SPRI Xercise Band User manual

Backward Press (Hamstrings/Gluteals)
Start: Stand with feet shoulder width apart. Secure
Xercise Band around ankles and position exercise
leg slightly behind body, keeping knees slightly bent.
Place hands on hips or hold onto the back of a
stable chair.
Finish: Keep foot of non–exercise leg grounded
while pressing the other leg straight back, behind
body. Keep hips and shoulders square. Return to
start and repeat.
Xercise Band™
Side Lift (Abductors)
Start: Stand with feet shoulder width apart and knees
slightly bent. Secure Xercise Band around knees or
midway between ankles and knees. Place hands on
hips or hold onto the back of a stable chair.
Finish: Keep foot of non–exercise leg grounded while
pressing the other leg up and out to the side, keeping
leg straight and leading with the heel. Return to start
and repeat.
Exercise Instruction
• As a warm up before each exercise session,
perform each selected exercise 3–5 times without
the Xercise 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.
• 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 select an Xercise Band
which 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 an Xercise
Band which 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
Xercise Band exercise session.
IMPORTANT!
Please read the instructions below
before using the Xercise Band.
• Before each workout, check for possible wear
of the Xercise Band.
• Always perform general warm–up activities prior
to performing Xercise Band exercises.
• Perform only the exercises as shown in this chart
or other SPRI produced informational resources.
• Avoid exposing the Xercise Band to rough or
abrasive surfaces.
• Wear appropriate footwear while using the
Xercise Band.
• Make sure the Xercise Band is secure before
beginning each exercise.
• Perform exercises in a slow
and controlled manner.
• Keep abdominal muscles
tight while performing
exercises.
• Avoid straining or
holding your breath
while exercising.
• Discontinue any exercise
that is uncomfortable
or causes discomfort.
• Consult your physician
before beginning any type
of exercise program.
Call our toll-free number or visit our website
for more information on SPRI products
or to receive your SPRI catalog.
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, fitness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
Xercise Band is a trademark of SPRI Products
©2007 SPRI Products XB-C / v.2008
Disclaimer: SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may
result from the improper use of this product. Be sure to consult your
health professional before beginning these exercises or any type of
exercise program.

Forward Raise (Hip Flexors/Quadriceps)
Start: Stand with feet shoulder width apart. Secure
Xercise Band around ankles. Position exercise leg
slightly in front of body with knees slightly bent.
Place hands on hips or hold onto the back of a
stable chair.
Finish: Keep foot of non–exercise leg grounded while
raising the other leg up and forward. Keep hips and
shoulders square. Return to start and repeat.
Outer Leg Lift (Abductors)
Start: Sit on floor and secure Xercise Band around
legs, just above the knee. Lie on side and roll onto hip
of non–exercise leg. Rest head on one arm and place
other on floor for support.
Finish: With bottom leg bent back, lead with heel and
push top leg upward as high as possible. The opposite
hip must remain stationary. Return to start and repeat.
Inner Leg Lift (Adductors)
Start: Sit on floor and secure Xercise Band around
ankle of exercise leg and under arch of opposite foot.
Lie on side and rest head on one arm and place other
arm on floor for support. Non–exercise leg should be
bent, with foot planted firmly on the floor.
Finish: Lead with the heel and lift lower leg as high
as possible. Return to start and repeat.
Knee Extension (Quadriceps)
Start: Sit on floor and secure Xercise Band around
ankle of exercise leg and under arch of opposite foot.
Lie back and support upper body on elbows, keeping
both legs bent and foot of non–exercise leg planted
firmly on the floor.
Finish: Extend exercise leg and lift up to height of
knee, until quadricep is fully contracted. Return to
start and repeat.
Lying Leg Curl (Hamstrings)
Start: Secure Xercise Band around ankles. Lie on
stomach with hands in front and extend both legs.
Place a pad or rolled up towel under knee of exercise
leg for extra comfort if desired. Pull toes of exercise
foot toward shin to a neutral ankle position.
Finish: While keeping hips and knees in contact with
the floor, bend knee of exercise leg and curl leg toward
buttocks until hamstring is fully contracted. Return to
start and repeat.
Standing Leg Curl (Hamstrings)
Start: Stand with feet shoulder width apart.
Secure Xercise Band around ankles. Keep knees
slightly bent and position foot of exercise leg
slightly behind body. Place hands on hips or hold
onto the back of a stable chair.
Finish: Bend knee and curl leg upward toward
buttocks. Keep hips and shoulders square. Return
to start and repeat.