Ankle Rotation
Step 1. While seated, place your feet into the two middle Large Grips.
Step 2. Pull the remaining exerciser into your lap and place feet hip-width
apart. Rotate your ankles so that your toes turn from facing
forward to facing outward. For best results, make certain your
heels remain on the ground and your legs remain stationary.
Step 3. Hold briefly and slowly return to your starting position.
Anchored Arm Pull
PLEASE NOTE:
Always wear appropriate eye protection during this exercise
Step 1. Place your hands through two Large Grips with two other Large Grips
in-between. Keep your hands in an open-handed grip.
Step 2. Place the exerciser around your head in line with your ears. With
your arms at eye-level in front of you, bend your elbows to 90° while
maintaining slight tension on the exerciser.
Step 3. With your neck in a neutral position and head tilted down, straighten
your arms and fully extend your elbows.
Step 4. Hold briefly and slowly return to your starting position.
Cross-Cross Leg Pull
Step 1. Place your feet into the middle Large Grips, step on
them and stand hip-width apart.
Step 2. Cross the exerciser behind your legs to form an “X”.
As you pull the exerciser in front of your legs, make
another “X” and grab the two end Large Grips.
Step 3. Bend your knees slightly and kick out one leg
straight to the side. Return your leg to the ground
and kick out the opposite. For best results, maintain
an upright torso, keep your back in a neutral
position and make certain your hips or trunk don’t
lean to either side. For an extra challenge, complete
a mini-squat between leg kicks.
LOWER BODY EXERCISES
Wrist Pull (Pronation)
Step 1. While seated, grab one of the Large Grips at either
end of the exerciser. With your forearm resting on
your thigh, place your foot through the Large Grip
that provides the desired resistance. You should
be in a closed-handed grip, palm and fist facing
upward.
Step 2. Turn your hand and fist toward the center of your
body so it now faces inward. To be effective, make
certain that only your hand and wrist are rotating
while keeping your elbow stationary and your
thumb tight to your hand.
Step 3. Hold briefly and slowly return to starting position.
