• 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/arm 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.
MINI BANDS
E X E R C I S E G U I D E
w w w. s p r i . c o m
Start:
Place band around
lower legs slightly above
ankles. Stand with feet
hip-width apart and knees
slightly bent.
Finish:
Slowly step outward
away from side of body
with one leg while keeping
opposite leg stationary.
Return slowly to start
position and repeat.
S I D E S T E P
Start:
Place band around
arches of feet. Stand upright
with feet hip-width apart
and knees slightly bent.
Finish:
Slowly bend leg
and lift knee up and in front
of hip while balancing on
opposite leg. Return slowly
to start position and repeat.
H I G H S T E P
Start:
Place band around
lower legs slightly above
ankles. Stand with feet
hip-width apart and knees
slightly bent.
Finish:
Slowly step forward
with one leg and bend
knees while keeping foot
of opposite leg stationary.
Return slowly to start
position and repeat.
F R O N T S T E P
