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LAP-KT-62647FGUIDE_ENG
FLAT BAND LOOP
EXERCISE GUIDE
1. LEG EXTENSION
2. LEG CURL
3. LEG RAISE
4. INNER LEG LIFT
Place the Flat Band Loop under foot of non-exercising leg
and around ankle of exercising leg. Sit, bend legs, lean back
and support upper body on elbows. Position forearms on
floor with abdominal muscles tight and shoulder blades
pulled together.
Straighten and lift exercising leg upward, point toes toward
body, while keeping the foot of the non-exercising leg firmly
positioned on the floor. Hold 1–2 seconds and slowly return
to start position.
Place the Flat Band Loop around foot of non-exercising leg
and around ankle of exercising leg. Lie on your stomach
with legs straight and feet hip-width apart. Fold arms, rest
forehead on backs of hands, and press hips into floor.
Bend exercising leg and pull heel toward buttocks, while
keeping the upper leg stationary and the toes of non-
exercising leg leg firmly positioned on the floor.
Hold 1–2 seconds and slowly return to start position.
Place the Flat Band Loop around lower legs. Lie on your side
with top leg slightly bent and bottom leg straight, hips rolled
forward, and toes pointed straight ahead. Bend bottom arm
and support head with hand. Position opposite hand on the
floor in front of chest.
Lift top leg while keeping the non-exercising leg firmly
positioned on the floor. Hold 1–2 seconds and slowly return to
start position.
Lie on side on floor and secure loop around foot of non-exer-
cise leg and lower leg of exercise leg. Bend non-exercise leg
leg, place foot flat on floor and straighten exercise leg. Bend
arms and position elbow of bottom arm directly below shoul-
der and hand of top arm on floor in front of hip.
Lift exercise leg straight up leading with heel and toes pointed
forward while keeping non-exercise leg stationary and foot flat
on floor. Return to start and repeat.
BEFORE BEGINNING THIS OR ANy OTHER EXERCISE PROGRAm, yOU SHOULD ALwAyS CONSULT wITH yOUR DOCTOR OR PHySICIAN.
ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN.
© & TM 2017 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC. Distributed exclusively in Canada by Entertainment One Ltd, 70 Driver Road, Unit 1, Brampton, Ontario, L6T 5V2.
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise in a controlled manner, through a full range of motion.
• When applicable, perform an equal number of exercise repetitions with each leg to avoid the development
of muscle imbalances.
• If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between exercise sets
or decrease repetitions. Or if unable to achieve moderate to maximal muscular fatigue following the completion of 12
exercise repetitions through a full range of motion, decrease rest time between exercise sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week for maximum results.
• Allow 24–48 hours of complete rest between each exercise session.
