GoFit RESIST-A-CUFF Training Manual Download Page 9

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RESIST-A-CUFF

Training Manual

Bent Knees - Backward Walk

RESIST-A-CUFF

Training Manual

Starting position -

Stand straight up, feet parallel,

about shoulder width apart. Arms bent at 90 degrees.

Movement -

With alternating arm motions as shown,

and knees bent, slowly walk backward—step back
as far as you can while maintaining stability.
Repeat backward walk for 10-12 steps.

—1 rep

Place cuffs on both ankles for all exercises.

Summary of Contents for RESIST-A-CUFF

Page 5: ...sition Stand straight up with feet about shoulder width apart Arms bent at 90 degrees Movement While keeping your foot parallel to the Place cuffs on both ankles for all exercises floor raise your leg to 90 degrees Move arms in an alternating motion as shown Repeat movement with other leg 1 rep ...

Page 6: ...up with feet parallel about shoulder width apart Hands on hips Movement Keeping your foot parallel to the floor raise your leg to 90 degrees Swing your leg out to the side as far as you can while maintaining balance Swing leg back over and down Repeat with other leg 1 rep Place cuffs on both ankles for all exercises ...

Page 7: ...rting position Stand straight up with feet parallel about shoulder width apart Arms bent at 90 degrees Place cuffs on both ankles for all exercises Movement Without bending your knee raise one leg backwards Alternate arm motion as shown as you return leg down Repeat with other leg 1 rep ...

Page 8: ... Stand straight up feet parallel about shoulder width apart Arms bent at 90 degrees Movement With alternating arm motions as shown and knees bent slowly walk forward step out as far as you can while maintaining stability Repeat forward walk for 10 12 steps 1 rep Place cuffs on both ankles for all exercises ...

Page 9: ...Stand straight up feet parallel about shoulder width apart Arms bent at 90 degrees Movement With alternating arm motions as shown and knees bent slowly walk backward step back as far as you can while maintaining stability Repeat backward walk for 10 12 steps 1 rep Place cuffs on both ankles for all exercises ...

Page 10: ... Arms bent at 90 degrees Movement With alternating arm motions as shown step out to the side with one leg step out as far as you can while maintaining stability Then step back in to the starting position Repeat the motions stepping out to the other side with your other leg while alternating arm motions as shown 1 rep Place cuffs on both ankles for all exercises ...

Page 11: ...e your hands and feet about shoulder width apart Movement Keep your arms extended as shown Without bending your knees lift one leg upward extending it as far as you can while maintaining stability Return to starting position and repeat the movement with your other leg 1 rep Plank With Alternating Leg Lifts Place cuffs on both ankles for all exercises ...

Page 14: ...lly extended as shown Place your hands and feet about shoulder width apart Movement Keep your arms extended as shown Without bending your knees using a slight jumping motion thrust both feet outward extending them as far as you can while maintaining stability Return to starting position 1 rep Place cuffs on both ankles for all exercises ...