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ExERCISE PRESCRIPTION FORM

1. Shoulder Press:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

2. Chest Press:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

3. Shoulder Rows:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

4. Elbow Extension:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

5. Elbow Flexion:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

6. Standing hip Abduction:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

7. Standing hip Extension:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

8. External Rotation:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

9. Shoulder hold-Up:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

10. Sitting Knee Flexion:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

11. Sitting Knee Extension:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

12. Trunk Rotation

(sitting)

Freq:_____ Sets:_____ reps:______

Notes ______________________________________________________________

13. lunges:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

14. Trunk Rotation

(standing)

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

15. hip Flexion:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

16. Abdominal Crunch:

Freq:_____ Sets:_____ reps: ______

Notes ______________________________________________________________

Resistance

Thin

Medium

heavy

Extra heavy Special heavy

Color

Yellow

Red

Green

Blue

Black

15.24 cm

.31 kg

.73 kg

.90 kg

1.40 kg

2.30 kg

30.48 cm

.57 kg

1.40 kg

1.60 kg

2.40 kg

4.10 kg

45.72 cm

.79 kg

1.80 kg

2.10 kg

3.20 kg

4.90 kg

60.96 cm

.91 kg

2.22 kg

2.70 kg

3.90 kg

6.10 kg

76.20 cm

1.00 kg

2.50 kg

3.10 kg

4.50 kg

7.00 kg

91.44 cm

1.20 kg

2.70 kg

3.40 kg

5.10 kg

8.60 kg

BilateralBook 2-11-2011a.indd 7

3/10/11 7:25:03 PM

Содержание ExerBand

Страница 1: ...E XE RC I SES And Instructions E XE R BA N D Bilateral Tube BilateralBook 2 11 2011a indd 1 3 10 11 7 25 00 PM...

Страница 2: ...fessionals from around the country we constantly seek new ways to improve our products and develop new items that best meet your needs All of the products we offer are tested by professionals working...

Страница 3: ...y in the door Be sure the door is closed and locked before starting to exercise Using Tubing with an Extremity Strap Adjustable velcro strap easily and comfortably anchors tubing to ankle and wrist fo...

Страница 4: ...e three major components to achieving this posture Depressed Retracted Poor Good Keep the pelvis tucked neutral limiting lumbar lordosis It helps to tighten the stomach and soften the knees This is op...

Страница 5: ...The exercises in this booklet are some of the most common exercises Many additional exercises are possible using the Exerband tubing The instructions for these exercises may be modified depending on t...

Страница 6: ...s 18 1 75 lbs 4 00 lbs 4 60 lbs 7 00 lbs 11 00 lbs 24 2 00 lbs 4 80 lbs 6 00 lbs 8 60 lbs 13 50 lbs 30 2 31 lbs 5 50 lbs 6 80 lbs 10 00 lbs 15 50 lbs 36 2 60 lbs 6 00 lbs 7 60 lbs 11 40 lbs 19 00 lbs...

Страница 7: ...____________________________________________________________ 9 Shoulder Hold Up Freq _____ Sets _____ Reps Notes_ ______________________________________________________________ 10 Sitting Knee Flexion...

Страница 8: ...web anchor strap near the bottom of the door 2 Sit with your back to the door and a handle in each hand 3 Bring both handles to shoulder level then press one hand up toward the ceiling 4 Slowly return...

Страница 9: ...it with your back to the door The chair should be about 6 inches 15 cm from door 3 Start with your hands just in front of your shoulders Press forward with one hand until your arm is straight while ke...

Страница 10: ...hest level 2 Sit facing the door Move away from the door until the slack is taken up Your arms should be straight out toward the door 3 Pull back on the handles until your hands are next to your chest...

Страница 11: ...2 Stand facing away from the door Start with the elbows bent and the back of your hands on top of your shoulders The elbows will be pointing forward 3 Push up on the handles to straighten the elbows...

Страница 12: ...ng spread your feet farther apart 3 Hold the handles in each hand with your arms down and elbows straight 4 Bend one elbow while bringing your hand toward your shoulder 5 Return slowly to the starting...

Страница 13: ...de one handle over the extremity strap Attach extremity strap to ankle of exercising leg Hold the other handle in your hand 3 Hold on to a chair for support and pull your leg out to the side Maintain...

Страница 14: ...extremity strap to ankle of exercising leg Hold the other handle in your hand 3 Stand facing the door and move back to take up the slack in the cord Use chair for support 4 Extend your leg backwards S...

Страница 15: ...the arm closest to the door against your side to keep tubing taut 5 Place the exercise arm with the elbow bent 90 against your side and forearm against your chest Make sure there is no slack in the c...

Страница 16: ...or with your hands in front of you arms slightly lifted elbows slightly bent Grip the handles with the palms facing the floor 3 Pull the handles away from the door toward the sides of your head Bend y...

Страница 17: ...Slide one handle over the extremity strap Attach extremity strap to ankle of exercising leg Hold the other handle in your lap 3 Start with your knee straight and the cord slightly stretched 4 Pull ba...

Страница 18: ...m bottom of door 2 Slide one handle over the extremity strap Attach extremity strap to ankle of exercising leg Hold the other handle in your lap 3 Sit on a chair with your back to the door 4 Extend th...

Страница 19: ...o the door 2 For left rotation position cord behind right shoulder Fold arms across chest position left hand which is holding both handles on right shoulder 3 Keep this position as you turn your body...

Страница 20: ...chor strap in the door at waist level 2 Stand with back to the door Grasp handles and hold at waist throughout exercise 3 Lunge forward while maintaining an upright trunk position 4 Return slowly to t...

Страница 21: ...tion hold handles at waist level Feet are placed about hip width apart with toes facing forward 3 Keep arms close to the body and rotate trunk to the left Return to center and then rotate to the right...

Страница 22: ...of exercising leg Grasp the other handle with your hand as shown 3 Stand with your back to the door leg extending back toes on floor and taut cord 4 Keeping cord taut bend your right knee and raise i...

Страница 23: ...back to the door about 12 inches 30 cm from door 3 Grasp handles and place your hands at shoulder height as shown Keep them in this position throughout exercise 4 With cord taut curl forward while ti...

Страница 24: ...Ste L Oceanside CA 92056 5821 Phone 760 643 0390 or 800 544 7257 Fax 760 643 0391 or 800 577 3725 Web Site www prepakproducts com Email info prepakproducts com 2000 PrePak Products Inc BilateralBook...

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