SPRI PREMIUM ANKLE STRAP Exercise Manual

PREMIUM ANKLE STRAP
E X E R C I S E G U I D E
• Warm up before each exercise session. Perform each selected exercise 3–5 times
without the Premium Ankle Strap.
• 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.
• When applicable, perform an equal amount of exercise repetitions in both
directions to avoid the development of muscular imbalances.
• If unable to complete 8 exercise repetitions through a full range of motion,
increase rest time between exercise sets. 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.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each Premium Ankle Strap
exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD
ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
B E S U R E T O :
1. Use a solid, safe, and secure door structure that is capable of supporting your
body weight.
2. Anchor the product from, and use the product on, the non-hinge side of the door.
3. Pull firmly on the strap before each exercise to ensure door anchor is fully secured
in the desired position (LOW, MIDDLE, HIGH).
WARNING:
Wearing Protective Sports Eyewear
(goggles or glasses made with polycarbonate
or Trivex lenses) is always recommended when
working with resistance cords (tubing) or bands.
LEG EXTENSION
START: Stand with feet hip-width apart
facing away from door, knees slightly
bent and strap around one ankle.
Bend leg and lift knee up and forward
in front of body while balancing on
opposite leg. Stand upright with back
straight, head over hips and hands
on hips.
Door Anchor: Low Position
FINISH : Slowly straighten leg out
in front of body while continuing to
balance on opposite leg with hands
on hips, back straight and head over
hips. Hold for 1-2 seconds, slowly
return to start position, and repeat.
#BETTEREVERYDAY
D O O R A N C H O R I N G :
1. PUSH door open.
2. Fully insert Door Anchor
between door and door frame.
3. PULL door toward you and
close tightly.
4. Pull firmly on strap to ensure
Door Anchor is secured tightly
against opposite side of door
and door frame before
performing each exercise.
T U B E I N S E R T I O N
Insert plugged end of tube Slide tubing down to
into hole at top of slot. bottom of slot.
S E C U R I N G T H E S T R A P
Wrap the strap securely around lower leg,
just above ankle.
SIDE LEG RAISE
Stand with feet together,
START:
shoulder facing door, knees slightly
bent and strap around ankle farthest
from the door. Stand upright with back
straight, head over hips and hands
on hips.
Pull down firmly on tubing to
ensure tubing plug is secured
inside bottom of slot.
Pull firmly on Velcro strap and loop through
the buckle and tightly strap around the leg.
Door Anchor: Low Position
: Slowly lift leg up and out away
FINISH
from side of body while balancing on
opposite leg with hands on hips, back
straight and head over hips. Hold for
1-2 seconds, slowly return to start
position, and repeat.
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