Place the MULTI BAND around one foot in a sitting position. Extend the leg. Grasp the other end of the strap with both hands. Pull the Band towards your body. Hold this position.

Put one foot through the last loop of the MULTI BAND. Grasp the band with your hands. Come into a wide lunge. Bring your hands above your head.

Lie on your back. Put the MULTI BAND around one foot. Grasp both ends of the band with your hands. Stretch your leg. Bring the stretched leg up. Your leg is now perpendicular to the floor. Hold this position.

Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get on your back. Rest both legs on the floor. Actively lift the stretched leg with the band as far as possible. Strengthen the stretch by pulling the band down.

Fix the BLACKROLL® MULTI BAND in front of you. Place the tape around a heavy object, for example a table. Go to the kneeling position. Grasp both ends of the BLACKROLL® MULTI BAND with one hand each with stretched arms. The strap is already slightly under tension. Now slowly push your hip forward. Lean your upper body back. At the same time push your hips further forward. Your chin moves to the sternum. Your legs and stomach muscles are under great tension. Hold this position.

Stand in the centre of the MULTI BAND. Grasp the band as desired. Raise your arms to shoulder height.

Attach the MULTI BAND to a fixed object behind you. Reach into the MULTI BAND with one hand. Your hand is at the level of your rib cage on the side of your body. Push your hand with the MULTI BAND straight forward. Move your arm back to the starting position.

Attach the MULTI BAND in front of you at a height of about one meter. Get into a half-kneeling stance. Grasp the MULTI BAND with the hand on the same side as your knee. Pull the arm back close to the body.  Slowly move the arm forward again.

Stand on MULTI BAND with feet shoulder width apart. Cross MULTI BAND in front ob body and hold ends in hands. Bend knees slightly and walk sideways.

Fasten the MULTI BAND in front of you at about floor level. Lie on your back. Grasp both ends of the band with one hand. Place your arms at your sides at shoulder height. Your elbows are on the floor. Slowly bring the back of your hands to the floor. Return to the starting position. 

Begin in sitting position with MULTI BAND around feet and ends in hands. Slowly pull ends towards body until hands are next to body. Maintain an upright position. Return to starting position.

Attach the MULTI BAND at shoulder level and place it around your forehead. Come into a lunge position. Push the chin back to make the neck long. Take a step forward and bring the band up to tension. Maintain the effort.

Stand hip-width apart in the centre of the MULTI BAND. Cross over the band and grasp it with your hands in any loop. Bend your upper body forward about 45 degrees. Bring your hands up to your sides.

Lie down on your stomach. Angle one leg. Put the MULTI BAND around the instep of your foot. Grasp both ends of the band with your hands. Pull the foot towards your head. Hold this position.

Start in prone position. Angle one leg. Place the MULTIBAND around the instep of your foot. Grasp both ends of the band with your hands. Pull the foot towards the head. Hold this position.

Attach the MULTI BAND. Get into a half kneeling position. Grasp both ends with one hand each. Bring your hands approximately to your ribs. Slowly stretch both arms forward at the same time. Return to the starting position.

Get into a kneeling position. The MULTI BAND is behind you. Grasp both ends with one hand. Bring your hands to about the level of your shoulders. Slowly bring your hands up and slowly return to the starting position.

Attach the MULTI BAND to an anchor point at chest level, creating a loop on the other side. Place the loop around the middle back of the head and slowly sink into the band so that the chin pulls slightly toward the chest

Lie on side with MULTI BAND around feet. Slowly lift upper leg up and down.

Attach the MULTI BAND about one meter above the ground. Stand to the side of the band. Take the MULTI BAND in the hand that is closer to the anchor point.  Slowly move your hand to the other side of your body. Slowly return to the starting position.