Summary of Contents for jost JSD04
- Page 1 JSD04 Resistance Bands User Manual Thank you for purchasing our products. This manual addresses the safety guidelines, warranty and training instructions. Please review this manual thoroughly before using the bands.
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Page 2: Package Contents
Package Contents ● Resistance Bands x 5 ● Handles x 2 ● Door Anchor x 1 ● Ankle Straps x 2 ● Travel Pouch x 1 ● User Manual x 1 Specifications Material Color Strength Estimated lbs Yellow X-Light 10lbs Blue Light 20lbs... -
Page 3: Warranty
WARNING—READ BEFORE USE 1. WARNING - DO NOT wrap your resistance bands around any part of your body including but not limited to neck, legs, wrists, waist, or any other part of your body. This may result in serious injury or death. 2. - Page 4 Door Anchor Placement DOOR ANCHOR POSITION OPTIONS: Always position Door Anchor through the HINGE SIDE of the door. Specific exercise requires NEVER position Door Anchor at the top, different anchor positions. bottom or non-hinge side of the door. Upper Door Anchor Position Middle Door Anchor Position HINGES DOOR...
- Page 5 Door Anchor Installation View from outside of the door View from inside of the door View from outside of the door Wall Jamb Door Hinge Close, latch, and lock the door Slide Door Anchor between Close, latch and lock the The Door Anchor Stopper, door and jamb on door, securing Door...
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Page 6: Training Instructions
Ankle Strap Using 1. Wrap ankle strap around your ankle, and only your ankle. Make sure the ankle strap is snug and the Velcro is connected securely before exercise. 2. Clip bands to the D-Ring and make sure the connection is secure before any exercise. 3. -
Page 7: Upright Row
UPRIGHT ROW 1. Place middle of band underneath both feet, keeping your feet hip distance apart. 2. Cross the band in front of you and hold onto both handles. Stand tall and engage core. 3. To start, take a deep breath, then exhale and pull both elbows up until they are slightly above waist. - Page 8 SHOULDER PRESS (ANCHORED) 1. Attach anchor at bottom of door. 2. Face away from door; grab 1 handle in each hand and raise to shoulder height - elbows pointing out to sides. 3. Step away 1-2 feet; one foot behind the other in a staggered stance. 4.
- Page 9 STANDING BACK ROW (ANCHORED) 1. Insert anchor at midpoint of door. 2. Face door; grab 1 handle in each hand. 3. Step back - arms fully extended until slight tension is felt in band. 4. Stand tall, shoulders relaxed, feet hip distance apart and knees slightly bent. 5.
- Page 10 ABDOMINAL CRUNCH (ANCHORED) 1. Insert anchor at bottom of door. 2. Face away from door; lay on back with knees bent and feet flat. Head should be positioned 1-2 feet from door. 3. Grab 1 handle in each hand. 4. Position hands by head - elbows bent and pointing forward. 5.
- Page 11 SQUAT 1. Place both feet hip width apart on midsection of band; 1 handle in each hand. 2. Lock elbows against rib cage and relax shoulders. Bring hands to shoulder level - palms facing forward. 3. Stand tall - core engaged. 4.
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