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ProSource Loop Resistance Bands Instruction Manual
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ProSource Loop Resistance Bands Instruction Manual

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LOOP RESISTANCE BANDS SET
Instruction Manual & Exercise Guide

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Summary of Contents for ProSource Loop Resistance Bands

  • Page 1 LOOP RESISTANCE BANDS SET Instruction Manual & Exercise Guide...
  • Page 2 Loop Resistance Bands. Always modify exercises as needed for your fitness level. If you have any questions, concerns or comments about the Loop Resistance Bands, please contact Customer Service before using at 1 (800) 552-2637 and we will be happy to help you.

  • Page 3: Exercise Guide

    E X E R C I S E G U I D E BRIDGES Lie on your back with feet hip or shoulder-distance apart. Bend your knees with feet on the floor so that your heels are about a hand’s distance from your buttocks.
  • Page 4 CLAM SHELLS Lie on your side with knees bent about 90 degrees, with a band wrapped around your thighs just above your knees. Your head, shoulders, buttocks, and bottom of feet should all be aligned. Rest your head on the arm that is in contact with the floor to support your neck, and place the other arm on the floor in front you for support.
  • Page 5 SIDE LYING LEG LIFTS Lie on your side with a band around your ankles. Stack your legs and keep them straight. Rest your head on your bottom arm, top hand on mat in front of you for support. Flex both feet and draw your belly button in toward your spine to engage your core.
  • Page 6 SIDE STEPS Place a band around your ankles. Stand tall with feet about two inches apart, toes facing forward Bend knees slightly & keep them aligned with toes while butt pushes backward. Start by stepping your right leg gently out toward the right, as far as you comfortably can without force (approximately hip to shoulder distance apart).
  • Page 7 PLANK WITH SIDE STEPS Begin in a push-up position on your toes with hands underneath shoulders and a band around your ankles. Make sure your body stays in a straight diagonal line the whole time, not allowing your hips to rise up or sink down. Start with both feet close together, then extend one leg to the side, tapping your toe on the ground.
  • Page 8 SQUATS Place a band around your lower thighs just above the knees. Stand with feet about shoulder distance apart, keeping knees aligned with toes. The width of your stance may vary slightly to maintain tension on the band. Clasp hands or extend them out in front of you and brace your core, then lower toward the floor by bending at the knees and pressing butt back, as if you were going to sit on a chair.
  • Page 9 DONKEY KICKS Start on the floor on all fours. Hands should be directly below your shoulders, and knees below your hips. Maintain a neutral spine. Place the band around thighs or calves. Flex one foot and lift it toward the ceiling, keeping your knee bent.
  • Page 10 FIRE HYDRANTS Start on the floor on all fours, with the band around your lower thighs. Hands should be directly below your shoulders, and knees below your hips. Maintain a neutral spine. Slowly lift one leg out to the side, with knee bent, until thigh is nearly parallel to the floor.
  • Page 11 BACK ROW Hold one end of a band in one hand and extend arm out in front of you with palm facing in. With your opposite hand, grab the other end of the band and bend arm to 90-degrees. Both hands should be grasping band firmly with closed fists. Draw elbow in by your side.
  • Page 12 TRICEPS EXTENSIONS Wrap a band around both hands, then bend elbows at 90 degrees with elbows tucked into your sides. Hands should be directly in front of you. Bring one hand to the opposite shoulder. Keep the other elbow tucked in by your side, then with palm facing down, press the band down toward the floor until your arm is straight.

  • Page 13: Bicep Curls

    BICEP CURLS Place a band around both wrists, then bend elbows at 90 degrees with elbows tucked into your sides. Hands should be directly in front of you with hands turned toward the ceiling. You can keep palms open or make fists. Draw one hand up toward your shoulder, squeezing your bicep at the same time.
  • Page 14 ROTATOR CUFF Place a band around both wrists, and bend arms at 90-degrees with elbows tucked into your sides. Form fists with hands facing each other. Slowly externally rotate one arm, drawing it away from your body. Make sure your arm only moves from the elbow down.
  • Page 15 Do not use this product in ways not intended by its manufacturers. Failure to do so may result in severe injury or death. Consult your physician before engaging in any regular exercise. Do not use ProSource™ products for anything other than their intended use. ProSource™ is not responsible for any problems that arise from the misuse of this product.
  • Page 16 Train like a Pro, Train with ProSource...