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SUPER BAND

Training Manual

14

Single Arm Overhead Split Squat

EXAMPLE VIDEO

Scan with QR Reader App

STEP ONE

- Stand on band with your right

foot while holding band overhead with your

right arm. Step back with your left foot.

STEP TWO

- While holding band

overhead with chest up, bend right

knee into a single leg squat. Left knee

should not touch the ground.

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Summary of Contents for SUPER BAND

Page 1: ...Training Manual S U P E R B A N D Read and follow all warnings and information before using this product to reduce the risk of serious injury or fatality ...

Page 2: ...nance 2A Phase 1 Workout Guidelines 4A Phase 1 Workout Terms 5A Phase 1 Day 1 Workout 6A Phase 1 Day 2 Workout 7A Phase 1 Day 3 Workout 8A 9A Exercises Illustrated 1 32 GoFit Super Bands Door Anchor and Ankle Straps sold separately Table Of Contents ...

Page 3: ... trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other condi tions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all persons ap...

Page 4: ...ome nicked or torn ONLY use this product in the manor shown or intended NEVER leave unattended MAINTENANCE AND CARE Clean the Super Band with mild soap and warm water DO NOT use abrasive or chemical cleaners Keep the Super Band out of direct sunlight The Super Band should not be placed anywhere where they would be exposed to extreme high or low temperatures or heat sources The Super Band is compos...

Page 5: ...3A DOOR ANCHOR PLACEMENT WARNING ...

Page 6: ... Your muscles need oxygen Inhale when the muscle lengthens exhale when the muscle shortens think exhale on the exertion Stretch upon completion The GoFit Super band workout was specially designed by Luke Richeson head NFL Strength and Conditioning Coach Coach Richeson has trained MLB Players Olympians Special Warfare Operatives and countless 1 NFL draft picks Coach Richeson s special method of uti...

Page 7: ...training that consists of 4 specific exercises BAND COMPLEX a block of 5 explosive consecutive exercises Recovery Rest a period of time to let your body regain strength and balance Example Training Schedule Mon Day 1 workout Tues Recovery day Wed Day 2 workout Thurs Fri Recovery day Sat Day 3 workout Sun Recovery day NR No Recovery move immediately to the next exercise AR Active Recovery 30 second...

Page 8: ...ingle Leg Lowering 3 4 6 ea 3 6 8 ea 3 6 8 ea 3 8 10 ea Rest 1 00 Minute after each full Tri Set repeat for remaining sets then move to the Super Set block SUPER SET Prone Band Leg Curl 2 8 10 2 8 10 2 10 12 2 12 15 Band Front Raise 2 8 10 2 8 10 2 10 12 2 12 15 Rest 30 45 Seconds after each full Super Set repeat for remaining set then move to the next Super Set block SUPER SET Band Tricep Push Do...

Page 9: ...own 3 8 10 3 8 10 3 10 12 3 12 15 V Ups 3 20 3 25 3 30 3 35 Rest 1 00 Minute after each full Tri Set then repeat for remaining sets SUPER SET Band Face Pull Down 2 8 10 2 8 10 2 10 12 2 12 15 Front Loaded Single Leg Squat 2 6 8 2 6 8 2 8 10 2 12 15 Rest 30 45 Seconds after each full Super Set then repeat for remaining sets SUPER SET Band Upright Row 2 8 10 2 8 10 2 10 12 2 12 15 Bicep Curl 2 8 10 ...

Page 10: ...omplex block BAND COMPLEX Band Upright Row 1 6 1 6 1 6 1 6 Snatch 1 6 1 6 1 6 1 6 Squat to Press 1 6 1 6 1 6 1 6 Bent Over Row 1 6 1 6 1 6 1 6 Snatch 1 6 1 6 1 6 1 6 No Rest after Band Complex block move directly to the Tri Set block TRI SET Lateral Shoulder Loaded Squat 3 6 8 ea 3 6 8 ea 3 8 10 ea 3 12 15 ea Single Arm Perp Row 3 6 8 ea 3 6 8 ea 3 8 10 ea 3 12 15 ea Kneeling Incline Press 3 8 10 ...

Page 11: ...6 1 6 1 6 No Rest after Band Complex block move directly to the Super Set block SUPER SET Single Arm Front Loaded Split Squat 2 20 sec 2 30 sec 2 40 sec 2 50 sec Band Front Raise 2 20 sec 2 30 sec 2 40 sec 2 50 sec Rest 30 45 Seconds after each full Super Set repeat for remaining sets then move to last Super Set block SUPER SET Band Curl 2 20 sec 2 30 sec 2 40 sec 2 50 sec Tricep Overhead Extensio...

Page 12: ...ion through hinge side of door Connect band to anchor with slip knot STEP ONE Straddle band with knees slightly bent Chest up and back should be straight STEP TWO Pull band through and up while driving hips forward firing your glutes EXAMPLE VIDEO Scan with QR Reader App ...

Page 13: ...ith QR Reader App STEP ONE Assume push up position with band draped across your back with hands inserted through ends of bands STEP TWO Slowly lower your body to one inch above the ground and pause for two seconds then drive your body upward to the starting position Repeat ...

Page 14: ...nt Bridge EXAMPLE VIDEO Scan with QR Reader App STEP ONE Assume plank position with elbows bent head and neck in line with shoulders Hips should also be in line with shoulders and not sagging Work on tightening core and firing glutes ...

Page 15: ... knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Straddle band while holding with your right hand Right foot should be hovering slightly above the ground STEP TWO Slowly bend at your left knee while hinging at the hips forward bringing your right leg upward and back Try to keep right leg in a straight line with your back and shoulders ...

Page 16: ...EO Scan with QR Reader App STEP ONE Kneel on one knee with chest up while holding band at shoulder height with arms stretched parallel with the ground STEP TWO Keep chest up and core engaged Bend elbows slightly and bring arms forward in a flying motion Pause for 2 seconds with arms forward and palms together Slowly return to starting position ...

Page 17: ...lat on your back with arms out to your side and legs up in a 90 degree angle STEP TWO Slowly lower your right leg to about 3 inches above the ground and return to the starting position Slowly lower left leg to 3 inches above the ground and then return to the starting position Continue alternating legs ...

Page 18: ...hrough hinge side of door Center band on connector EXAMPLE VIDEO Scan with QR Reader App STEP ONE Lay on stomach facing away from the door with end of band looped around ankles STEP TWO Curl legs up toward glutes and hold for 1 second Slowly lower to starting position and repeat ...

Page 19: ...n through hinge side of door Connect band to anchor with slip knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Stand facing away from door with ends of band in both hands STEP TWO Slowly raise both arms upward to eye level Hold for 1 second and then slowly lower Repeat ...

Page 20: ...t band to anchor with slip knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Face door with end of band in both hands with elbow locked in close to sides STEP TWO Keep back straight with arms at a 90 degree angle and elbows locked to your side Slowly push downward until arms are extended and elbows are locked ...

Page 21: ...s EXAMPLE VIDEO Scan with QR Reader App STEP ONE Lay on your back with knees bent and feet flat on ground Fingertips at the side of your head STEP ONE Crunch up with your trunk while driving your knees up to meet your elbows Slowly lower and repeat ...

Page 22: ...P ONE Stand on band with feet shoulder width apart Press band over head and hold with arms slightly wider than shoulder width STEP TWO Keeping your chest up and arms extended slowly bend at knees into a full squat position Focus on pulling hands apart as you sink into the squat position ...

Page 23: ...ect band to anchor with slip knot Handle attachment optional EXAMPLE VIDEO Scan with QR Reader App STEP ONE Kneel on right knee with left leg up Grasp band or handle with right arm extended STEP TWO Pull band down until elbow is next to your hip and hand is even with your chest Keep shoulders square and core engaged ...

Page 24: ...llar Bridge EXAMPLE VIDEO Scan with QR Reader App STEP ONE Lie on side with elbow underneath shoulder and feet stacked Drive hips and rib cage up and away from the ground Maintain a straight line with your body and do not let your hips sag ...

Page 25: ...O Scan with QR Reader App STEP ONE Stand on band with your right foot while holding band overhead with your right arm Step back with your left foot STEP TWO While holding band overhead with chest up bend right knee into a single leg squat Left knee should not touch the ground ...

Page 26: ...tion through hinge side of door Center band on connector EXAMPLE VIDEO Scan with QR Reader App STEP ONE Face door while kneeling Grab bands while arms are extended STEP TWO Drive elbows down and back while pulling band down Hold for 1 second then slowly return to starting position ...

Page 27: ...D Training Manual 16 V Ups EXAMPLE VIDEO Scan with QR Reader App STEP TWO Hinge at hips and bring legs up while simultaneously bringing arms and shoulders up to meet legs STEP ONE Lay with arms and legs extended ...

Page 28: ...nchor with slip knot DO NOT USE BANDS TO SUPPORT YOUR WEIGHT EXAMPLE VIDEO Scan with QR Reader App STEP ONE Grab band with arms extended and hands together Bend knees and hold in a squat position STEP TWO In squat position while holding bands pull bands down and toward your chest while pulling hands apart at the same time ...

Page 29: ...while holding band in left hand Slightly bend right knee so your right foot is hovering above the ground approximately one inch STEP TWO Bend left arm and lock elbow into side while synching up the band to apply tension for the squat Engage core and slowly bend left knee into squat position Hold for 1 second then slowly lower and repeat ...

Page 30: ...EXAMPLE VIDEO Scan with QR Reader App STEP ONE Stand on band with both feet while holding with both arms at waist level Palms facing in STEP TWO Pull band upwards toward your chin while keeping elbows up Hold for 1 second the slowly lower and repeat ...

Page 31: ...ep Curl EXAMPLE VIDEO Scan with QR Reader App STEP ONE Stand on band with both feet while holding with both arms at waist level Palms facing in STEP TWO Keeping elbows locked to your side slowly curl band to your chin Lower and repeat ...

Page 32: ...rough hinge side of door Center band on connector EXAMPLE VIDEO Scan with QR Reader App STEP ONE Lie with head towards door and hands overhead grasping band STEP TWO Slowly pivot arms from overhead position to front position while simultaneously crunching up with shoulders ...

Page 33: ...band in front of your face Right knee should be bent Shoulders slightly off the ground STEP TWO Rotate at waist bringing trunk to your right while simultaneously rotating lower body to your left STEP THREE Repeat movement going opposite direction EXAMPLE VIDEO Scan with QR Reader App ...

Page 34: ...Reader App STEP ONE Stand on band with feet shoulder width apart STEP THREE Thrust band with arms while sinking into squat position This is a very fast and explosive movement Lower arms stand and repeat STEP TWO Pull band to eye level while squatting simultaneously ...

Page 35: ... Press EXAMPLE VIDEO Scan with QR Reader App STEP ONE Stand in middle of band while holding band shoulder width apart behind your neck Chest up STEP TWO With chest up bend knees into a full squat while simultaneously pressing band over head ...

Page 36: ...QR Reader App STEP ONE Stand on middle of band with knees slightly bent while holding band with arms fully extended Chest up STEP TWO Drive elbows back while pulling band upwards toward your chest Squeeze upper back together and hold for 1 second then lower slowly Repeat ...

Page 37: ...to anchor with slip knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Stand with band over your right shoulder Right leg straight with left bent in a squat position STEP TWO Drive with your left leg away from the door while shifting your weight from the left to right leg Slowly lower back into the starting position and repeat ...

Page 38: ...PLE VIDEO Scan with QR Reader App STEP ONE Stand at a 90 degree angle away from the door Right arm is extended with band in right hand knees bent and your body weight over your left knee STEP TWO Fire glutes and rotate body weight from left leg to right leg while simultaneously pulling right arm and elbow back Same motion as starting a lawn mower ...

Page 39: ...er band on connector EXAMPLE VIDEO Scan with QR Reader App STEP ONE Kneel on one knee away from the door Super Band ends are held in both hands at chest level STEP TWO Engage core for stability and drive arms forward Squeeze chest together Hold for 1 second and then slowly return to starting position and repeat ...

Page 40: ...ide of door Connect band to anchor with slip knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Face door while in a half squat position Grab bands with arms extended STEP TWO Drive elbows down and back while pulling band toward your chest Hold for 1 second then slowly return to starting position ...

Page 41: ...NE Stand on band with left foot while holding band in left hand Step back with your right foot STEP TWO Bend left arm and lock elbow into side while synching up the band to apply tension for the squat Engage core and slowly bend right knee into a single leg squat position Right knee should not touch the ground ...

Page 42: ...door Connect band to anchor with slip knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Stand facing door with band in both hands Arms are extended elbows locked into your sides with palms facing up STEP TWO Keeping elbows locked to your side slowly curl band to your chin Lower and repeat ...

Page 43: ...nd to anchor with slip knot EXAMPLE VIDEO Scan with QR Reader App STEP ONE Kneel on one knee facing away from door Super Band ends are held in both hands behind your head with elbows bent STEP TWO Press band upward while extending arms at elbows Hold for 1 second and then slowly lower back to starting position and repeat ...

Page 44: ...mechanical including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit com to find your total home fitness solution ...

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