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Resistance Bands

User Manual

Thank you for purchasing our products. This manual addresses the safety

guidelines, warranty and training instructions. Please review this manual

thoroughly before using the bands.

JSD04

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Summary of Contents for JSD04

Page 1: ...tance Bands User Manual Thank you for purchasing our products This manual addresses the safety guidelines warranty and training instructions Please review this manual thoroughly before using the bands JSD04 ...

Page 2: ...r eye protection at all times while using resistance bands Always use safety glasses Everyday eyeglasses are NOT safety glasses Use certified safety equipment 3 Always check resistance bands before and after use If any imperfections are found discontinue use immediately and contact us 4 We do not assume responsibility for misuse of resistance bands as stated in this manual 5 Ankle strap is only in...

Page 3: ...use other than exercise 6 Do not overstretch your resistance bands 7 Always exercise in a stable position Do NOT rely on resistance bands to support body 9 NEVER align stretch resistance bands with face or any sensitive parts of body 10 When starting exercise start slowly Start with a light tension band and move slowly towards higher tension bands 11 Use your resistance bands only as directed 12 C...

Page 4: ...e requires different anchor positions DOOR HINGES Upper Door Anchor Position Middle Door Anchor Position Lower Door Anchor Position Always position Door Anchor through the HINGE SIDE of the door NEVER position Door Anchor at the top bottom or non hinge side of the door ...

Page 5: ...of the door Close latch and lock the door securing Door Anchor in place Make sure door is secure against wall The Door Anchor Stopper on the non exercise side of the door holds and anchors the Door Anchor View from inside of the door View from inside of the door View from outside of the door View from inside of the door View from outside of the door View from inside of the door View from inside of...

Page 6: ...er part of your body including arms wrist neck and head 1 Insert anchor at midpoint of door 2 Facing away from door grab 1 handle in each hand 3 Step away 1 2 feet one foot behind the other in a staggered stance 4 Raise bent elbows until hands are just below shoulder height palms facing down 5 Stand tall core engaged 6 Begin with a deep breath exhale and press both arms forward until arms fully ex...

Page 7: ...mber of reps 1 Place R foot on midsection of band 1 handle in each hand 2 Lock elbows against rib cage relax shoulders Bring hands to shoulder level palms facing forward 3 Step back with L foot about 12 so that the L heel naturally lifts 4 Stand tall core engaged 5 Begin with a deep breath and lower hips towards floor bending L knee until it s a few inches off floor Avoid leaning forward 6 Exhale ...

Page 8: ...orso to a straight standing position 7 Inhale and return to start with control 8 Repeat for desired number of reps PULL THROUGH ANCHORED 5 SHOULDER PRESS ANCHORED 4 1 Attach anchor at bottom of door 2 Face away from door grab 1 handle in each hand and raise to shoulder height elbows pointing out to sides 3 Step away 1 2 feet one foot behind the other in a staggered stance 4 Stand with torso slight...

Page 9: ...r blades will squeeze together 7 Inhale and return to start with control 8 Repeat for desired number of reps STANDING BACK ROW ANCHORED 6 1 Place both feet hip width apart on midsection of band grab 1 handle in each hand 2 Lock elbows against rib cage and relax shoulders Bring hands to shoulder level palms facing inward 3 Stand tall engage core 4 Begin with a deep breath exhale and step to right s...

Page 10: ...trol 7 Repeat for desired number of reps ABDOMINAL CRUNCH ANCHORED 8 1 Attach anchor at bottom of door 2 Attach both ends of desired band combination to 1 handle Facing door grab handle in R hand 3 Step away 1 2 feet R foot behind L in a staggered stance Lower torso to a 45 angle to the floor Keep chest lifted back straight and core engaged 4 Begin with a deep breath exhale and pull R arm back so ...

Page 11: ...elax shoulders Bring hands to shoulder level palms facing forward 3 Stand tall core engaged 4 Begin by inhaling and pushing hips down and back as if sitting in a chair 5 Keep chest lifted body weight in heels knees in line with ankles 6 Exhale and press back up to start 7 Repeat for desired number of reps SQUAT 10 ...

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