Easy and simple way to set up flexible band gym at home.

1. Setting up a Home FlexBand Gym
Dave Schmitz (FlexBandtraining.com)
“A home gym for under $200 that can allow you to enhance your…”
1. Dynamic Flexibility
2. Total body functional integrated strength not just isolated weight-room strength
3. Anaerobic conditioning (the most effective way to burn calories)
4. Total body power (you use this everyday)
5. Lean muscle mass
6. Core Strength (the key to everything we do during the day)
Here is what you will need for Space and Construction
Space – Can vary a great deal. If you want to be able to do the bio-motor drills you will
need approximately 3-4 yards or approximately 12 x 5 feet of running floor space. To do
most of the strengthening drills, an area that is 12 foot x 12 foot with average height
ceilings should be sufficient.
Band Attachment Options or Set-up Options
Option #1: Placing 2 or 3 - 2 foot long pipes onto the wall provides the best attachment
for your bands. Height of the pipes should be 6 inches, 40 inches and possibly one at 60
inches from the floor. (Approximately Cost $20) (See Picture Below)
Items
2 - 2 foot x 1 inch Galvanized Pipe
4 - 2 inch x 1 inch galvanized Pipe
4 – 1 inch Galvanized Flanges
2 – 3 foot - 2 x 6 boards
Option #2: Attach a 4 ft pipe vertically. This will take up less space and also decrease
cost. (Approximately $15) Recommend 1 inch galvanized pipe. Make sure to keep the
pipe at least 3 inches away from the wall for easy band attachment.
1 - 4 foot x 1 inch galvanized pipe
2 - 1 inch galvanized Flanges
2 – 2 inch galvanized pipes
1 - 3 foot - 2 x 6 boards
Option #3: Use a door jam holder, and attach the band onto this. This allows for
multiple level attachment sites and no wall disruption. However, you must have a solid
door that will not open accidentally. (Less than $10)

2. Option #4: Attach the bands to an existing piece of equipment like a treadmill or squat
rack. This will limit your height options but will not create need for any construction.
FlexBand Choices – 2 Average, 2 light, 2 monster mini, 2 mini bands (Cost for all $140)
Accessories – 1 pair of handles ($18)
1 door jam holder (Construct for Less than $3)
5 foot wooden dowel (Approx. $3)
Total Cost for equipment and Build out: Approximately $197 or less

3. Here’s what you can do with a Home FlexBand Gym
All dynamic flexibility exercises
6 different running drills
Lower torso exercises including:
Squats
Lunges (16 variations)
Step ups (4 variations)
Single leg squats ( 6 variations)
Straight leg deadlifts (Single or double leg)
Upper torso exercises including:
Standing Bench Press (incline, flat, decline)
Single or double arm pushing (16 different variations)
Shoulder Press (single arm, double arm)
Step and Press
Jerk Press
Bicep curls (single arm, double arm, alternating)
Tricep Presses (close grip, overhead, downward press)
Bent over rowing
Single arm and double arm pulling (16 variations)
High pulls (3 variations)
Functional Strengthening Exercises
Oaring
Dowel Pulls and Pushes
Speed Punching
Skipping
Resisted Kicking
Simulated Throwing
Resisted Jumping
Core & Abdominal Training
Overhead Abdominal (4 variations)
Rotational Standing Crunches
Lateral Standing Crunches
Step Back abdominals
Chopping Series
** All total you are able to perform a minimum of 300+ exercises.
** New workout options literally every day of the year
** Variable resistance allows for 5 to 250 lbs
** This list does not include exercise that can be done with existing equipment like dbs or
weight bars.

4. Remember these are the very same bands used by:
90% of the NFL
75% of MLB
100’s of Division I –II –III Universities
100’s of High School across the country
Westside Barbell’s Elite World Record Power-lifters
Other Benefits of a Home FlexBand Gym
Goes on the road with you
1 year warranty on all equipment
Durability of FlexBands unmatched
Moves easily. Avoid having to lift all those heavy weights and equipment
Easily stores away if you need to use the space
Easily adapts with other equipment in the future like weight bars, dumbbells,
pull-up bars, medicine balls, or treadmills
A single piece of exercise equipment that can do
One - tenth of the above exercises would cost you well
over $1000.
For more information on Flexband Functional Training, contact
Dave@performax4u.com.
PERFORMAX – Performance Training (www.performax4u.com)