SPRI Xercuff User manual

Front Leg Lift (Hip Flexors/Quadriceps)
Secure straps around ankles. Stand with feet hip
width apart and knees slightly bent. Position arms
along sides of body, or place one hand on a wall for
increased stability.
Stand tall, keep trunk muscles tight, head up and
hips square. With one foot grounded and upper body
stationary, slowly bend and lift opposite leg up and
forward. End with knee at hip height and lower leg
perpendicular to the oor. Return to start and repeat.
Xercuff®
Back Leg Lift (Hamstrings/Gluteals)
Start: Secure straps around ankles and stand with
feet hip width apart. Bend exercise leg and place
ball of foot on oor just behind hip. Keep arms bent
at sides of body, or place one hand on a wall for
increased stability.
Finish: Stand tall, keep trunk muscles tight, head up
and hips square. With one foot grounded and upper
body stationary, slowly extend and press opposite
leg up and back behind body. End with leg straight
behind body and toes pointed toward oor. Return
to start and repeat.
Exercise Instruction
• As a warm up before each exercise session,
perform each selected exercise 3–5 times without
the Xercuff.
®
• 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 Xercuff® 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 Xercuff®
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
Xercuff® exercise session.
IMPORTANT!
Please read the instructions below
before using the Xercuff.
®
• Before each workout, check for possible wear
of the Xercuff.
®
• Always perform general warm–up activities prior
to performing Xercuff® exercises.
• Perform only the exercises as shown in this chart
or other SPRI® produced informational resources.
• Avoid exposing the Xercuff® to rough or abrasive
surfaces.
• Wear appropriate footwear while using the Xercuff.
®
• Make sure the Xercuff® ankle straps are secure
around ankles 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.
SPRI Products
1769 Northwind Blvd. Libertyville, IL 60048
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, tness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
©2007 SPRI Products XRC-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.

Side Step (Abductors)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Keep trunk muscles tight, head up and hips
square. With one foot grounded, step out and away
from side of body with opposite leg and distribute body
weight onto ball of foot. Keep knees slightly bent, hips
down and shoulders square. Return to start and repeat.
Cross Leg Lift (Adductors)
Secure straps around ankles. Stand with feet hip width
apart and knees slightly bent. Position arms along sides
of body, or place one hand on a wall for increased
stability.
Stand tall, keep trunk muscles tight, head up and
hips square. With one foot grounded and upper body
stationary, slowly bend and lift opposite leg up, forward
and across front of body. End with knee just below hip
height and lower leg perpendicular to the oor. Return
to start and repeat.
Side Leg Lift (Abductors/Gluteals)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Stand tall, keep trunk muscles tight, head up
and hips square. With one foot grounded and upper
body stationary, slowly bend and lift opposite leg up
and out, away from side of body. End with knee just
below hip height. Return to start and repeat.
Cross Over Step (Adductors/Gluteals)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Position arms
along sides of body, or place one hand on a wall for
increased stability.
Finish: Keep trunk muscles tight, head up and hips
square. With one foot grounded, step forward and
across front of body with opposite leg. Keep knees
slightly bent, hips down and shoulders square.
Return to start and repeat.
Front Step (Quadriceps/Hamstrings/Gluteals)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Keep trunk muscles tight, head up and hips
square. With one foot grounded, step forward with
opposite leg and allow heel of back leg to raise from
the oor. Drop hips and bend legs to right angles,
and then immediately push up and back with front
leg. Return to start and repeat.
Back Step (Quadriceps/Hamstrings/Gluteals)
Start: Secure straps around ankles. Stand with feet
hip width apart and knees slightly bent. Keep arms
bent at sides of body, or place one hand on a wall
for increased stability.
Finish: Keep trunk muscles tight, head up and hips
square. With one foot grounded, step backward with
opposite leg and allow heel of back leg to raise from
the oor. Drop hips and bend legs to right angles,
and then immediately push up and forward with
front leg. Return to start and repeat.