• 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.
• Perform each exercise a minimum of 3 times per week for maximum results.
• If unable to complete 8 exercise repetitions through a full range of motion,
increase 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.
• 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.
HIP BAND
EXERCISE GUIDE
START:
Lie on back. Secure band around both legs just above knees and bend
knees. Extend arms along sides of body and keep feet, hips, trunk and shoulders
flat on the floor.
FINISH:
Slowly lift hips and glutes upward until knees, hips and shoulders are
aligned. Keep back straight, feet flat on floor, and head and shoulders stationary
on the floor. Hold 1-2 seconds and return to start position.
BRIDGE
START:
Secure band around both legs just above knees and straighten knees.
Lie on side and roll onto hip of non-exercise leg. Bend arms and position elbow of
bottom arm directly below shoulder and hand of top arm on floor in front of hip.
FINISH:
Keeping your core engaged and foot flexed, slowly lift the top leg
upward. Hold for 1-2 seconds and then lower back to start position.
OUTER LEG LIFT
START:
Secure band around both legs just above knees. Kneel on floor with
palms flat, back parallel to floor and head up.
FINISH:
Keeping knee bent, slowly lift exercising leg up and back above hip. Keep
head up and palms flat on floor. Hold 1-2 seconds and return to start position.
UPWARD LEG RAISE
®
