SPRI HIP BAND - User Manual

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START FINISH
Secure band around both legs just above knees. Kneel on floor with palms flat,
back parallel to floor and head up.
Keeping knee bent, slowly lift exercising leg up and back above hip. Keep head up and
palms flat on floor. Hold 1-2 seconds and return to start position.
START
START
FINISH
FINISH
Secure band around both legs just above knees and straighten knees. Lie on side
and roll onto hip of non-exercise leg. Bend arms and position elbow of bottom
arm directly below shoulder and hand of top arm on floor in front of hip.
Lie on back. Secure band around both legs just above knees and bend knees.
Extend arms along sides of body and keep feet, hips, trunk and shoulders flat on
the floor.
Lift top leg straight up and away from bottom leg while keeping bottom leg stationary
on floor. Hold 1-2 seconds and return to start position.
Slowly lift hips and buttocks upward until knees, hips and shoulders are aligned. Keep
back straight, feet flat on floor, and head and shoulders stationary on the floor. Hold
1-2 seconds and return to start position.
BRIDGE
EXERCISE INSTRUCTION
• 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 select a Hip Band that provides a
lesser amount of resistance. 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 select the Resistance Tubes that
will provide a greater amount of resistance.
• Perform each exercise a minimum of 3 times per
week for maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
HIP BAND
EXERCISE GUIDE
UPWARD LEG RAISE
OUTER LEG LIFT

Summary

SPRI Hip Band Exercises

Bridge Exercise

Lie on back with band above knees, lift hips until body aligns with knees and shoulders. Hold briefly.

Outer Leg Lift Exercise

Lie on side with band above knees, lift top leg straight up away from bottom leg. Hold briefly.

Upward Leg Raise Exercise

Kneel with band above knees, lift leg up and back above hip while keeping knee bent. Hold briefly.

SPRI Hip Band Workouts

Squats Exercise

Stand with feet hip-width apart, band above knees. Lower hips as if sitting, arms forward. Hold briefly.

Side Leg Raise Exercise

Stand with feet hip-width apart, band above knees. Lift one leg straight out to the side. Hold briefly.

Back Leg Raise Exercise

Stand with feet hip-width apart, band above knees. Lift one leg up and back with toes pointed down. Hold briefly.

Front Lunge Exercise

Stand with feet hip-width apart, band above knees. Step forward into a lunge, lowering hips until thighs are parallel. Hold briefly.

Overview

1. Function Description
2. Important Technical Specifications
3. Usage Features
4. Specific Exercise Instructions
5. Maintenance Features

This document is an exercise guide for the SPRI Hip Band, a fitness accessory designed to assist with various lower body exercises. The guide provides instructions for several exercises, including the Bridge, Outer Leg Lift, Upward Leg Raise, Squats, Side Leg Raise, Back Leg Raise, and Front Lunge, all utilizing the Hip Band to add resistance and enhance muscle engagement.

Function Description:

The SPRI Hip Band is a resistance band specifically designed to be worn around the legs, typically just above the knees, to provide resistance during lower body exercises. Its primary function is to increase the intensity and effectiveness of workouts targeting the glutes, hips, and thighs. By creating external resistance, the Hip Band helps to activate and strengthen these muscle groups more effectively than bodyweight exercises alone. It promotes better muscle activation, improves stability, and can contribute to enhanced athletic performance and injury prevention. The band's placement above the knees allows for targeted engagement of the hip abductors and external rotators, which are crucial for hip stability and movement.

Important Technical Specifications:

While the manual does not provide specific material or dimension specifications for the Hip Band itself, it implies that the band comes in different resistance levels. The "Exercise Instruction" section mentions: "If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between exercise sets or select a Hip Band that provides a lesser amount of resistance. 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 select the Resistance Tubes that will provide a greater amount of resistance." This indicates that users can choose a band with appropriate resistance for their fitness level, suggesting a range of available options. The guide focuses on the application of the band rather than its physical properties, assuming the user has already selected a suitable band.

Usage Features:

The SPRI Hip Band is designed for versatile use in a variety of lower body exercises. The guide outlines a structured approach to using the band effectively:

• Warm-up: Users are instructed to warm up for 3-5 minutes before each session, preparing their muscles for activity.
• Sets and Repetitions: For each selected exercise, users should complete 1-3 sets of 8-12 repetitions. This range allows for progressive overload and muscle development.
• Rest Periods: A rest period of approximately 30-60 seconds is recommended between each exercise set to allow for muscle recovery.
• Controlled Movement: Exercises should be performed in a controlled manner, moving through a full range of motion to maximize muscle engagement and minimize injury risk.
• Symmetry: When applicable, users are advised to perform an equal number of exercise repetitions with each leg to prevent muscle imbalances.
• Resistance Adjustment: The guide provides clear instructions on how to adjust the workout intensity:
  • If unable to complete 8 repetitions, users should increase rest time or select a Hip Band with less resistance.
  • If unable to achieve moderate to maximal muscular fatigue after 12 repetitions, users should decrease rest time or select a Hip Band (or Resistance Tubes, if applicable) with greater resistance. This adaptive approach ensures that the workout remains challenging and effective for different fitness levels.
• Frequency: For maximum results, each exercise should be performed a minimum of 3 times per week.
• Recovery: A rest period of 24-48 hours is recommended between each exercise session to allow muscles to recover and rebuild.

Specific Exercise Instructions:

The guide provides detailed, step-by-step instructions with accompanying images for each exercise, illustrating both the "START" and "FINISH" positions:

1. Bridge:

   • Start: Lie on your back with the band around both legs just above the knees, knees bent, arms extended along the sides, and feet, hips, trunk, and shoulders flat on the floor.
   • Finish: Slowly lift hips and buttocks upward until knees, hips, and shoulders are aligned. Keep the back straight, feet flat, and head and shoulders stationary. Hold for 1-2 seconds before returning to the start.

2. Outer Leg Lift:

   • Start: Secure the band around both legs just above the knees, straighten knees. Lie on your side, rolling onto the hip of the non-exercise leg. Bend arms, positioning the bottom arm's elbow directly below the shoulder and the top arm's hand on the floor in front of the hip.
   • Finish: Lift the top leg straight up and away from the bottom leg, keeping the bottom leg stationary. Hold for 1-2 seconds before returning to the start.

3. Upward Leg Raise:

   • Start: Secure the band around both legs just above the knees. Kneel on the floor with palms flat, back parallel to the floor, and head up.
   • Finish: Keeping the knee bent, slowly lift the exercising leg up and back above the hip. Keep the head up and palms flat. Hold for 1-2 seconds before returning to the start.

4. Squats:

   • Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and arms straight at your sides.
   • Finish: Slowly raise arms while bending knees, lowering hips and buttocks until arms are straight out in front and knees are directly above toes. Hold for 1-2 seconds before returning to the start.

5. Side Leg Raise:

   • Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and hands on hips.
   • Finish: Keeping the body straight and head up, slowly lift the exercising leg straight out to the side. Hold for 1-2 seconds before returning to the start.

6. Back Leg Raise:

   • Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and hands on hips.
   • Finish: Keeping the body straight and head up, slowly lift the exercising leg up and back with toes pointed toward the floor. Hold for 1-2 seconds before returning to the start.

7. Front Lunge:

   • Start: Secure the band around both legs just above the knees. Stand with feet hip-width apart and hands on hips.
   • Finish: Slowly bend knees, lowering hips and buttocks until the thigh of the front leg and the shin of the back leg are almost parallel to the floor. Lift the back heel off the floor, keeping the front knee directly over the foot, head and shoulders directly above the hips, and the back straight. Hold for 1-2 seconds before returning to the start.

Maintenance Features:

The manual does not explicitly detail maintenance features for the Hip Band itself, such as cleaning instructions or storage recommendations. However, the general advice provided for exercise programs implies a focus on user safety and proper technique to ensure the longevity of both the user's health and the equipment. The disclaimer "All exercise programs come with inherent risks. Consult your health care professional before beginning this or any exercise program. ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN" suggests that users should exercise caution and seek professional advice, which indirectly contributes to safe and effective use, thereby prolonging the life of the product through proper application. The lack of specific maintenance instructions might indicate that the product is designed to be relatively low-maintenance, requiring only general care like wiping down after use and storing in a cool, dry place, although these are not explicitly stated.

SPRI HIP BAND Specifications

General

Brand	SPRI
Model	HIP BAND
Category	Fitness Equipment
Language	English