RESISTANCE BANDS TOP TEN BANDS EXERCISES INSIDE

321 STRONG Resistance Band ebook Table of Contents Welcome to the world of 321 STRONG... 3 Contact Us... 3 Before you Begin Legal Disclaimer... 4 Safety Guidelines... 4 Getting Started Using your 321 STRONG Resistance Bands... 5 TOP TEN RESISTANCE BAND TECHNIQUES Calf Stretches... 6 Hamstring Stretch... 7 Back Stretch... 8 Pectoral Stretch...9 Bicep Curl... 10 Tricep Pulldown...11 Overhead Triceps Extension... 12 Assisted Pull Up... 13 Seated Row... 14 Squats... 15 Special Offer 10% Off on Your Next Purchase... 16 2

Welcome to the world of 321 STRONG Congratulations on the purchase of your 321 STRONG Resistance Band. We re pleased to welcome you and also wanted to thank you for your business. We re dedicated to helping you get fit and healthy through these simple exercises and want to help you make the most of your precious workout time by showing you how to use our products correctly. We d also like to showcase some additional exercises you may not already know about. This ebook contains simple instructions, tips, and directions on performing specific movements. Each segment contains links to our live video segments on YouTube. It s one thing to read about an exercise, it s another to see it happen. Although you could find each video online, this guide can serve as a reference, and also help you keep track of all those videos. We ve gone to great lengths to make sure you ve received a quality product, backed by a 100% satisfaction guarantee, and a lifetime warranty. We ve made a significant investment in developing our video segments, and digital content, like this ebook. We ve done all this because we re passionate about fitness, and our customers. We feel it wouldn t be right to just mail you a resistance band if you didn t know all the other things you need to know to maximize your experience with it. We re here to help you reach your personal fitness goals! The journey to a healthier you starts TODAY! Thank you, Brian Leonard Brian Leonard, Owner 321 STRONG Contact Us Your comments and feedback are very important to us because they help us provide the best service in the industry. Contact us at http://321strong.com/. 3

Before you Begin Legal Disclaimer The recommendations in this ebook aren t medical guidelines and are for educational purposes only. You should consult your doctor before starting this or any other program, or if you have any medical condition or injury that may get worse with physical exertion. This program is for healthy individuals 18 years of age and older and is meant to supplement, not replace, proper exercise training. All types of exercise have some risks. Always make sure that you use common sense and prudence before beginning any exercise program. Make sure that your equipment is in good operating condition and don t attempt to exercise beyond your level of experience, knowledge, training or fitness. These ebook exercises must not replace any exercise routine, treatment or diet that may have been given to you by your doctor. Don t do any exercise unless you have been shown the proper technique by a certified fitness trainer or certified exercise specialist. If necessary, ask for help when exercising to avoid injury and to ensure proper form. Make sure that you stretch and warm-up properly before beginning your exercise routines. If you re taking any medicine, consult your doctor before starting any exercise program. If you experience lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult a doctor immediately. Don t use this or any other program if your doctor tells you it s not safe to do so. Safety Guidelines It s extremely important that you always use common sense and use the following safety guidelines when exercising: If it hurts, stop doing it immediately! Use alternate exercises if necessary. IMMEDIATELY stop what you re doing if you feel faint, dizzy, light-headed, or very uncomfortable. Seek immediate medical attention if any of these conditions persist. If something feels too difficult, switch to an easier exercise to be safe. If you EVER need extra recovery time, take it. 4

Getting Started Using your 321 STRONG Resistance Bands Your 321 STRONG Resistance Band is the key to unlocking fun, intense, all-body workouts using the latest in strength and cardiovascular exercise science. No more boring cycling or cardio routines! First, we ll show you how to use your resistance bands so you can get the most out of every exercise. Resistance bands are useful for muscle strength training, stretching, speed, and agility. Your 321 Strong Resistance Bands come in different colors, which categorize their resistance and function. (Orange and red are low, blue and green are medium, and black and purple are high.) Incorporating different bands in your routine will ensure a complete and thorough workout every time. Some tips before using your resistance bands: Inspect each band prior to use to ensure no damage has occurred. If the band shows signs of damage or severe wear, discontinue use immediately. Warm up and stretch prior to beginning any physical activity to ensure full range of motion and to avoid injury. If you do not feel well or comfortable at any time during your workout, stop exercising immediately. Use the appropriate band for each exercise and do not overstretch your bands when exercising. 5

CALF STRETCHES PERFORM 1 SET OF 10 REPS Sit on a gym mat or on the floor and position your legs straight pointing away from your body. Position your resistance band around the top end of one or both your feet, firmly holding an end loop in each hand. Slowly and smoothly pull the band toward you to create tension on the top of your feet, push your heels away from you to stretch your calves, and hold for five to ten seconds. Slowly release the tension in the resistance band. This is one rep. 6

HAMSTRING STRETCH PERFORM 1 SET OF 10 REPS Lie on the floor, pressing your back flat. Loop your resistance band around one foot, firmly holding one end in each hand. Pull gently, bringing your hands toward your chest to create tension. Keeping your leg straight, raise it slightly and slowly pull it toward you while maintaining tension on the band to stretch your hamstring. Hold for five to ten seconds. Slowly release the tension on the band and bring your leg back to the starting position. Repeat with the other leg. This is one rep. 7

BACK STRETCH PERFORM 1 SET OF 10 REPS Stand with your feet flat on the floor and shoulder width apart. Place one end of your resistance band in each hand. Extend your arms in front of you, lift them upward, draw your shoulder blades together, and hold the position for 5 to 10 seconds then slowly release. This is one rep. 8

PECTORAL STRETCH PERFORM 1 SET OF 10 REPS Stand with your feet flat on the floor and shoulder width apart. Place one end of your resistance band in each hand. Raise your arms and hold the band behind your head. Pull each end of the band in opposite directions. Hold the position for 30-60 seconds then slowly release. This is one rep. 9

BICEP CURL PERFORM 3 SETS OF 10 REPS Stand with your feet flat on the floor and shoulder width apart. Firmly grasp your resistance band with both hands using an underhand grip. Step into the middle of the loop of the resistance band so the band crosses under the middle of both feet. (It is best to wear athletic shoes for this exercise.) With your knees slightly bent and your back straight, slowly raise your hands towards your shoulders, flexing at the elbow. Briefly hold this position then slowly lowering your hands down to the starting position. This is one rep. 10

TRICEP PULLDOWN PERFORM 3 SETS OF 10 REPS For this exercise you will need a pull up bar as an overhead anchor. Hang the resistance band over the pull up bar and lace one end through the middle loop, pulling this end all the way down to secure the band around the bar. Stand with your feet flat on the floor and shoulder width apart, facing your resistance band. Firmly grasp the end of the band with both bands, palms facing down, arms bent at a 90-degree angle, with your elbows locked at your sides. (A variation on this exercise is to use an underhand grip, palms facing up.) This is the starting position. Keeping your elbows in place, push down, straightening your arms. Briefly hold this position then slowly release the tension and bring your hands back to the starting position. This is one rep. 11

OVERHEAD TRICEPS EXTENSION PERFORM 2 SETS OF TEN REPS Stand with your feet flat on the floor and shoulder width apart, knees slightly bent. Step one foot into the middle of the loop of the resistance band so the band crosses under your arch. (It is best to wear athletic shoes for this exercise.) Step in backward so the band is behind your body. Grip the opposite end of the band with the hand on the same side of your body. (So, if you start with your left foot in the resistance band, grip the other end with your left hand.) Place your free arm on your hip for balance. Pull the band up behind your head. Your palm should be in, facing toward you, and your elbow will be bent and your forearm will pass your ear. This is the starting position. Smoothly raise your arm, extending it straight up toward the ceiling. Make sure your palm is still facing in toward you. Slowly returning to the starting position. This is one rep. 12

ASSISTED PULL UP PERFORM 3 SETS OF 10 REPS Hang the resistance band over a pull up bar and lace one end through the middle loop, pulling this end all the way down to secure the band around the bar. Bend one leg to insert your knee into the hanging loop of the band. Keeping your knee in the band loop for assistance, grip the pull up bar, engage your core, and smoothly pull yourself up so your chin is above the pull up bar. Slowly and with control, lower yourself down so your arms are straight, as when you started. This is one rep. 13

SEATED ROW PERFORM 2 SETS OF 10 REPS Sit on a gym mat or on the floor and position your legs straight pointing away from your body. Position your resistance band around the middle of both feet, firmly holding an end loop in each hand with your palms facing each other. This is the starting position. Keep your arms close to your sides, engage your core, and keep your back straight as you simultaneously and smoothly pull your arms back toward your body, stopping when your elbows are at your sides. Slowly return to the starting position. This is one rep. 14

SQUATS PERFORM 3 SETS OF 10 REPS Stand with your feet flat on the floor slightly wider than shoulder width apart. Step into the middle of the loop of the resistance band so the band crosses under the middle of both feet. (It is best to wear athletic shoes for this exercise.) Loop the other end of the band around the back of your neck and around your upper arms. This is the starting position. Engage your core and slowly squat down as if you were sitting in a chair. Keep your back straight and do not extend your knees past the tips of your toes. Slowly raise yourself back into the starting position. This is one rep. 15

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