The Perfect Posture Pack. Contents THE PERFECT POSTURE PACK INCLUDES:... 4 ABOUT THE PERFECT POSTURE PACK:... 4 ABOUT KSM SPORTS:...

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2 Contents THE PERFECT POSTURE PACK INCLUDES:... 4 ABOUT THE PERFECT POSTURE PACK:... 4 ABOUT KSM SPORTS:... 4 STARTING THE PERFECT POSTURE PACK:... 5 TIPS FOR USING BANDS:... 5 TIPS FOR USING OTHER MATERIALS:... 5 UPPER BODY EXERCISES:... 6 LOWER BODY STRETCHING:... 6 PROGRESSION OPTIONS:... 7 BEGINNER: BODY WEIGHT... 7 INTERMEDIATE: ORANGE BAND... 7 ADVANCED: RED BAND... 7 FOAM ROLLER, YOGA POSE AND CALF STRETCH PROGRESSION:... 7 FOAM ROLL QUAD... 8 FOAM ROLL-HAMSTRING... 9 BACK STRECH YOGA INSPIRED CALF STRETCH ON FOAM ROLLER HAMSTRING/CALF STRETCH INNER THIGH/ADDUCTOR/GROIN TRICEP STRECH/SHOULDER STRETCH BAND PULL APARTS SIDE RAISES MILITARY PRESS FRONT RAISES INTO WINDMILLS HIP SWING WITH OR WITHOUT BAND

3 HIP FLEXOR WITH BAND SET UP FOR LAT PULL DOWNS & REAR DELTS WITH BANDS LAT PULL DOWNS REAR DELTS- T S PROGRESSION OPTIONS: BEGINNER: BODY WEIGHT INTERMEDIATE: ORANGE BAND ADVANCED: RED BAND FOAM ROLLER, YOGA POSE AND CALF STRETCH PROGRESSION: MORE MODULES TO COME AT KSM-SPORTS.COM

THE PERFECT POSTURE PACK INCLUDES: 1/2" Power Resistance band (Red) 1/4" Power Resistance Bands (Orange) 1 - Fit- Loop Medium (Yellow) 1 - Fit - Loop Heavy (Green) Doorstrap - fit-tube (Black) 1-4"

4 THE PERFECT POSTURE PACK INCLUDES: 1/2" Power Resistance band (Red) 1/4" Power Resistance Bands (Orange) 1 - Fit- Loop Medium (Yellow) 1 - Fit - Loop Heavy (Green) Doorstrap - fit-tube (Black) 1-4" x12" Extra Firm Travel Size Roller (Black) Champion Drawstring Cinch Backpack Bag (Royal Blue) ABOUT THE PERFECT POSTURE PACK: The pack is designed to help the individuals who currently have or help prevent future problems in the spine, neck or low back. With the belief that every part of the body is influenced by spinal activity and alignment, can greatly increase one s overall health and fitness with a few exercises & equipment. ABOUT KSM SPORTS: KSM SPORTS is dedicated to helping each individual achieve their fitness goal while educating them on maintaining a lifestyle change for the rest of their life, while encompassing the physical, mental, spiritual and emotional aspect of you, the individual. 4

5 STARTING THE PERFECT POSTURE PACK: When first starting, please review the manual in its entirety and practice the movements before you begin the progressions. Tips for using bands: For all exercises (except for stretching exercises), start out with orange bands. If you still need more resistance, use the red band. For stretching exercises, start off with a red band. For hip exercises use the light resistance band first and work your way up to the medium resistance band. Please note the shorter the bands the harder it is to pull. When performing the lat pull down and rear delts exercises, start with orange band looped through the doorstop. Use the orange band to hold with hands. When ready resistance, put red band through the doorstop and still use orange band to hold in hands. (see page 20). TIPS FOR USING OTHER MATERIALS: When using the doorstrap, but the short end in between the door hinge and the frame slightly above shoulder level. Then secure the doorstrap by closing the door. (see page 20). 5

6 UPPER BODY EXERCISES: All exercises for upper body will follow a progression. This includes everything on the wall and with bands. *Please note for the tricep stretch (pg. 13), replace reps with second holds. Start with body weight for all exercises, once body weight is no longer challenging move on to the next progression. When doing the band exercises that are connected to the doorstrap, follow the same progression as the bands. With these exercises the closer your body is to the wall the easier the exercises, the farther away you are from the wall the harder the exercises. LOWER BODY STRETCHING: All stretching with bands will follow the beginner, intermediate, and advanced progression on pg. 6. Foam Roller, Yoga Pose and Calf stretch will follow the progression below. Progression 1: 2 sets, hold for seconds Once progression 1 is no longer challenging, move on to progression 2. Progression 2: 3 sets, hold for seconds *You can modify calf stretch with your foam roller, bricks, wood blocks, steps, or something that has an angle to it. 6

7 PROGRESSION OPTIONS: UPPER BODY EXERCISES LOWER BODY STRECHING Beginner: Body weight 1.) 2 sets x 20 reps 2.) 2 sets x 30 reps 3.) 3 sets x 30 reps 2 days a week: (Monday/Wednesday, or Tuesday/Wednesday) Intermediate: Orange Band 1.) 2 sets x 20 reps 2.) 2 sets x 30 reps 3.) 3 sets x 30 reps 2-3 days a week: (Monday/Wednesday and/or Friday) (Tuesday/Thursday and/or Wednesday) Advanced: Red Band 1.) 2 sets x 20 reps 2.) 2 sets x 30 reps 3.) 3 sets x 30 reps 3 days a week: (Monday, Wednesday, Friday) (Tuesday, Thursday, Saturday) (Monday, Tuesday, Wednesday) Foam Roller, Yoga Pose and Calf Stretch Progression: Progression 1: 2 sets, hold for seconds Once progression 1 is no longer challenging, move on to progression 2. Progression 2: 3 sets, hold for seconds 7

FOAM ROLL QUAD Set the roller on the floor. Sit up so that the foam roller is under your quad. Your rolling leg should be extended out straight on top of the foam roller.

8 FOAM ROLL QUAD Set the roller on the floor. Sit up so that the foam roller is under your quad. Your rolling leg should be extended out straight on top of the foam roller. Put your opposite leg out to the side. Roll quad back and forth until the quad muscle feels loose. Repeat for the other leg. These exercises help to prevent possible injuries in the future, by releasing myofascial and any knots in the legs. 8

FOAM ROLL-HAMSTRING Set the roller on the floor. Sit so that the foam roller is under your hamstring. Your rolling leg should be extended out straight on top of the roller.

9 FOAM ROLL-HAMSTRING Set the roller on the floor. Sit so that the foam roller is under your hamstring. Your rolling leg should be extended out straight on top of the roller. Roll hamstring back and fourth until the hamstring muscle feels loose. Repeat for the other leg. These exercises help to prevent possible injuries in the future, by releasing myofascial and any knots in the legs. 9

BACK STRECH YOGA INSPIRED Sit down on a yoga mat in the Vajra Asana or Diamond Pose with your buttocks resting on your heels. Inhale and lift your arms to the sky.

10 BACK STRECH YOGA INSPIRED Sit down on a yoga mat in the Vajra Asana or Diamond Pose with your buttocks resting on your heels. Inhale and lift your arms to the sky. Bring the palms of your hands together and intertwine your thumbs together. Your arms should be straight with your biceps touching your ears. Straighten your back and feel the stretch. Exhale and slowly pivot down from your waist until your little fingers and forehead touch the yoga mat. Hold this pose for at least 20 seconds while you continue to breathe normally. Inhale and come back to the starting position with your hands straight up to the sky above your head. Exhale, release your arms and come back to the Vajra Asana or diamond pose. These exercises help to prevent possible injuries in the future, strengthening the spine, neck muscles, muscles around the neck (Cervical flexors, Levator Scapulae), the upper back, traps, rhomboids and low back. 10

11 CALF STRETCH ON FOAM ROLLER Stand straight up, foot placed on the angled part of foam roller which ever side you choose to start on, making sure you stand on the outside. Bring opposite foot forward next to cushion. With shoulders back, bring your buttocks in and bring the opposite foot forward. Repeating exercise using these methods develops muscle memory of the correct spinal curvature, and restores structure and function of the spinal column. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, rhomboids and low back. The exercise stretches the calf muscle, which connects to the neck and upper back muscles. 11

12 HAMSTRING/CALF STRETCH While holding on to both pieces of the band, lie flat on your back keeping your hips on the floor. Bring the leg the band is looped around, straight up until you feel a slight stretch in the back of the leg. Press your hips into the floor, keep the leg straight and then point and flex at the ankle 10 times. You will feel this stretch the entire back of the leg. Over time you will be able to bring your leg/foot closer to your body as flexibility improves. Flexible hamstrings are important for all athletes and exercisers, as well as low back pain relief. These exercises help to prevent possible injuries in the future, strengthening the spine, neck muscles, muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, rhomboids and low back. The exercise helps loosen the hamstring and calf which connects to the spine and neck muscles. 12

INNER THIGH/ADDUCTOR/GROIN With band looped around the left foot, place your left hand in the center of the band (holding both pieces) and your right hand in the loop at the bottom of the band.

13 INNER THIGH/ADDUCTOR/GROIN With band looped around the left foot, place your left hand in the center of the band (holding both pieces) and your right hand in the loop at the bottom of the band. Keeping both hips flat on the floor and your right shoulder and elbow on the floor, allow your left leg to gently open up to the left side. Hold this position and then point and flex at the ankle 10 times. Over time you will be able to add more resistance to the stretch by pulling tighter on the band. These exercises help to prevent possible injuries in the future, by opening up the hip complex which strengthens of the spine, neck muscles, muscles around the neck (Cervical flexors, Levator Scapulae), the upper back, traps, rhomboids and low back. 13

TRICEP STRECH/SHOULDER STRETCH Start exercise with the orange band. Grip one side of orange band behind your head and other side by lower back (neutral position).

14 TRICEP STRECH/SHOULDER STRETCH Start exercise with the orange band. Grip one side of orange band behind your head and other side by lower back (neutral position). Pull hands in the opposite directions and hold for 15 seconds (down position). Now pull top hand up and hold for 15 seconds (up position). Switch arms and repeat. Hold band closer towards the middle or switch to red band to add more resistance. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, rhomboids, triceps and shoulder complex. 14

15 BAND PULL APARTS Take orange band and double up the band. Hold band with both hands shoulder level and pull the bands apart. Repeat exercise. Hold band closer towards the middle or switch to red band to add more resistance. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, rhomboids, triceps and shoulder complex. 15

16 SIDE RAISES Stand erect against the wall with your arms at the sides of the body and head against the wall. Bend elbows slightly and raise your arms/band from the sides of your body to shoulder level with arms pressed against the wall. Pause and return to the starting position while maintaining contact with the wall. These exercises help to prevent possible injuries in the future, strengthening the spine, neck muscles, and muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, rhomboids, triceps and shoulder complex. 16

17 MILITARY PRESS Stand erect against the wall. Put your arms at 90 degree angle against wall, with your palms facing forward (pronated grip). Press your body weight/bands above the head directly over your shoulders. Pause and return to the starting position. Do not arch your back or use your legs. Your head should remain in a neutral position against the wall. Exercise helps develop shoulder, neck and back muscles. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, rhomboids, triceps and shoulder complex. 17

FRONT RAISES INTO WINDMILLS Stand erect on the wall with head against the wall. Take your arms out in front or hold the band in the front of the body.

18 FRONT RAISES INTO WINDMILLS Stand erect on the wall with head against the wall. Take your arms out in front or hold the band in the front of the body. With your elbows slightly bent, raise your arms or band above your head. Pause and return to starting position. Exercise helps develop shoulder, neck and back muscles. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical Flexors, Levator Scapulae), the upper back, traps, and rhomboids. 18

19 HIP SWING WITH OR WITHOUT BAND Start with light resistance loop band. Wrap loop band around both legs, just above your ankles. Stand facing a wall, and put hands up for support. Lift one leg out to the side and then back to center (side lift). Repeat with other leg. Then take leg 45 degrees backwards and then back to center (45 degree lift). Repeat for other leg. You can switch to medium strength band for more resistance. These exercises help to prevent possible injuries in the future, by opening up the hip complex and strengthening of the spine, neck muscles, muscles around the neck. (Cervical flexors, Levator Scapulae), the upper back, traps, rhomboids and low back. 19

20 HIP FLEXOR WITH BAND Start with light resistance loop band. Sit down on high box or chair and put the loop band around both legs. Position the loop band under the knee cap and have legs shoulder width apart. Move both legs outwards slowly and then slowly inwards. You can switch to medium strength band for more resistance. These exercises help to prevent possible injuries in the future, by opening up the hip complex and strengthening of the spine, neck muscles, muscles around the neck. (Cervical flexors, Levator Scapulae), the upper back, traps, rhomboids and low back. 20

SET UP FOR LAT PULL DOWNS & REAR DELTS WITH BANDS Slightly above shoulder level, put smaller end of doorstrap (provided in the pack) in between door and frame. Shut the door to secure the doorstrap.

21 SET UP FOR LAT PULL DOWNS & REAR DELTS WITH BANDS Slightly above shoulder level, put smaller end of doorstrap (provided in the pack) in between door and frame. Shut the door to secure the doorstrap. Loop one end of the orange band (A) in the of doorstrap. Once the band (A) is secure, then put the orange band (B) through the bottom of secure band (A). You can move to the red band for more resistance to position A. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical flexors, Levator Scapulae), the upper back, traps, and rhomboids. 21

22 LAT PULL DOWNS At shoulder level, put smaller end of doorstrap (provided in the pack) in between door and frame. Shut the door to complete the set up. Loop one end of the orange band (A) in the of doorstrap. Once the band (A) is secure, then put the orange band (B) through the bottom of secure band (A). Step back and hold arms in front of you. Press shoulder blades together and pull the looped band all the way down to your sides. Repeat exercise. You can move to the red band for more resistance to position A. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical flexors, Levator Scapulae), the upper back, traps, rhomboids and shoulder complex. 22

23 REAR DELTS- T s At shoulder level, put smaller end of doorstrap (provided in the pack) in between door and frame. Shut the door to complete the set up. Loop one end of the orange band (A) in the of doorstrap. Once the band (A) is secure, then put the orange band (B) through the bottom of secure band (A). Step back and hold arms in front of you. Press shoulder blades together and pull the looped band to form T-shape with arms and body. Repeat exercise. You can move to the red band for more resistance to position A. These exercises help to prevent possible injuries in the future, by strengthening the spine, neck muscles, muscles around the neck (Cervical flexors, Levator Scapulae), the upper back, traps, rhomboids, delts and rear delts. 23

24 PROGRESSION OPTIONS: UPPER BODY EXERCISES LOWER BODY STRECHING Beginner: Body weight 1.) 2 sets x 20 reps 2.) 2 sets x 30 reps 3.) 3 sets x 30 reps 2 days a week: (Monday/Wednesday, or Tuesday/Wednesday) Intermediate: Orange Band 1.) 2 sets x 20 reps 2.) 2 sets x 30 reps 3.) 3 sets x 30 reps 2-3 days a week: (Monday/Wednesday and/or Friday) (Tuesday/Thursday and/or Wednesday) Advanced: Red Band 1.) 2 sets x 20 reps 2.) 2 sets x 30 reps 3.) 3 sets x 30 reps 3 days a week: (Monday, Wednesday, Friday) (Tuesday, Thursday, Saturday) (Monday, Tuesday, Wednesday) Foam Roller, Yoga Pose and Calf Stretch Progression: Progression 1: 2 sets, hold for seconds Once progression 1 is no longer challenging, move on to progression 2. Progression 2: 3 sets, hold for seconds 24

More modules to come at KSM-SPORTS.COM WARNINGS & PERCAUTIONS Read, follow, and keep these instructions for future reference. Failure to do so can result in serious injury or death.

25 More modules to come at KSM-SPORTS.COM WARNINGS & PERCAUTIONS Read, follow, and keep these instructions for future reference. Failure to do so can result in serious injury or death. Never stretch band towards face or any other sensitive parts of the body. Some products in the pack contains Natural Rubber Latex. All resistance bands can break. Use materials in pack only as directed. Never stretch bands more than 2 1/2 times its resting length. If desired resistance is not achieved when using according to directions, switch to a band that provides more resistance. Inspect for possible wear and tear before each use, discontinue use if nicked or torn. Make sure the band is secure before proceeding with each exercise. Consult your physician before beginning any exercise program. Keep away from children. 25

Operation Overhaul: January Challenge

Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands