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Exercises

Standing Calf Raise (Anchored)

  1. Insert RB anchor at bottom of door.
  2. Facing away, grab the RB handles, one in each hand, and stand with feet hip distance apart.
  3. Place hands above shoulders, elbows pointed downward. Stand tall and keep core engaged at all times.
  4. To start, take a deep breath, exhale and raise both heels off the floor as you point your toes.
  5. Inhale and slowly return to start position.
  6. Repeat for desired number of reps.

Glute Kick Back (Anchored)

  1. Insert RB anchor at bottom of door.
  2. Facing door, wrap the ankle strap securely around R toe, and get down on all fours.
  3. Keep your abs tight, inhale and drive R knee in towards chest.
  4. Exhale and fully extend R leg back so that it’s parallel to the ground.
  5. Tip: Be sure to keep your core engaged throughout the entire movement.
  6. Repeat for desired number of reps then switch sides.

Standing Glute Press (Anchored)

  1. Insert anchor at bottom of door.
  2. Wrap the ankle strap securely around R ankle. Attach both ends of desired band combination to strap.
  3. Facing door, step away until slight tension is felt in band(s).
  4. Stand tall – core engaged. (Hands may be placed on door for support.)
  5. Begin with a deep breath – exhale and press R heel back and up with a straight leg.
  6. Inhale and return to start with control.
  7. Repeat for desired number of reps then switch sides.

Lunge

  1. Grab both handles, then step in middle of the band with your R foot.
  2. Position both hands over shoulders and step back with L foot about 12” so that the L heel naturally lifts.
  3. Keep back straight and core tight.
  4. To start, take a deep breath and drop the back knee down to about 90 degrees until its a few inches from floor. Shoulders should continue to stay over the hips. Don’t lean forward.
  5. Exhale as you come back up to standing, pressing the R heel into the floor to engage the muscles on the back of the upper leg.
  6. Repeat for desired number of reps then switch sides.

Seated Cross Leg Pull (Anchored)

  1. Insert RB anchor near bottom of door.
  2. Sit 1-2 feet from door as shown, and attach ankle strap to the leg closest to door.
  3. Adjust your position far enough away from the door so that there is slight tension.
  4. Place your hands on the ground underneath your shoulders for support. Sit tall and engage your core.
  5. Inhale and lift the leg off the ground, then exhale and bring it towards other leg, squeezing your inner thigh as legs come together.
  6. Inhale and slowly release back to start.
  7. Repeat for desired number of reps then switch sides.

Hamstring Curl (Anchored)

  1. nsert RB anchor near bottom of door.
  2. Wrap the ankle strap securely around your R ankle.
  3. Facing away from door, lie down with elbows resting on floor.
  4. Relax both legs, and keep knees together.
  5. To start, take a deep breath, exhale and drive your R heel up towards your glute.
  6. Squeeze your glute at the top of the movement then inhale and slowly lower your R foot down to start.
  7. Repeat for desired number of reps then switch sides.

Squat

  1. Place middle of RB underneath both feet, keeping your feet hip distance apart.
  2. Holding onto the handles, one in each hand, bring the hands above shoulders so elbows are pointed downward. Stand tall and engage your core.
  3. To start, inhale and push your butt back as if about to sit in a chair.
  4. Keep the chest lifted, the weight of your body on your heels, and the knees behind the toes to protect the knees.
  5. Exhale and press back up to start.
  6. Repeat for desired number of reps.

Seated Straight Leg Raise

  1. Sit tall – legs straight. Place loop around ankles.
  2. Lean back slightly to engage core.
  3. Lift and lower R leg as high as possible – pressing L hip into mat. Do not allow heel to touch mat between repetitions.
  4. Repeat for desired number of reps, switch to L leg.

Seated Hip Abduction

  1. Sit tall – legs straight. Place loop around ankles.
  2. Place hands on mat 6 – 12” behind hips to provide support.
  3. Lift R leg off mat and press laterally against the resistance – keep L hip firmly on mat.
  4. Return to center with control.
  5. Repeat for desired number of reps, switch to L leg.

Lateral Band Walk

  1. Step into loop band – place band around calves.
  2. Stand tall – engage core. Allow slight flexion in knees.
  3. Take a deep breath in – exhale and begin side stepping to R.
  4. Do not let L leg drag; keep flexion in knees throughout movement.
  5. Repeat for desired number of reps, switch to L leg.

Standing Hamstring Curl

  1. Step into loop band; stand on L side of band with L foot.
  2. Place R side of band around R ankle.
  3. Stand tall – engage core; squeeze knees together.
  4. Begin with a deep breath – exhale and lift R heel toward R buttock.
  5. Inhale and return to start with control.
  6. Repeat for desired number of reps, switch to L ankle.

Standing Glute Press

  1. Step into loop band; stand on L side of band with L foot.
  2. Place R side of band around R ankle.
  3. Stand tall – engage core. Do not allow body to lean forward during exercise.
  4. Begin with a deep breath – exhale and press R leg backwards while squeezing glute muscles.
  5. Inhale and return to start with control.
  6. Repeat for desired reps, switch to L ankle.