Resistance Band Exercise Chart printable pdf download

PERFORM BETTER

TRAINING ExERCISES

WITH

Mini bands

LATERAL WALK

CLAM SHELLS

Start:

Put the Mini Band over both feet and around your ankles, so it is

Slide a Mini Band around

both feet and pull it up so it is positioned

lying flat against the legs. Spread your feet to about shoulder width apart

so the Mini Band gets a little tension in it. Bend your knees slightly, keeping

above both knees. Lie on the floor on

your right side, with your hip and knees

your hips back, and keep your head and chest up.

bent to about 90 degrees. Your left leg

ExErciSE:

Take a large step out to the left with your left leg, keeping

should be on top of your right leg and your

your feet in line with your shoulders, your hips level and your weight

feet should be on top of each other with your

evenly distributed. This large step will cause a good amount of tension

heels touching.

in the Mini Band. Follow that large step by a smaller step to the

ExErciSE:

Keeping your feet together, raise

left with your opposite foot. Continue doing these steps for

about 10-20 yards.

your left knee as high as you can (going into external rotation),

without moving your pelvis and keeping your bottom leg still. When

you lift your top knee you will get resistance from the Mini Band.

Pause at the top for a second, then lower your knee back down to

the starting position.

MONSTER WALK

Start:

Put the Mini Band over both feet and around your ankles,

BEAR CRAWLS

so it is lying flat against the legs. Spread your feet slightly wider than

hip width so the Mini Band gets tension in it. Bend your knees slightly,

Start:

Start by putting a Mini Band

keeping your hips back, and keep your head and chest up.

around both wrists. Drop down to the

ground so your hands are under your

ExErciSE:

Take a large step forward with your right foot, followed by

shoulders then rise up onto your feet, so you

a larger step forward with your left foot. Continue to take large steps,

are on all fours. There should be tension on the Mini Band

walking forward for about 10-20 yards. During each step, maintain

that is between your wrists.

posture and push your knees away from each other.

ExErciSE:

Being up on all fours, move forward about 10 yards,

Modification:

You can go backwards as well to change up

keeping the band stretched throughout the entire movement.

the exercise.

Make sure you keep your hips and shoulders the same height as

you crawl forward and keep pulling the Mini Band apart with your

wrists as you move.

Modification:

You can do your bear crawls backwards and

LATERAL LEG RAISE

lateral to change up the exercise.

Start:

Slide the Mini Band over both feet

and up around the ankles, so it is flat against

the legs. Lie on the ground, lying on your right side with both legs straight,

GLUTE BRIDGES

putting your left leg directly on top of your right. You can put your right

arm behind your head and your left arm can be on the floor in front of

Start:

Start by putting a Mini Band around both feet

you for support.

and pull the band up just above your knees. Lie

on the floor, face-up, with your knees bent to

ExErciSE:

Raise your left leg as high as you can without moving any other

90 degrees, feet flat on the floor and arms

part of your body. Once you get tension in the band and your leg is as high as

out to your side. Spread your legs apart

it can go without breaking form, return your left leg to the starting position in

slightly so there is tension in the Mini Band.

a controlled manner.

ExErciSE:

Raise your hips off the ground until your knees, hips and

shoulders are all in a straight line. Pause at the top of the lift, then slowly

lower yourself back down to the starting position. Keep tension

in the Mini Band throughout the entire exercise.

SQUATS

Start:

Slide a Mini Band around both feet and pull the band up just

above your knees. Move your feet shoulder width apart, with your head

and chest up.

ExErciSE:

Sit your hips back, bending at your knees. Push your

knees out and against the Mini Band as your squat and try to get your

thighs parallel to the ground. Once you get parallel, push through

your hips and return to the starting position.

Prolonging

the life of your Mini Band:

Make sure that when you put a Mini Band around your ankles, you put it around

For further information please contact

your feet with both hands. When you take it off, make sure you take it off with both

800-556-7464

hands. Do not kick them off or try to take them off with your shoes. Doing so can

cause debris to get caught in the band and can cause tears in them.

WARNING

read, follow, and keep these instructions for future reference.

if desired resistance is not achieved when using according to

failure to do so can result in serious injury or death.

directions, switch to a band that provides desired resistance

never stretch band towards face or other sensitive parts of

inspect for possible wear and tear before each use, discontinue

the body

use if nicked or torn

this product contains natural rubber Latex

do not use on abrasive surfaces

all resistance bands can break

Make sure the band is secure before proceeding with each exercise

Use only as directed

consult your physician before beginning any exercise program

Keep away from children

never stretch band more than 2½ times its resting length

530-30912 PB MINI_Training Sheet.indd 1

10/15/14 9:55 AM

Resistance Band Exercise Chart

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