ECHELON 15-64659 Flat Bands User Guide
- June 4, 2024
- Echelon
Table of Contents
FLAT BANDS
EXERCISE 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 to avoid the development of muscle imbalances.
- 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.
- Perform each exercise a minimum of 3 times per week for maximum results.
- 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.
ARM CURL
START: Sit on the floor with knees comfortably bent. Place the Flat Band around both feet (or one foot if the increased length is desired) and grasp each end, palms facing in, arms extended forward toward legs.| FINISH: Keep elbows stationary, bend arms and pull hands toward shoulders while turning palms upward. Hold 1–2 seconds and slowly return to the start position.
SHOULDER PRESS
START: Sit on the floor with knees comfortably bent. Place the Flat Band
under the glutes.
Hold the band with both hands and position it just above the shoulders. Keep
palms facing forward and band along inside of upper arms.| FINISH: Press
arms up and back overhead while turning palms toward each other. End with arms
directly over shoulders. Hold 1–2 seconds and slowly return to the start
position.
ARM EXTENSION
START: Stand with feet hip-width apart. Hold the 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 the start position.
CHEST PRESS
START: Stand with feet hip-width apart. Place the Flat Band behind the
back just below the shoulder blades. Hold the band with both hands and
position in front of the 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 the entire movement.
Hold 1–2 seconds and slowly return to the start position.
UPRIGHT ROW
START: Stand with one foot slightly in front of the body and bend your
knee with the opposite leg straight and positioned slightly behind the body.
Hold ends of Flat Band and straighten arms along sides of the body. Place
bottom of the front foot on the middle of the band firmly on the floor|
FINISH: Bend arms and raise up in front of the body to shoulder height.
Hold 1-2 seconds and slowly return to the start position.
KICK BACK FRONT RAISE
START: Stand with feet hip-width apart, hold ends of the Flat Band and
straighten arms along the sides of the body.
Place the bottom of the foot on the middle of the band and bend the leg while
balancing on the opposite leg.| FINISH: Simultaneously straighten leg
down and back behind the body while raising arms up and forward in front of
the chest. Hold for 1-2 seconds and slowly return to the start position.
All exercise programs come with inherent risks. Consult your health care
professional before beginning this or any exercise program. THE PRODUCT MAY
DIFFER SLIGHTLY FROM THAN ONE SHOWN.
© 2021 ECHELON FITNESS MULTIMEDIA, LLC. All specifications are subject to
change without notice. All rights reserved. Manufactured and distributed under
license by Fit for Life LLC, 833 W South Boulder Rd. Suite G, Louisville, CO
80027-2452. Fit for Life is an authorized licensee of Echelon Fitness
Multimedia, LLC.
SKU 15-64680GUIDE