Gaiam RESISTANCE CORD Exercise Manual

RESISTANCE CORD
EXERCISE GUIDE
1. CHEST PRESS
(PECTORALS)
START FINISH
DOOR ATTACHMENT: MID POSITION
Stand with feet hip-width apart and back Press arms straight forward in front of body,
to door. Grasp each handle, palms facing ending with hands in front of shoulders and
down and position at chest height, with palms of hands facing down. Return to start
elbows bent just below shoulders. and repeat.
4. FRONT PULL-DOWN
(LATISSIMUS DORSI)
START FINISH
DOOR ATTACHMENT: HIGH POSITION
Stand with feet hip-width apart, facing Bend elbows and pull arms back and
door. Grasp handles and straighten down, ending with hands at waist and
arms, positioning hands directly in front palms facing backward. Return to start
of shoulders with palms facing down. and repeat.
E X E R C I S E I N S T R U C T I O N
• As a warm-up before each exercise session, perform each selected exercise 3–5 times without the
Resistance Cord.
• 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.
• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between
exercise sets or select a Resistance Cord that provides a lesser amount of resistance.
2. BACK FLY
(RHOMBOIDS/MID TRAPEZIUS)
START FINISH
DOOR ATTACHMENT: MID POSITION
Stand with feet hip-width apart, Bend elbows and pull arms straight back,
facing door. Grasp handles with squeezing shoulder blades together.
palms facing down and arms straight Return to start and repeat.
out in front of shoulders.
5. TRUNK CURL
(ABDOMINAL)
START FINISH
DOOR ATTACHMENT: HIGH POSITION
Kneel on floor with back to door. Grasp Bend at waist, curl upper body forward
handles, crossing arms in front of chest, and down toward the floor. Return to start
and position hands on top of shoulders. and repeat.
—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 a Resistance Cord that
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 Resistance Cord exercise session.
3. SHOULDER PRESS
(DELTOIDS)
START FINISH
DOOR ATTACHMENT: LOW POSITION
Stand with feet hip-width apart and Straighten arms overhead, ending with
back to door. Grasp each handle and a slight bend in the elbows and hands
position hands outside shoulder width, directly above shoulders. Return to start
palms facing forward and elbows and repeat.
below shoulders.
6. ARM CURL
(BICEPS)
START FINISH
Stand in a staggered stance. Place Bend arms and bring hands in front of
tubing under front foot and soften body to shoulder height. Keep wrists
knees. Grasp handles and position arms firm and elbows at sides. Return to start
at sides of body. and repeat.