Tips and Tricks on how to use your Evoke Pro Posture Corrector

&Resistance Band Exercises

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EVOKE PRO POSTURE CORRECTOR

TIPS & TRICKS ONHOW TO USE YOUR

INTRODUCTION

GETTING STARTED

Below you will find a number of exercises which you can get started with straight away and which work the whole body. Unless you have bought these bands on the recommendation of a physiotherapist or personal trainer who has already given you a program to follow we would suggest you start as follows.

For each of the exercises listed do 5 reps (which means 5 repetitions) of each exercise for both sides of your body. Start with the lowest resistance level and increase if you feel that it is too easy for you. You may initially wish to do 1 round of these exercises but gradually increase the number of rounds as you feel your body strengthen.

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HOW TO USE YOUR EVOKE PRO

RESISTANCE BANDS

Congratulations! You have decided to purchase the best posture corrector in the world and received as a bonus a free Evoke Pro Resistance Band. But most importantly, you decided to invest in yourself. You decided that the physique you see in the mirror deserves an upgrade! The Evoke Pro Resistance Bands are a great exercise tool to use in instances that you lack time, travelling, or simply not in the mood to venture to the gym (if you even enjoy going at all). In addition, these resistance bands are superb if you are a man or woman who suffers from joint & ligament issues.

SINGLE ARM DEADLIFT

STARTING POSITIONKeeping your legs together, hook one end of the resistance band underneath one leg and hold the other end in the same hand as the leg you are working, bend down keeping your back straight.

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Works: Back, Back of the leg

SINGLE ARM DEADLIFT

FINISHING POSITIONExtend yourself back into a upright position keeping your back straight as you do so.

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Works: Back, Back of the leg

SEATED ROW

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STARTING POSITIONSitting upright on the floor loop band around one foot holding the band in the same side as the foot, extend the knee keeping your chest upright and your arms extended.

Works: Top of the back, Behind Shoulders

SEATED ROW

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FINISHING POSITION Keeping your back straight and your chest up pull the band towards your body.

Works: Top of the back, Behind Shoulders

FRONT RACK LUNGE

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Loop two bands together – To extend the reach of the bands you can loop two bands together, the resistance will be that of the lower resistance band. To loop two bands together ,holding one band loop the other band through the first band then back through itself. This is best demonstrated on this video.

STARTING POSITION In a kneeling position keep the forward knee above the ankle and hook the resistance band under the front foot. Bring your band on the outside of the leg to the outside of the shoulder so your elbow is facing forward and the band is on the outside of your arm.

Works: Front Rack Lunge

FRONT RACK LUNGE

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FINISHING POSITION Driving through the foot moving into a standing position, please note the position of the arm should remain the same whilst starting and finishing.

Works: Front Rack Lunge

TRICEPS EXTENSION

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STARTING POSITIONUsing the arm you wish to work, holding the strongest band drop the band over your shoulder so it touches your back, with the other hand reach back and take the other end of the joined bands.

Works: Triceps, back of the shoulder

TRICEPS EXTENSION

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Works: Triceps, back of the shoulder

SEATED BICEP CURL

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STARTING POSITION Sit on the floor and hook the band around your foot and straightening the knee. Hold the other end of the band in the palm of your hand with your hand over the knee.

Works: Biceps

SEATED BICEP CURL

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FINISHING POSITION Keeping the elbow in the same position, bring the closed hand towards the shoulder.

Works: Biceps

SHOULDER PRESS

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STARTING POSITION In one hand hold the band and cross across your body to the opposite shoulder, with the other hand take the band in the palm of you hand with your hand facing upwards.

Works: Deltoids, Shoulder

SHOULDER PRESS

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FINISHING POSITIONBring the arm with its palm faced up directly above the head, ensuring that the chest and abs’s remain tight to a fully extended position.

Works: Deltoids, Shoulder

BENT OVER ROW

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STARTING POSITION Hook the band underneath one foot, keeping a straight back and your arm extended towards the foot.

Works: Lats,.Back of the shoulder

BENT OVER ROW

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FINISHING POSITION Keeping your back straight, pull the band towards your body.

Works: Lats,.Back of the shoulder

LYING LEG EXTENSION

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STARTING POSITIONSit on the floor and with both legs extended out in front, hook the bands through both legs and lie back on the floor.

Works: Hip Flexor, Quads, Glutes

LYING LEG EXTENSION

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FINISHING POSITIONLift the leg you are working up high ensuring that the other leg remains on the floor.

Works: Hip Flexor, Quads, Glutes

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CONCLUSIONResistance bands offer a great, flexible alternative to working out at the gym – however you will only get out of them what you give. Set some time during the week to apply your new training routine and make it a regular habit – you may well enjoy the process and will certainly enjoy the result.

If you have any questions about these exercises or about the product in general please do get in touch by emailing to: office@evokepro.com