GoFit POWER LOOPS Training Manual Download Page 9

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Bent Knee Forward Walk—Ankles

POWER LOOPS

EXERCISE

STEP ONE

- Place Power Loop around both

ankles. Keep your knees bent, walk forward.

Place your forward foot completely on the

ground before lifting your other leg.

STEP TWO

- Repeat forward walk for 10-12 steps.

Summary of Contents for POWER LOOPS

Page 1: ...Read and follow all information before use Serious injury or fatality may occur ...

Page 4: ...formed Muscular Endurance Development 3 Sets i e increase the number of sets performed Muscular Strength Development 4 Resistance i e changing band strength to increase resistance Muscular Power Development Customize your own program by adding the exercises of your choice or start with the progressive Power Loop exercise programs included BEGINNER INTERMEDIATE ADVANCED Terms 4 ...

Page 5: ...ANCED 3 4 x weekly For All Exercises SET REPS REST 1 15 30 sec b w each set 30 sec b w each set 30 sec b w each set SET REPS REST 2 12 SET REPS REST 3 12 For All Exercises For All Exercises Start with the Light Band RED and increase resistance as your ability progresses BLUE GREEN ...

Page 6: ...Balance Circuit 1 POWER LOOPS EXERCISE STEP ONE Place both feet in the loop as shown STEP TWO While keeping your foot parallel to the floor raise the band until your leg is at a 90 degree angle Repeat 6 ...

Page 7: ...E 7 STEP ONE Place both feet in the loop as shown STEP TWO While keeping your foot parallel to the floor raise your leg to a 90 degree angle STEP THREE Keeping your foot parallel turn your leg out and to the side Return to start and repeat ...

Page 8: ...lance Circuit 3 POWER LOOPS EXERCISE 8 STEP ONE Place the Power Loop around both ankles STEP TWO Balancing on one foot push your other leg in a backward motion and hold for 1 2 seconds Release and repeat ...

Page 9: ...es POWER LOOPS EXERCISE 9 STEP ONE Place Power Loop around both ankles Keep your knees bent walk forward Place your forward foot completely on the ground before lifting your other leg STEP TWO Repeat forward walk for 10 12 steps ...

Page 10: ...es POWER LOOPS EXERCISE 10 STEP ONE Place Power Loop around both ankles Keep your knees bent walk backwards Place your back foot completely on the ground before lifting your other leg STEP TWO Repeat backward walk for 10 12 steps ...

Page 11: ...POWER LOOPS EXERCISE 11 STEP ONE Place Power Loop just above your knees Keep your knees bent walk forward Place your forward foot completely on the ground before lifting your other leg STEP TWO Repeat forward walk for 10 12 steps ...

Page 12: ...ISE 12 STEP ONE Place Power Loop above your knees Move to the right pushing with your left foot while stepping laterally with your right leg STEP TWO Bring your left foot back to starting position and continue STEP THREE Repeat moving to the left ...

Page 13: ...PS EXERCISE 13 STEP ONE Place Power Loop just above your knees Lie facing up with your knees bent and your heels on the ground STEP TWO Lift your hips off the ground until your knees hips and shoulders are in a straight line ...

Page 14: ...P ONE Place Power Loop just above your knees Lie face up with your knees bent and your heels on the ground STEP TWO Lift your hips off the ground until your body is in a straight line Lift one leg to marching position STEP THREE Switch legs and repeat ...

Page 15: ...tation POWER LOOPS EXERCISE 15 STEP ONE Lie on your side as shown with the Power Loop around your knees STEP TWO With your upper leg push the loop out while keeping your feet together Repeat and then switch to the opposite side ...