Gaiam Adjustable Hip Bands Quick Start Manual

Adjustable
Hip Bands
CAUT IO N S
• Always wear suitable athletic shoes with good traction.
• 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 in
each direction 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 OR PHYSICIAN.
HOW TO SET UP YOUR ADJUSTABLE HIP BANDS
1. Adjust the hip band by pulling the band
through the buckle.
BACK LEG RAISE
START: Secure band around both legs just above knees.
Stand with feet hip-width apart and hands on hips.
2. Place the extra fabric through the
secure loop.
FINISH: Keeping body straight and head up, slowly lift
exercising leg up and back with toes pointed toward
floor. Hold 1-2 seconds and return to start position.
3. You are now ready to use your Adjustable
Hip Bands.