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FLAT BAND
UPRIGHT ROW
START: Stand with feet hipwidth
apart, hold ends of Flat Band and
straighten arms along sides of body.
Place bottom of foot on middle of
band and bend leg while balancing
on opposite leg.
FINISH: Simultaneously straighten leg
down and back behind body while
raising arms up and forward in front
of chest. Hold for 1-2 seconds and
slowly return to start position.
START: Stand with one foot slightly
in front of body and bend knee with
opposite leg straight and positioned
slightly behind body. Hold ends of
Flat Band and straighten arms along
sides of body. Place bottom of front
foot on middle of band firmly in floor.
FINISH: Bend arms and raise up in
front of body to shoulder height.
Hold 1-2 seconds and slowly return
to start position.
KICK BACK FRONT RAISE
©2016 Gaiam Americas, Inc. All rights reserved. SPRI is a registered trademark of Gaiam Americas, Inc. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. SKU FLATBAND-GUIDE
EXERCISE
GUIDE
ARM EXTENSION CHEST PRESS
START: Sit on floor with knees
comfortably bent. Hold the SPRI Flat
Band with both hands, keeping arms
bent, elbows at shoulder height, and
palms facing down.
FINISH: Keep elbows stationary,
straighten arms until hands are aligned
with shoulders, being careful not to
lock the elbow joint. Hold 1–2 seconds
and slowly return to start position.
START: Sit on floor with knees
comfortably bent. Place the SPRI
Flat Band behind the back just below
the shoulder blades. Hold band with
both hands and position in front of
shoulders, palms facing in.
FINISH: Press both arms forward,
rotating the shoulders inward during
the movement, ending with palms
facing down. Keep shoulder blades
together through entire movement.
Hold 1–2 seconds and slowly return
to start position.
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