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RESIST-A-CUFF

Training Manual

Plank Jacks

RESIST-A-CUFF

Training Manual

Starting position -

Assume the push up position,

with arms fully 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.

Содержание RESIST-A-CUFF

Страница 1: ... may be reproduced or transmitted in any form or by any means electronic or 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 ...

Страница 2: ...ou You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all persons appearing in these Materials do so on behalf of GoFit LLC and that GoFit LLC are the sole providers of the content of the Materials notwithstanding any other person in the Materials appearing to endorse or recommend the Materials GOFIT LLC AND THEIR AFFILIATE...

Страница 3: ...EST 30 seconds rest between each set WARNING 2A ALWAYS inspect the Resist a Cuff tube for nicks or cuts before every use If any are found discontinue use immediately Use caution and be sure you have adequate clearance in the exercise area It should be a clean level surface GoFit LLC is not responsible for any personal property damage that may occur while using the Resist a Cuff DO NOT attempt gymn...

Страница 4: ...elcro down onto the hook part of the Velcro Tighten firmly but comfortably Repeat process with other ankle Open the straps of one Cuff by undoing the Velcro hook and loop closure From the rear place the Cuff around your ankle as shown holding both ends open out toward the front Note the soft padded inner material should be against your skin Soft padded inner material Loop fuzzy side of Velcro Hook...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 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 ...

Страница 12: ... weight on your knees and hands with your arms fully extended as shown Place your hands and knees about shoulder width apart Movement Keep your arms extended as shown Lift one leg upward and out behind you extending it as far as you can while maintaining stability Return to starting position and repeat the movement with your other leg 1 rep Place cuffs on both ankles for all exercises ...

Страница 13: ...and arm in a straight line Bend the elbow of your up per arm 90 degrees resting your palm on the floor in front of your chest for stability Movement Without moving your upper body or arms lift one leg upward extending it up as far as you can while maintaining stability Return to starting position Roll over facing the other direction and repeat the movement with your other leg 1 rep Place cuffs on ...

Страница 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 ...

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