Download
Share
Print this page
GoFit SUPER BAND Training Manual
  1. Manuals
  2. Brands
  3. GoFit Manuals
  4. Fitness Equipment
  5. SUPER BAND
  6. Training manual

GoFit SUPER BAND Training Manual

Hide thumbs

Advertisement

Quick Links

Download this manual
Training Manual
Read and follow all warnings and information before using
this product, to reduce the risk of serious injury or fatality.

Advertisement

loading
Need help?

Need help?

Do you have a question about the SUPER BAND and is the answer not in the manual?

Questions and answers

Subscribe to Our Youtube Channel

Related Manuals for GoFit SUPER BAND

Summary of Contents for GoFit SUPER BAND

  • Page 1 Training Manual Read and follow all warnings and information before using this product, to reduce the risk of serious injury or fatality.
  • Page 2 WARNING: Door Anchor Placement / Maintenance Phase 1: Workout Guidelines Phase 1: Workout Terms Phase 1—Day 1 Workout Phase 1—Day 2 Workout Phase 1—Day 3 Workout 8A-9A Exercises Illustrated 1-32 *GoFit Super Bands, Door Anchor, and Ankle Straps sold separately.
  • Page 3 You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person in the Materials appearing to endorse or recommend the Materials.
  • Page 4 • The Super Band is composed of rubber and the life span of the band will depend on the amount of usage and proper care.
  • Page 5 WARNING DOOR ANCHOR PLACEMENT...
  • Page 6 MLB Players, Olympians, Special Warfare Operatives, and countless #1 NFL draft picks. Coach Richeson’s special method of utilizing functional training to improve performance will elevate the Super Band to a truly all encompassing functional training tool. Use this manual as a visual reference exercise guide for use with the GoFit Super Bands.
  • Page 7 Phase 1: Workout Terms Set — (i.e., one set of 10 bicep curls) a sequence of one or more complete movements Rep/Repetition — (i.e., 10 reps for each arm) one complete movement of an exercise Duration — (i.e., one set of curls for :20-30 seconds) a timed set for an exercise TRI SET —...
  • Page 12 STEP ONE - Straddle band with knees slightly bent. Chest up and back should be straight. STEP TWO - Pull band through and up while driving hips forward, firing your glutes. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 13 STEP TWO - Slowly lower your body to one inch above the ground and pause for two seconds then drive your body upward to the starting position. Repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...

  • Page 14: Front Bridge

    STEP ONE - Assume plank position with elbows bent, head and neck in-line with shoulders. Hips should also be in-line with shoulders and not sagging. Work on tightening core and firing glutes. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 15 Try to keep right leg in a straight line with your back and shoulders. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 16 STEP TWO - Keep chest up and core engaged. Bend elbows slightly and bring arms forward in a flying motion. Pause for 2 seconds with arms forward and palms together. Slowly return to starting position. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 17 3 inches above the ground and return to the starting position. Slowly lower left leg to 3 inches above the ground and then return to the starting position. Continue alternating legs. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 18 STEP ONE - Lay on stomach facing away from the door with end of band looped around ankles. STEP TWO - Curl legs up toward glutes and hold for 1 second. Slowly lower to starting position and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 19 STEP ONE - Stand facing away from door with ends of band in both hands. STEP TWO - Slowly raise both arms upward to eye level. Hold for 1 second and then slowly lower. Repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 20 STEP TWO - Keep back straight with arms at a 90 degree angle and elbows locked to your side. Slowly push downward until arms are extended and elbows are locked. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 21 STEP ONE - Lay on your back with knees bent and feet flat on ground. Fingertips at the side of your head. STEP ONE - Crunch up with your trunk while driving your knees up to meet your elbows. Slowly lower and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 22 STEP TWO - Keeping your chest up and arms extended, slowly bend at knees into a full squat position. Focus on pulling hands apart as you sink into the squat position. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 23 STEP TWO - Pull band down until elbow is next to your hip, and hand is even with your chest. Keep shoulders square and core engaged SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 24 STEP ONE - Lie on side with elbow underneath shoulder and feet stacked. Drive hips and rib cage up and away from the ground. Maintain a straight line with your body and do not let your hips sag. SUPER BAND Training Manual EXAMPLE VIDEO...
  • Page 25 Step back with your left foot. STEP TWO - While holding band overhead with chest up, bend right knee into a single leg squat. Left knee should not touch the ground. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 26 STEP ONE - Face door while kneeling. Grab bands while arms are extended. STEP TWO - Drive elbows down and back while pulling band down. Hold for 1 second, then slowly return to starting position. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 27 STEP ONE - Lay with arms and legs extended. STEP TWO - Hinge at hips and bring legs up while simultaneously bringing arms and shoulders up to meet legs. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 28 STEP TWO - In squat position while holding bands, pull bands down and toward your chest while pulling hands apart at the same time. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 29 Engage core and slowly bend left knee into squat position. Hold for 1 second, then slowly lower and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 30 Palms facing in. STEP TWO - Pull band upwards toward your chin while keeping elbows up. Hold for 1 second, the slowly lower and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...

  • Page 31: Bicep Curl

    Palms facing in. STEP TWO - Keeping elbows locked to your side, slowly curl band to your chin. Lower and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 32 STEP ONE - Lie with head towards door and hands overhead grasping band. STEP TWO - Slowly pivot arms from overhead position to front position while simultaneously crunching up with shoulders. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 33 Shoulders slightly off the ground. STEP TWO - Rotate at waist, bringing trunk to your right while simultaneously rotating lower body to your left. STEP THREE - Repeat movement going opposite direction. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 34 STEP TWO - Pull band to eye level while squatting simultaneously. STEP THREE - Thrust band with arms while sinking into squat position. This is a very fast and explosive movement. Lower arms, stand, and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 35 STEP ONE - Stand in middle of band while holding band shoulder width apart behind your neck. Chest up. STEP TWO - With chest up, bend knees into a full squat, while simultaneously pressing band over head. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 36 Chest up. STEP TWO - Drive elbows back while pulling band upwards toward your chest. Squeeze upper back together and hold for 1 second, then lower slowly. Repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 37 STEP TWO - Drive, with your left leg, away from the door while shifting your weight from the left to right leg. Slowly lower back into the starting position and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 38 STEP TWO - Fire glutes and rotate body weight from left leg to right leg while simultaneously pulling right arm and elbow back. (Same motion as starting a lawn mower.) SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 39 *Lower Door Anchor Position, through hinge side of door. Center band on connector. STEP ONE - Kneel on one knee away from the door. Super Band ends are held in both hands at chest level. STEP TWO - Engage core for stability and drive arms forward.
  • Page 40 Grab bands with arms extended. STEP TWO - Drive elbows down and back while pulling band toward your chest. Hold for 1 second, then slowly return to starting position. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 41 Engage core and slowly bend right knee into a single leg squat position. Right knee should not touch the ground. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 42 Arms are extended, elbows locked into your sides with palms facing up. STEP TWO - Keeping elbows locked to your side, slowly curl band to your chin. Lower and repeat. SUPER BAND Training Manual EXAMPLE VIDEO Scan with QR Reader App...
  • Page 43 *Lower Door Anchor Position, through hinge side of door. Connect band to anchor with slip knot. STEP ONE - Kneel on one knee facing away from door. Super Band ends are held in both hands behind your head with elbows bent.
  • Page 44 ©2014 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of GoFit, LLC.