Gaiam restore MINI BAND KIT Exercise Manual

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Gaiam restore MINI BAND KIT Exercise Manual
MINI BAND KIT
EXCERCISE GUIDE
• 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/arm 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.
FRONT STEP
START
START: Place band around lower legs
slightly above ankles. Stand with feet
hip-width apart and knees slightly bent.
FINISH
FINISH: Slowly step forward with one leg
and bend knees while keeping foot of
opposite leg stationary. Return slowly to
start position and repeat.
SIDE STEP
START
START: Place band around lower legs
slightly above ankles. Stand with feet
hip-width apart and knees slightly bent.
HIGH STEP
START
START: Place band around arches of
feet. Stand upright with feet hip-width
apart and knees slightly bent.
FINISH
FINISH: Slowly step outward away from
side of body with one leg while keeping
opposite leg stationary. Return slowly to
start position and repeat.
FINISH
FINISH: Slowly bend leg and lift knee
up and in front of hip while balancing on
opposite leg. Return slowly to start position
and repeat.