SPRI FLAT BAND User Manual

SPRI.COM
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FLAT BAND
• 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 with each leg 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.
START: Sit on floor with knees
comfortably bent. Place the SPRI
Flat Band around both feet (or one
foot if increased length is desired)
and grasp each end, palms facing in,
arms extended forward toward legs.
FINISH: Keep elbows stationary,
bend arms and pull hands toward
shoulders while turning palms
upward. Hold 1–2 seconds and
slowly return to start position.
ARM CURL
EXERCISE GUIDE
START: Sit on floor with knees com-
fortably bent. Place the SPRI Flat
Band under the buttocks. Hold band
with both hands and position just
above shoulders. Keep palms facing
forward and band along inside of
upper arms.
FINISH: Press arms up and back
overhead while turning palms toward
each other. End with arms directly
over shoulders. Hold 1–2 seconds
and slowly return to start position.
SHOULDER PRESS

SPRI FLAT BAND Specifications

General

Brand	SPRI
Model	FLAT BAND
Category	Fitness Equipment
Language	English

Summary

General Exercise Guidelines

Warm-up and Session Structure

Warm up for 3-5 minutes, complete 1-3 sets of 8-12 reps with 30-60 sec rest. Perform exercises controlled, full range of motion.

Repetition and Fatigue Management

Balance reps per limb. Adjust reps/rest if unable to complete 8 reps or achieve fatigue after 12 reps.

Frequency and Rest

Perform exercises minimum 3 times/week. Allow 24-48 hours rest between sessions.

Medical Consultation Disclaimer

Consult your doctor before starting any exercise program.

Arm Curl Exercise

Arm Curl Start Position

Sit with knees bent, band around feet, grasp ends, palms in, arms extended forward.

Arm Curl Finish Position

Keep elbows stationary, pull hands to shoulders, turn palms up, hold, return slowly.

Shoulder Press Exercise

Shoulder Press Start Position

Sit with knees bent, band under buttocks, hold band above shoulders, palms facing forward.

Shoulder Press Finish Position

Press arms overhead, turning palms to face each other, end over shoulders, hold, return.

Arm Extension Exercise

Arm Extension Start Position

Sit with knees bent, hold band with both hands, arms bent at shoulder height, palms down.

Arm Extension Finish Position

Keep elbows stationary, straighten arms to shoulder height, hold, return.

Chest Press Exercise

Chest Press Start Position

Sit with knees bent, band behind back below shoulder blades, hold band in front, palms in.

Chest Press Finish Position

Press arms forward, rotate shoulders inward, keep shoulder blades together, hold, return.

Upright Row Exercise

Upright Row Start Position

Stand with one foot forward, bend knee, opposite leg straight. Hold band ends, arms straight.

Upright Row Finish Position

Bend arms and raise to shoulder height, hold, return.

Kick Back Front Raise Exercise

Kick Back Front Raise Start Position

Stand hipwidth apart, hold band ends, arms straight. Place foot on band, bend leg.

Kick Back Front Raise Finish Position

Straighten leg back, raise arms forward to chest, hold, return.