ECHELON 15-64661 2-Pack Fabric Hip Bands User Guide

Table of Contents

ECHELON-15-64661-2-Pack-Fabric-Hip-Bands-PRODUCT

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.
Perform each exercise a minimum of 3 times per week for maximum results.
If unable to complete 8 exercise repetitions through a full range of motion, increase the 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.
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 OR PHYSICIAN.

START: Lie on your back. The secure band around both legs just above the knees and bend knees. Extend arms along sides of the body and keep feet, hips, trunk, and shoulders flat on the floor.
FINISH: Slowly lift hips and glutes upward until knees, hips, and shoulders are aligned. Keep back straight, feet flat on the floor, and head and shoulders stationary on the floor. Hold 1-2 seconds and return to the start position.

START: Secure band around both legs just above knees and straighten knees. Lie on your side and roll onto the hip of the non-exercise leg. Bend arms and position the elbow of the bottom arm directly below the shoulder and the hand of the top arm on the floor in front of the hip.
FINISH: Keeping your core engaged and foot flexed, slowly lift the top leg upward. Hold for 1-2 seconds and then lower back to start position.

START: Secure band around both legs just above knees. Kneel on the floor with palms flat, back parallel to the floor, and head up.
FINISH: Keeping knee bent, slowly lift exercising leg up and back above hip. Keep head up and palms flat on the floor. Hold 1-2 seconds and return to the start position.

START: Secure band around both legs just above knees. Stand with feet hip-width apart and arms straight at sides.
FINISH: Slowly raise arms while bending knees, lower hips, and buttocks, until arms are straight out in front and knees, are directly above toes. Hold 1-2 seconds and return to the start position.

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

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

START: Secure band around both legs just above 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 shin of the back leg are almost parallel to the floor. Lift back heel off floor, keeping front knee directly over the foot, head, and shoulders directly above hips, and back straight. Hold 1-2 seconds and return to start.