1. Wrap ankle strap around your ankle, and only your ankle. Make sure the ankle strap is
snug and the Velcro is connected securely before exercise.
2. Clip bands to the D-Ring and make sure the connection is secure before any exercise.
3. DO NOT use the ankle strap as an anchor point anywhere but your ankle. It should not
be used to anchor the bands to doors, door knobs, banisters, trees, chairs etc. The ankle
strap is intended to only be used on your ankle: DO NOT use on any other part of your
body, including: arms, wrist, neck, and head.
1. Insert anchor at midpoint of door.
2. Facing away from door; grab 1 handle in each hand.
3. Step away 1-2 feet; one foot behind the other in a staggered stance.
4. Raise bent elbows until hands are just below shoulder height, palms facing down.
5. Stand tall - core engaged.
6. Begin with a deep breath - exhale and press both arms forward until arms fully extend.
7. Inhale and return to start with control - elbows pulled back.
8. Repeat for desired number of reps.
Check out the following quick start movements and full body workout to build muscles and
blast fat.
Ankle Strap Using
Training Instructions
STANDING CHEST PRESS (ANCHORED)
1
