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PROSOURCEFIT THERAPY FLAT RESISTANCE BANDS SET Instruction Manual
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PROSOURCEFIT THERAPY FLAT RESISTANCE BANDS SET Instruction Manual

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THERAPY FLAT
RESISTANCE BANDS SET
Instruction Manual & Exercise Guide

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Summary of Contents for PROSOURCEFIT THERAPY FLAT RESISTANCE BANDS SET

  • Page 1 THERAPY FLAT RESISTANCE BANDS SET Instruction Manual & Exercise Guide...
  • Page 2 ProsourceFit Therapy Flat Resistance Bands Set, discontinue use & consult your physician. Please use caution & carefully follow all exercise instructions and use proper technique when using our Therapy Flat Resistance Bands Set. Always modify exercises as needed for your fitness level. Use & Safety Instructions Inspect bands before and after every use for scratches, holes, tears, worn areas, and stretch marks.
  • Page 3 Door Anchor Use Instructions STEP 1 STEP 2 Slip one end of the band through the Slide the anchor piece loop portion of the door anchor piece. to the middle of the band. STEP 3 Open the door and insert the anchor portion with the ball inside the hinge side of the door.
  • Page 4 E X E R C I S E G U I D E LATERAL SHOULDER RAISES Stand on the middle of the band with feet hip-distance apart, gripping one end of the band in each hand. Make sure each end of the band is at the same height. Stand up straight and engage your core.
  • Page 5 SQUAT Stand on the middle of the band with feet approximately shoulder-distance apart, gripping one end of the band over the top of each shoulder. Brace your core to start the movement. Keep chest lifted, elbows up, head up, and back straight.
  • Page 6 TRICEP EXTENSIONS Secure the door anchor near the top of a door, then insert band. Grip one end of the band in each hand, then step back 3 to 4 feet away from the door. Stand with feet hip-distance apart with a slight bend in the knee. Keep back flat and chest up, and bend just slightly at the hips.
  • Page 7 UPRIGHT ROWS Stand on the middle of the band with feet shoulder-distance apart, gripping one end of the band in each hand. Make sure each end of the band is at the same height. Start with arms straight & palms facing toward your body at the front of your thighs. Pull the band straight up the front of your body to shoulder level, keeping hands close to your body.
  • Page 8 PULL APARTS Hold the band in front of you, with hands at shoulder height and distance, palms facing down. Stand with knees slightly bent and feet shoulder-distance apart. Keeping your arms straight, pull the band apart and back, bringing the band to your chest. Slowly return to start position, keeping arms straight, then repeat.

  • Page 9: Hammer Curls

    HAMMER CURLS Stand on the middle of the band with feet hip distance apart, gripping one end of the band in each hand. Make sure each end of the band is at the same height. Stand up straight and engage your core. Start with your arms straight down, palms facing in.
  • Page 10 SQUAT TO BACK ROW Secure the door anchor in the middle of a door, then insert the resistance band. Grip one end of the band in each hand, facing the door, and step back about 3 to 4 feet. Stand with feet slightly wider than shoulder-distance. Stand tall and keep chest lifted and back straight, and engage core throughout the exercise.

  • Page 11: Chest Press

    CHEST PRESS Secure the door anchor near the middle of a door, then insert band. Grip one end of the band in each hand, and stand 3 to 4 feet away from the door in a staggered stance with your back to the door. Position your arms so that they are bent at a 90-degree angle, parallel with the floor.
  • Page 12 KNEELING CRUNCH Secure the door anchor near the top of a door, then insert the resistance band. Grip one end of the band in each hand, making sure they are even, then kneel down about two feet away from the door. Pull the band in toward your ears and extend elbows out at shoulder-height.
  • Page 13 RESISTED PUSH-UP Begin in a push-up position on hands and toes, with hands slightly wider than shoulder distance. The ends of the band should be under each hand, with the band across your upper back. Maintain a neutral spine throughout the exercise and keep core engaged. Bend your arms to lower your chest to the floor, then press back up to the starting position.
  • Page 14 DONKEY KICKS Kneel down on the floor and place the middle of the band around the bottom of one foot. Grip one end of the band in each hand, and position yourself on all fours, with wrists under shoulders and knees under hips. Maintain a neutral spine and engaged core throughout the exercise.
  • Page 15 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
  • Page 16 Train like a Pro, Train with ProsourceFit!