERCISE GUIDE

SPRI.COM
#BETTEREVERYDAY
SUPER BAND
SINGLE LEG SQUAT (SIDE-PULL)
FRONT LUNGE
POWER PUSH-UP
START: Place band around waist with anchor point away from
side of body. Stand on leg closest to anchor point, straighten
knee and align with hip and toes. Bend opposite leg; raise foot
off oor and balance.
FINISH: Slowly bend balance leg, keeping knee over foot,
abdominal muscles tight, back straight and eyes forward. Hold
bent leg position for 1 second, return to start position and repeat
8–12 times. Repeat with opposite leg, then anchor band on
opposite side of body and perform again with each leg.
START: Place band around waist with anchor point behind
body. Stand with feet hip-width apart, straighten legs and
tighten abdominal muscles.
FINISH: Step forward with one leg; land heel-to-toes while lifting
heel of back foot off oor. Drop hips toward oor and bend knees
until lower portion of back leg is parallel to oor and front knee is
directly over toes. Hold bent leg position for 1 second then push
up and back with front leg while straightening legs and return to
start position. Perform 8–12 times, switch legs and repeat.
START: Lie face-down on oor and position band around chest
inside upper arms, with partner extending and holding band above
mid-back. Bend arms and position hands just outside shoulder
width, tighten abdominal muscles and straighten body with toes
on oor hip-width apart.
FINISH: Quickly, and with control, partially straighten arms and
raise hands off oor while keeping body straight and toes on
oor. Land and reposition hands just outside shoulder width,
bend arms and return to start position. Perform 8-12 times.
Option: AGGRESSIVE PUSH-UP Keep hands on oor, slowly extend
arms while keeping body straight and toes on oor, then return to
bent-arm start position.
©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 SUPERBAND-GUIDE
EXERCISE
GUIDE