SPRI FLAT BAND Exercise Manual

FLAT BAND
E X E R C I S E G U I D E
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full range of motion.
• When applicable, 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 decrease repetitions. 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 increase repetitions.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR.
ARM CURL
START
: Sit on floor with knees
comfortably bent. Place the SPRI
Flat Band around both feet (or one
foot if increased length is desired)
and grasp each end, palms facing in,
arms extended forward toward legs.
#BETTEREVERYDAY
FINISH:
Keep elbows stationary,
bend arms and pull hands toward
shoulders while turning palms
upward. Hold 1–2 seconds and
slowly return to start position.
SHOULDER PRESS
START:
Sit on floor with knees com-
fortably bent. Place the SPRI Flat
Band under the buttocks. Hold band
with both hands and position just
above shoulders. Keep palms facing
forward and band along inside of
upper arms.
FINISH:
Press arms up and back
overhead while turning palms toward
each other. End with arms directly
over shoulders. Hold 1–2 seconds
and slowly return to start position.
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