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1. Pull the strap tight without fastening, before loosening slightly. This ensures the pressure is spread evenly along the strap, rather than on the velcro patch.
2. Fasten at a 70% tightness, ensuring that the velcro is directly matching.
3. Give the velcro strap a good rub to ensure it is hooked in.
4. Enjoy your session!Watch: How to Strap In
Strap In! Apply the strap for 5 minutes at the end of your workout to use BFR as a finisher – taking your results to the next level.
Reach your goals using 20-30% of your 1 rep max or even bodyweight.
BFR can also be used as an effective session on its own. Strap in for 15-20 minutes for a time-efficient workout.Watch: How to get Started
Watch Coach Franco using BFR as a bicep finisher! Follow the 6 steps of this workout.Watch: Bicep Finisher
BFR involves applying a strap to the arms or legs, allowing oxygenated blood to flow into the limbs while restricting the return flow. This causes metabolic stress and swelling in the muscles, resulting in significant and rapid increases in muscle size and strength due to an up-regulation of muscle building hormones.
It’s safe, backed by science and used widely in elite sport.Watch: What is BFR?
Hytro athlete and England sevens player, Dan Norton, uses Hytro as part of his training.
“We use BFR with the England Rugby 7s team and I have found Hytro Performance TechWear to be an outstanding training tool at home. The science on BFR speaks for itself and I have felt the immediate effects, what a pump. I’ll continue to use Hytro as I train towards the Olympics!”Watch: Dan Norton in Action