ECHELON 15-64662 Super Bands User Guide

: June 4, 2024
: Echelon

Table of Contents

SINGLE LEG SQUAT (BACK-PULL)
BACK LUNGE
SQUAT PRESS
SUPER BANDS
Documents / Resources
- Read User Manual Online (PDF format)
- Download This Manual (PDF format)

SUPER 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.

SINGLE LEG SQUAT (BACK-PULL)

START: Place the band around the waist with an anchor point behind the body. Stand on one leg, straighten the knee and align with the hip and toes. Bend opposite leg; raise the foot off the floor and balance.| FINISH: Slowly bend balance leg, keeping knee over the foot, abdominal
muscles tight, back straight, and eyes forward. Hold bent leg position for 1 second, return to start position and repeat 8–12 times. Repeat with the opposite leg.

BACK LUNGE

START: Place the band around the waist with an anchor point in front of the body. Stand with feet hip-width apart, straighten legs and tighten abdominal muscles.

FINISH: Step backward with one leg; land on the ball of the foot while keeping the front foot flat on the floor. Drop hips toward the floor and bend knees until the lower portion of the back leg is parallel to the floor and the front knee is directly over the toes. Hold bent leg position for 1 second then push up and forward with front leg while straightening legs and return to start position. Perform 8–12 times, switch legs, and repeat.

SQUAT PRESS

START: Stand on band with feet shoulder-width apart and knees partially bent, grasp band, bend arms, and position hands in front of shoulders. Tighten abdominal muscles and keep back straight with the head directly above hips.

FINISH: Slowly straighten legs while extending arms straight overhead with hands directly above shoulders. Keep abdominal muscles tight, back straight and head over hips. Bend arms and legs and return to start position. Perform 8-12 times.

SUPER BANDS

EXERCISE GUIDE
SINGLE LEG SQUAT (SIDE-PULL)

START: Place the band around the waist with an anchor point away from the side of the body. Stand on the leg closest to the anchor point, straighten the knee and align with the hip and toes. Bend opposite leg; raise the foot off the floor and balance.| FINISH: Slowly bend balance leg, keeping knee over the foot, abdominal muscles tight, back straight, and eyes forward. Hold bent leg position for 1 second, return to start position and repeat 8–12 times. Repeat with the opposite leg, then anchor band on the opposite side of the body and perform again with each leg.

FRONT LUNGE

START: Place the band around the waist with an anchor point behind the body. Stand with feet hip-width apart, straighten legs and tighten abdominal muscles.| FINISH: Step forward with one leg; land heel-to-toes while lifting the heel of the back foot off the floor. Drop hips toward the floor and bend knees until the lower portion of the back leg is parallel to the floor and the front knee is directly over the toes. Hold bent leg position for 1 second then push up and back with front leg while straightening legs and return to start position. Perform 8–12 times, switch legs, and repeat.

POWER PUSH-UP

START: Lie face-down on the floor and position the band around the chest inside the upper arms, with the partner extending and holding the band above mid-back. Bend arms and position hands just outside shoulder width, tighten abdominal muscles and straighten body with toes on the floor hip-width apart.
FINISH: Quickly, and with control, partially straighten arms and raise hands off the floor while keeping the body straight and toes on the floor. Land and reposition hands just outside shoulder width, bend arms, and return to start position. Perform 8-12 times. Option: AGGRESSIVE PUSH-UP Keep hands on the floor, slowly extend arms while keeping the body straight and toes on the floor, then return to bent-arm start position.

All exercise programs come with inherent risks. Consult your health care professional before beginning this or any exercise program. 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 15-64684GUIDE