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OPTIONAL ITEMS
There’s Even More Options for More Results:
Upper Body and Lower Body Power-Resistance Attachments
AB-DOER
®
TWIST
T M
POWER RESISTANCE KIT
Part#
Description
Q'ty
80
plastic loop
2
81
handle grip
2
82
ankle stirrup
2
83
power band
level 1 - GREEN
2
84
power band
level 2 - BLUE
2
85
power band
level 3 - RED
2
84
85
83
PARTS LIST
81
81
80
82
3 Pairs,
or 6 individual
Power Bands
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Arm Circles
3. ARM CIRCLES:
While standing, with a slightly wider than shoulder-
width foot stance, fix your eyes on an object in front of you. Hold your torso upright by
lifting your chest allowing both arms to freely hang to each side. Slowly lift your arms
in front of you keeping your elbows rigid if possible, and make large circles with both
your arms. Perform 5-10 circles with your arms in one direction then reverse
directions and perform 5-10 more circles. Always perform this motion slowly with
no jerky movements. This exercise increases the flexibility to your shoulders, chest,
upper back, neck and arms.
Squats
4. SQUATS:
While standing with a
slightly wider than shoulderwidth foot stance, fix
your eyes on an object in front of you. Hold your
chest upright to obtain an erect back posture
then bend slowly at the knees to allow your body to
lower downward. Only squat down as far as you feel
comfortable or until your heels start to raise off the
floor. Use your arms for balance by moving them
in front of you if necessary. Squat down slowly and
never bounce up. Perform as many squats as
you feel comfortable with; 5-10 is preferred.
Squats develop body balance and control while
strengthening the muscles of your thighs, hips,
hamstrings, calves and ankles.
5. FORWARD LEAN:
While seated on a bench or chair obtain a
firm shoulder-width foot stance on the floor. Lift your chest so your back is upright
and your spine is erect then bend forward at the waistline to lean your chest forward
and downward as far as you feel comfortable. Hold your deepest, most comfortable
forward position for 3-5 seconds before slowly returning to an upright position.
Make sure you do not bounce. Do this movement slowly as it may have a tendency to
make you a little dizzy due to the lowering-thenlifting of the head. Perform between
3-10 forward leans. This movement is great for conditioning the mid-to-lower back
and spinal column, the buttocks and hamstrings.
Forward Lean
3
4
5
Also refer to the STRETCHES section.
FLEXIBILITY & WARMUP PROGRAM
27
18
