Thera-Band 21900 User Manual

Exercise Station
Instruction Guide
© 2005 The Hygenic Corporation. THERA-BAND® and Associated Colors are registered trademarks of The
Hygenic Corporation. Unauthorized use is strictly prohibited. All Rights Reserved.
The information contained in this Exercise Station Instruction Guide is intended for end-users. It is the responsibility
of the instructor, facility, or other person(s) who makes the Exercise Station available to end users to provide the
information contained in this Exercise Station Instruction Guide to all end users of this product.

Thera-Band 21900 Specifications

General

Brand	Thera-Band
Model	21900
Category	Fitness Equipment
Language	English

Summary

Product Safety

Product Features

Stretches

Back Ball Stretch

Sit on the ball and roll down with your back on it, keeping feet flat.

Side Ball Stretch

Lay on your side on the ball, stabilizing with one arm, crossing top leg over bottom.

Prone Ball Stretch

Lay on the ball on your stomach, relax hips, keep feet on ground, use arms to stabilize.

Strengthening Exercises : Upper Body

Bench Press

Lay on ball in bridge position, grasp bar at shoulder level, extend elbows until straight.

Overhead Press

Sit on ball, bar behind head, hands at shoulder level, extend elbows upward until straight.

Front Raise

Sit on ball, grasp handles at waist level, lift arms upward to shoulder level keeping elbows straight.

Lateral Raise

Sit on ball, grasp handles near side, lift arms upward to shoulder level keeping elbows straight.

Elbow Curls

Sit on ball, grasp handles at waist, bend elbows by side, lift palms upward.

Elbow Extension

Sit on ball, grasp handle behind head, extend elbow lifting hand toward ceiling.

Upright Row

Stand on station, grasp handles near waist, pull tubing upward toward chin, bending elbows.

Strengthening Exercises : Lower Body

Squat

Stand on station, feet shoulder width, bar on shoulders, bend knees keeping weight through heels.

Lunge

Stand on station wide stance, bar on shoulders, bend knees lowering hips, keep back straight.

Deadlift

Stand on station, grasp bar shoulder width, bend hips/knees, extend knees/hips pulling bar up.

Calf Raise

Stand on edge of station, heels off, bar on shoulders, lift onto toes keeping knees straight.

Strengthening Exercises : Back & Core

Abdominal Curl

Lay on ball bridge position, grasp handles, curl trunk up off ball keeping back on ball.

Side Bend

Stand on station, grasp handle, extend arm overhead, bend trunk to opposite side.

Sitting Arms & Legs Stabilization

Sit on ball, alternate lifting one arm and opposite hip while stabilizing hips.

Prone Arms & Legs Stabilization

Lay prone on ball, alternate lifting one arm and opposite leg while stabilizing hips.

Balance Exercises

Hip Abduction Kick on Stability Trainer

Attach tubing to lower leg, stand on trainer, kick leg outward against tubing.

Hip Extension Kick on Foam

Attach tubing to lower leg, stand on trainer, kick leg backward against tubing.

Biceps Curl on Balance Board

Stand on balance board, grasp handles, bend elbows by side, lift palms upward.

Front Raise on Stability Trainer

Stand on one leg on trainer, grasp handle, lift arms forward against tubing to shoulder level.

Lateral Raise on Balance Board

Stand on balance board, grasp handles, lift arms outward against tubing to shoulder level.

Squat on Stability Trainer

Stand on trainers, feet shoulder width, bar on shoulders, bend knees keeping weight through heels.

Muscle Guide