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1. MINI BAND SQUAT

1. WORKOUT
  • Place the band around your knees and stand with your feet hip to shoulder-width apart. Create tension on the band.
  • Squat down maintaining tension on the band until you reach 90°, ensure you are pushing your knees outwards against the band. Only squat down as far as is comfortable for you to do so. Avoid using an excessive range of motion.
  • Pause at the bottom of the squat and then return to the start position. Complete 10-20 repetitions.
2. MAIN MUSCLE WORKING

Gluteus Medius, Gluteus Maximus

3. SECONDARY MUSCLES WORKING

Trunk, Quadriceps

2. LATERAL CRAB WALK

1. WORKOUT
  • Place the band around your quads and stand with your feet hip-width apart. There should be tension on the band and a slight bend at the knees.
  • Take 10-20 small steps to the right maintaining a tight trunk and upright posture throughout.
  • Stay facing the same way and take small steps to the left to return to the start.
2. MAIN MUSCLE WORKING

Gluteus Medius

3. SECONDARY MUSCLES WORKING

Gluteus Maximus, Trunk, Quadriceps, Calves

3. BAND WALK FORWARD / BACKWARD

1. WORKOUT
  • Place the band around your legs and stand with your feet hip-width apart. There should be tension on the band and a slight bend at the knee.
  • Take a large diagonal step forward maintaining a tight trunk and upright posture.
  • Pause and then take a large diagonal step forward with the other leg, move 10m in this fashion. Pause before moving backward whilst maintaining the same technique.
2. MAIN MUSCLE WORKING

Gluteus Medius

3. SECONDARY MUSCLES WORKING

Gluteus Maximus, Trunk, Quadriceps, Calves

4. MONSTER BAND WALK LATERAL

1. WORKOUT
  • Place the band around your legs and stand with your feet hip-width apart. There should be tension on the band and a slight bend at the knees.
  • Take large steps to the side maintaining a tight trunk and upright posture for 10-15 steps.
2. MAIN MUSCLE WORKING

Gluteus Medius

3. SECONDARY MUSCLES WORKING

Gluteus Maximus, Trunk, Quadriceps, Calves

5. SIDE LYING LEG RAISE

1. WORKOUT
  • Lie on your side and place the band around your ankles. Create a straight line from the top of your head to your ankles. One arm should be on the floor supporting you.
  • Raise your leg off the ground until you have tension on the band.
  • Pause at the top then lower your leg under control, maintain tension on the band throughout, and repeat for 10-20 repetitions.
2. MAIN MUSCLE WORKING

Gluteus Medius, Gluteus Maximus

3. SECONDARY MUSCLES WORKING

Trunk, Quadriceps

6. GLUTE BRIDGES

1. WORKOUT
  • Lie on you back with your feet in a sit-up position. Wrap the band around your knees. Your feet should be hip-width apart with tension on the band.
  • Raise your hips off the floor until your hips are fully extended. Your knees should remain level throughout the movement.
  • Pause at the top of the movement and squeeze your glutes, then lower your hips down under control and repeat for 10-15 repetitions.
2. MAIN MUSCLE WORKING

Gluteus Maximus, Gluteus Medius, Hamstrings

3. SECONDARY MUSCLES WORKING

Adductors, Trunk, Quadriceps

7. CLAMS

1. WORKOUT
  • Lie on your side and place a mini band around your knees. Bend your knees in so your heels are approximately 1-foot distance away from your glutes. Both hands should be on the floor supporting you.
  • Maintaining a tight trunk, raise your top leg up opening up your knees.
  • Pause at the top of the movement and then lower your leg down under control and repeat for 10-15 repetitions.
  • Keep your hips level throughout the movement.
2. MAIN MUSCLE WORKING

Gluteus Maximus

3. SECONDARY MUSCLES WORKING

Hip Mobility

8. STANDING HAMSTRING CURL

1. WORKOUT
  • Place the band on the floor and place one foot inside. Place the top of the band around your other ankle. The band should now be fixed around the back of your ankle.
  • Keep your knees together and raise your heel up towards your glutes.
  • Pause at the top of the movement and then lower your ankle down under control and repeat for 10-15 repetitions.
2. MAIN MUSCLE WORKING

Hamstrings, Gluteus Maximus, Gluteus Medius

3. SECONDARY MUSCLES WORKING

Quadriceps, Trunk, Calves

9. BICEP CURL

1. WORKOUT
  • Hold a mini band in both hands. Place both hands in line with one thigh.
  • Hold the lower hand firmly on your leg and then curl up the top hand up until your hand reaches shoulder height.
  • Pause and lower down under control and repeat for 10-15 repetitions.
2. MAIN MUSCLE WORKING

Biceps, Forearms

3. SECONDARY MUSCLES WORKING

Deltoids, Triceps, Trunk

10. OVERHEAD PRESS

1. WORKOUT
  • Whilst standing on your knees place your hands inside the mini band.
  • Create some tension on the band and press your arms overhead.
  • Pause at the top of the movement and then return under control to the start position. Complete 10-15 repetitions.
2. MAIN MUSCLE WORKING

Deltoids, Trapezius

3. SECONDARY MUSCLES WORKING

Latissimus Dorsi, Trunk, Forearms

11. REVERSE FLYS

1. WORKOUT
  • Whilst standing on your knees place a mini band around your wrists.
  • Bend your forearms up to 90° with your wrists shoulder-width apart and then raise your upper arms so your elbows are in line with your shoulders
  • Externally rotate your shoulders outwards until there is full tension on the band, return to the start position under control. Perform 10-15 repetitions.
2. MAIN MUSCLE WORKING

Deltoids, Trapezius

3. SECONDARY MUSCLES WORKING

Pectorals, Abdominals

12. FRONT RAISES

1. WORKOUT
  • Whilst standing on your knees hold the mini band in both hands.
  • Hold your arms out in front of you at shoulder height, open your arms up in a scissor fashion. One arm should be pushing downwards and the other pulling upwards.
  • Pause when your arms are fully opened and then return under control to the start position. Complete 10-15 repetitions.
2. MAIN MUSCLE WORKING

Deltoids, Trapezius

3. SECONDARY MUSCLES WORKING

Latissimus Dorsi, Trunk, Forearms

13. EXTERNAL ROTATION

1. WORKOUT
  • Whilst standing on your knees place your hands inside the mini band and bend your forearms to 90°.
  • With the band shoulder-width apart, externally rotate your forearms outwards.
  • Pause at the end of the movement and return your forearms under control. Repeat 10-15 repetitions.
2. MAIN MUSCLE WORKING

Rotator Cuffs, Deltoids, Rhomboids

3. SECONDARY MUSCLES WORKING

Trapezius, Latissimus Dorsi

Please read these instructions prior to using the resistance bands. Consult your Doctor before beginning any exercise program. If you experience any pain, dizziness or shortness of breath when performing any of the movements described, stop all activity immediately and consult your Doctor. If you are taking any medication, you should consult your Doctor before beginning any exercise program.

Do not take any risks beyond your level of experience and fitness. The exercises described here are to be used as guidelines only and are not to be treated as a substitute for any exercise routine that may have been prescribed to you by your Doctor.

The recommendations described here are for educational purposes only and are not medical guidelines.

· Before every use check for any damage on each resistance band. Do not use if you find any signs of damage.

· Do not stretch the bands more than twice their resting length.

· Always perform a general warm-up activity before using the resistance bands.

· Perform only the exercises described here.

· Keep abdominal muscles tight when performing the exercises.

· Avoid straining or holding your breath during exercise.

· Perform each exercise in a slow and controlled manner.

· Perform an equal number of repetitions on each side to avoid the development of muscle imbalances.

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