tone master - Support
- Place door bar at level of chest and tighten behind door jam
- Clip on desired resistance
- Stagger leg stance and bend knees slightly to avoid being pulled backwards
- Move away from the doorway until you feel tension in the rubber tubing
- Begin exercise with palms facing either downward or facing each other and push straight out keeping arms parallel to the floor to work the middle of the chest
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow the rubber tubing to return to its natural length
- Anyone or anything behind you or behind the door bar when in use must be avoided
- Place door bar at knee level and tighten behind door jam
- Clip on desired resistance
- Stagger leg stance and bend knees slightly to avoid being pulled backwards
- Move away from the doorway until you feel tension in the rubber tubing
- Begin exercise with palms facing either downward or facing each other and push on a 45 degree angle towards the ceiling to work the upper part of the chest
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow the rubber tubing to return to its natural length
- Anyone or anything behind you or behind the door bar when in use must be avoided
- Place door bar at chest level as you sit on the floor facing the door opening and tighten behind door jam
- Clip desired resistance
- Slide you body backwards while holding onto the grip handles until the rubber tubing begins to pull you slightly forward
- This exercise may be done with legs extended straight out in front of you or with knees slightly bent
- Begin by pulling the hand grips with palms facing downward or towards each other pulling both grips towards the side of your body keeping your torso from extending beyond 90 degrees
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow the rubber tubing to return to its natural length
- Anyone or anything in front of you or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Stagger leg stance placing the leg forward on the side you are working keeping the knees slightly bent
- Move away from the doorway until you feel tension in the rubber tubing
- Begin exercise with your palm facing downward and with a slight bend in the elbow bringing your arm forward until it is slightly beyond 90 degrees
- Stretch of rubber tubing not to exceed 7 ft from doorway
- Do not let go of the hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything behind you or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Face sideways from doorway with the shoulder you are working farther away from the doorway
- Stagger leg stance keeping the outside leg slightly forward from the inside leg and keeping a slight bend in the knees
- Move away from the doorway until you feel tension in the rubber tubing
- Grip the handle with the palm facing the doorway and bring your arm from the midline of your body outwards away from the doorway slightly beyond 90 degrees keeping a slight bend in the elbows
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow the rubber tubing to return to its natural length
- Anyone or anything between you and the doorway or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Grip handles in a crisscross manner with palms facing outward
- Facing the doorway stagger you leg stance with either leg forward keeping a slight bend in the knees
- Begin by having your hands in front of you with your elbows slightly bent
- Move backwards until you feel tension in the rubber tubing
- Start by bringing you hands away from each other outward and backward until your elbows are about 90 degrees and your arms are even with the sides of your body
- Stretch of the rubber tubing not to exceed 7 ft. from doorway
- Do not let go of hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything in front of you or behind the door bar when in use must be avoided
Shoulder Shrugs (Top of the shoulder)
- Place door bar 2-3 inches from the bottom of the doorway and tighten behind door jam
- Clip on desired resistance
- Stagger leg stance with either leg forward and keeping a slight bend in the knees
- Grip the handles having the rubber tubing crisscross but not crisscrossing the hands keeping the palms facing downward and having a slight bend in the elbows
- Move backwards until you feel tension in the rubber tubing
- Begin by bringing the grip handles upward towards your chin with your elbows fully bent
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow the rubber tubing to return to its natural length
- Anyone or anything in front of you or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the bottom of the doorway and tighten behind door jam
- Clip on desired resistance
- Grip handles with palms facing upward or rotated inward 45 degrees and with elbows in full extension
- Move backwards until you feel tension in the rubber tubing
- Stagger leg stance facing the doorway with a slight bend in the knee
- Begin by bringing handles toward you until you reach full flexion at the elbow
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything in front of you or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Grip handles with palms facing either downwards or facing each other keeping elbows in full extension
- Move backwards until you feel tension in the rubber tubing
- Stagger leg stance with either leg forward keeping a slight bend in the knees
- Begin by bringing handles toward you until you reach full flexion at the elbow
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go of hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything in front of you or behind door bar when in use must be avoided
- Place door bar 2-3 inches fro the top of the door frame and tighten behind door jam
- Clip on desired resistance
- Grip handles with palm facing downward, upward, or facing each other and with the elbows fully bent
- Move backwards until you feel tension in the rubber tubing
- Stagger leg stance keeping either leg forward and knees slightly bent
- Begin by keeping elbows against your body at all times and slowly extending the arms into full extension
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Do not let go hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything in front of you or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the top of the door frame and tighten behind the door jam
- Clip on desired resistance
- Face opposite the door way gripping the handle with the palm facing either downward, upward or inward
- Move away from the door way until you feel resistance in the rubber tubing
- Bring you elbow up until your upper arm is parallel to the floor and against your body
- Cup the elbow with your other hand to stabilize it
- Begin by fully extending the forearm outward keeping the elbow in the same position you started
- Stretch of the rubber tubing not to exceed 7 ft.
- Do not let go of the hand grip but slowly allow rubber tubing to return to its natural length
- Anyone or anything behind you or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from the top of the door frame and tighten behind door jam
- Clip on desired resistance
- Face opposite the doorway and grip the handles with palms facing you against your chest
- Position yourself on your knees with your knees together and slide away from the doorway until you feel resistance in the rubber tubing
- Begin by curling your torso by bringing your head toward your knees until you cannot move any further
- Stretch not to exceed 7 ft from doorway
- Do not let go of the hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything behind you or behind the door bar must be avoided
Abdominals
- Place door bar at chest level while you are sitting on the floor facing the doorway and tighten behind door jam
- Clip desired resistance
- Grip handles with palms facing downwards
- Slide backwards while still remaining seated on the floor until you feel resistance in the rubber tubing
- Keep arms fully extended out at all times along the outside of your thighs
- Begin by extending your body backwards keeping a slight bend in your knees and keeping your chin tucked
- Gradually allow the resistance to pull you upwards until you feel your abdominal muscles working keeping your chin in a tucked position at all times but do not fully come to a sit up
- Stretch of the rubber tubing not to exceed 7 ft. from doorway
- Do not let go of the hand grips but slowly allow rubber tubing to return to its natural length
- Anyone or anything between you and the doorway or behind the door bar must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Use ankle strap over socks (do not place over shoes)
- Place ankle harness on placing the lower strap under the heel and tighten around ankle
- Clip the rubber tubing to the inside of the ankle
- Slide away from door frame until you feel resistance in the rubber tubing standing facing outwards
- Place a chair between you and the doorway and place your hand on the back of the chair for stability
- The hip you are working should start above and in front of the other leg and slowly extend leg away from the center of your body as far as it can go keeping leg fully extended
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- When you are finished with the exercise bring the leg back to the neutral position slowly to avoid injury
- Anyone or anything between you and the doorway or behind the door bar when in use must be avoided
- Place door bar 2-3 inches from bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Place ankle harness on by placing thinner strap under heel and thicker part around ankle (do not use over shoes)
- Fasten clip to outside of the ankle
- Slide away from the doorway facing outwards until you feel resistance in the rubber tubing
- Place the back of a chair next to you with your outside hand on it for support
- The hip you are working should be in front of the other leg and should be in abduction (towards the doorway)
- Slowly bring your hip toward your body keeping your knee fully extended and come across the midline of your body until you can no longer move it
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Slowly return rubber tubing to its natural length when finished
- Anyone or anything between you and the doorway or behind the door bar during use must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind door jam
- Clip on desired resistance
- Place ankle harness on with the thin strap under the heel and fasten the thicker part of the strap around the ankle (do not use over shoes)
- Fasten clip to the back of the ankle and face opposite the doorway
- Place chair opposite the hip you are working placing your hand on the back of the chair for support
- Slide forward away from the doorway until you feel resistance
- Begin by starting with your hip in slight extension and bring hip forward as far as you can go keeping the knee fully extended at all times
- Stretch of the rubber tubing not to exceed 7 ft. from doorway
- Slowly return rubber tubing to its natural length when finished
- Anyone or anything behind you or behind the door bar during use must be avoided
- Place door bar 2-3 inches from the bottom of the door frame and tighten behind the door jam
- Clip desired resistance
- Place ankle harness on backwards sliding the front of the foot in first and wrap around ankle so the rear “D” ring is now in the front of the ankle
- Fasten clip to the front of the ankle
- Place a chair on the opposite side of the hip you are working and place your hand on the back of the chair for support
- Slide backwards away from the doorway until the tension in the tubing pulls the leg forward until the knee is locked into extension
- Begin by extending the hip backwards keeping the knee fully extended during the whole exercise until you cannot extend any further
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Slowly return rubber tubing to its natural length when finished with the exercise
- Anyone or anything between you and the doorway or behind the door bar must be avoided
- Place door bar 2-3 inches from the bottom of the doorway and tighten behind door jam
- Clip on desired resistance
- Place ankle harness under heel and around ankle
- Place a chair with four legs facing opposite the doorway and close enough to fasten the clip to the rear of the ankle
- Place a telephone book or thick object to sit on while doing this exercise because it prevents the foot from hitting the floor
- Slide rubber tubing between the back legs of the chair onto the ankle harness
- Slide the chair forward (away from the doorway) until you feel the leg starting to pull backwards
- Slowly bring your leg forward to knee extension. Caution: You may also bring your leg forward just short of full knee extension
- Stretch of rubber tubing not to exceed 7 ft. from doorway
- Slowly return the tubing to its natural length when finished
- Anyone or anything behind you or behind the door bar must be avoided
- Place door bar 2-3 inches from bottom of the door frame and tighten behind the door jam
- Clip on desired resistance
- Place ankle harness under heel and around ankle and secure (do not use over shoes)
- Fasten clip to the outside or inside of the ankle
- Lay on your stomach with your head away from the doorway and slide your body away from the doorway until you feel resistance
- Place a thick mat or pillow under your thighs. This allows you to gain an almost full extension of the knee
- Begin by flexing the knee trying to bring your heel to your buttocks
- Stretch not to exceed 7 ft. from doorway
- Slowly return rubbing tubing to its natural length when finished
- Anyone or anything behind you or behind the door bar must be avoided