INSTRUCTION MANUAL AND EXERCISE GUIDE ULTRA-FIRM ROLLER

Size: px
Start display at page:

Download "INSTRUCTION MANUAL AND EXERCISE GUIDE ULTRA-FIRM ROLLER"

Transcription

1 INSTRUCTION MANUAL AND EXERCISE GUIDE ULTRA-FIRM ROLLER

2 IMPORTANT: PLEASE READ!» Consult your healthcare professional before beginning this or any type of exercise program.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under strict adult supervision.» Always check equipment for wear or damage. If any defects are found do not use product.» Always use on a flat surface. BEFORE YOU BEGIN» Read all setup and usage instructions carefully. REPS AND SETS: A GENERAL GUIDELINE Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending on your specific needs, goals, off-season or in-season, experience, etc. AS A GENERAL GUIDELINE TO START:» repetitions for 1-2 sets» seconds for each area of soft tissue rolling» Spend more time rolling on any sore spots you find ADDITIONAL EXERCISES: Visit for in-depth training and product videos. Create your own customized training programs with exclusive online tools.

3 //// BARREL ROLLER: BACK MASSAGE MID TO UPPER BACK LOWER BACK STEP 1 Lie face up on the ground with the Barrel Roller under your mid back. Cross and place hands on your shoulders. STEP 2 Lift your butt off the ground so that your weight is supported by your feet and the Barrel Roller. STEP 3 Roll from the middle of your back to your upper back. STEP 4 Continue for the full set. Giving a deep massage to the middle and upper back. STEP 1 Position your body facing forward with the Barrel Roller under your lower back. Cross and place hands on your shoulders. STEP 2 Roll from the middle of your back down to the base of your spine and back up. STEP 3 Continue for the full set. Massaging your lower back.

4 //// BARREL ROLLER: LOWER BODY MASSAGE GLUTES PIRIFORMIS HAMSTRINGS STEP 1 Sit on the Barrel Roller with one leg crossed over the other to target the area more effectively. Shift your weight to one side, and place your hands on the floor for support. STEP 2 Roll along your glutes to just below your lower back. STEP 3 Complete the set on one side before repeating on the opposite leg. Giving a deep massage to your glutes. STEP 1 Sit on the floor with one leg bent and your other leg straight in front of you. Place the Barrel Roller under the upper thigh of the straight leg. STEP 2 Lift your butt off the ground so your weight is supported by your hands and the Barrel Roller. STEP 3 Keeping your hands still, move your body back and forth, rolling the length of your hamstrings, from your knee to the top of your thigh. STEP 4 Complete the set on one side before repeating on the opposite leg. Adjust the Barrel Roller to cover the length of your hamstrings, focusing on any tender or sore spots you find. Giving a deep massage to your hamstrings.

5 //// BARREL ROLLER: LOWER BODY MASSAGE QUADRICEPS LATERAL QUADRICEPS STEP 1 Lie facedown on the ground, supporting your weight on your forearms with a Barrel Roller under one thigh and the other leg bent and out to the side. STEP 2 Roll along the quadriceps, from your hip to just above your knee. STEP 3 Complete the set on one side before repeating with the opposite leg. Giving a deep massage to your quadriceps. STEP 1 Lie facedown on the ground, supporting your weight on your elbows, with a Barrel Roller under one thigh and the other leg bent and slightly out to the side. STEP 2 Shift your body slightly so the outside of your thigh is on the Barrel Roller. STEP 3 Roll along the front of your upper thigh from your hip to just above your knee. STEP 4 Complete the set on one side before repeating on the opposite leg. Massaging the outside of your quadriceps.

6 VMO VASTUS MEDIALIS OBLIQUUS STEP 1 Lie facedown with your arms bent supporting your upper body. Place the Barrel Roller just above the inside of one knee and the other leg out to the side. STEP 2 Roll along the inside of your quadriceps just above the knee. STEP 3 Complete the set on one side before repeating on the other leg. Giving a deep massage to the inside of your quadriceps.

7 ULTRA-FIRM ROLLER DO YOU HAVE A WINNING SPORTS PRODUCT OR IDEA? Visit our website to learn how to submit a product application for consideration. It may become our next winning product! 90-DAY LIMITED WARRANTY BARREL ROLLER Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in materials or workmanship for 90 days (unless specified in alternate warranties) from the date of purchase. If defective and purchased from a retail store, return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration: Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA :: Attn: Returns This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: Register your product at to ensure warranty coverage, get new product information and special deals from SKLZ Made in China SKLZ. All rights reserved. Unauthorized duplication is a violation of applicable laws. SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.

ADJUSTABLE BALANCE AND STABILITY TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE

ADJUSTABLE BALANCE AND STABILITY TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE ADJUSTABLE BALANCE AND STABILITY TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Read all setup and usage instructions carefully.» Recommended for athletes over 14 years old. Athletes

More information

HEAVY-DUTY TRAINING BAG INSTRUCTION MANUAL AND EXERCISE GUIDE

HEAVY-DUTY TRAINING BAG INSTRUCTION MANUAL AND EXERCISE GUIDE HEAVY-DUTY TRAINING BAG INSTRUCTION MANUAL AND EXERCISE GUIDE IMPORTANT: PLEASE READ!» Consult your healthcare professional before beginning this or any type of exercise program.» Recommended for athletes

More information

VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE

VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Do not use without shoes.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under

More information

PROFESSIONAL GRADE HOPZ PRO INSTRUCTION MANUAL AND EXERCISE GUIDE

PROFESSIONAL GRADE HOPZ PRO INSTRUCTION MANUAL AND EXERCISE GUIDE PROFESSIONAL GRADE HOPZ PRO INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Do not use without shoes.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use

More information

BAT HANDLE RESISTANCE TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE

BAT HANDLE RESISTANCE TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE BAT HANDLE RESISTANCE TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Never release the Power Handle band while under tension. Sudden release will cause the band to snap unpredictably

More information

PROFESSIONAL GRADE FITNESS CABLES INSTRUCTION MANUAL AND EXERCISE GUIDE. Engineered by

PROFESSIONAL GRADE FITNESS CABLES INSTRUCTION MANUAL AND EXERCISE GUIDE. Engineered by PROFESSIONAL GRADE FITNESS CABLES Engineered by INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Do not use without shoes.» Recommended for athletes over 14 years old. Athletes under 18 years

More information

PROFESSIONAL GRADE CHEST EXPANDER INSTRUCTION MANUAL AND EXERCISE GUIDE. Engineered by

PROFESSIONAL GRADE CHEST EXPANDER INSTRUCTION MANUAL AND EXERCISE GUIDE. Engineered by PROFESSIONAL GRADE CHEST EXPANDER Engineered by INSTRUCTION MANUAL AND EXERCISE GUIDE BEFORE YOU BEGIN» Consult your healthcare professional before beginning this or any type of exercise program.» Keep

More information

PULLUP REVOLUTION Engineered by

PULLUP REVOLUTION Engineered by PROFESSIONAL GRADE PULLUP REVOLUTION Engineered by INSTRUCTION MANUAL AND EXERCISE GUIDE BEFORE YOU BEGIN» Consult your healthcare professional before beginning this or any type of exercise program.» Keep

More information

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap

TRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover

More information

Foam Rollers. Professionally managed by:

Foam Rollers. Professionally managed by: Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education

More information

WARNING For adult use only. For external use only. LOCATION OF PARTS AND CONTROLS

WARNING For adult use only. For external use only. LOCATION OF PARTS AND CONTROLS DEEP TISSUE & VIBRATION MASSAGE BATTERY PRECAUTIONS Dispose of the old batteries properly. Do not dispose of the old batteries in a fire. Do not leave the batteries where a child or pet could play with

More information

STRETCHING EXERCISES Stretching exercises help loosen tight muscles.

STRETCHING EXERCISES Stretching exercises help loosen tight muscles. STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise

More information

Muscle Release Techniques for. Low Back Pain and Hip Pain

Muscle Release Techniques for. Low Back Pain and Hip Pain Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted

More information

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE

DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases

More information

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set. KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2

More information

Fitness Circle. Includes 15 Exercises:

Fitness Circle. Includes 15 Exercises: Fitness Circle Includes 15 Exercises: p.2 Roll Up p.2 Hundred p.2 Ab Prep p.3 Single Leg Stretch p.3 Rolling Like a Ball p.3 Half Roll Back p.4 Spine Stretch Forward p.4 Lat Press p.4 Obliques Roll Back

More information

Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7

Myofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7 Myofascial Release Technique Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group) Trigger Point - locate trigger/adhesion, administer focal pressure for

More information

Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269)

Prater Chiropractic Wellness Center 903 W. South St. Kalamazoo, MI PH: (269) Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning

More information

Foam Roller. Includes 7 Exercises:

Foam Roller. Includes 7 Exercises: Foam Roller Massage Point and Two-in-One Massage Point Includes 7 Exercises: p.2 Thigh Massage p.2 Lower Leg Massage p.3 Glute Massage p.3 Abductor Massage p.3 Abductor Massage p.4 Lat Massage p.4 Upper

More information

Strength & Conditioning for Cyclists

Strength & Conditioning for Cyclists Part 1: Pre-Ride/Pre-Workout Body Prep Myofascial Release For each exercise: Perform 1-3 repetitions, 45-60 seconds/exercise per side Plantar fascia release with ball Stand up and step on a hard ball with

More information

Trochanteric Bursitis: Exercises

Trochanteric Bursitis: Exercises Trochanteric Bursitis: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise

More information

21- Day Flexibility & Mobility Pilates Guide By: Sylvia Favela

21- Day Flexibility & Mobility Pilates Guide By: Sylvia Favela 21- Day Flexibility & Mobility Pilates Guide By: Sylvia Favela Copyright Notice No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including

More information

THE COMPLETE GUIDE TO SELF-MASSAGE

THE COMPLETE GUIDE TO SELF-MASSAGE THE COMPLETE GUIDE TO SELF-MASSAGE By Beenax Healthy living. Healthy you. INTRODUCTION Your new self-massage tools by Beenax have been designed and suited for soft-tissue to deep tissue work. The crafted

More information

1 - Calf Raise Reps Sets Duration Freq

1 - Calf Raise Reps Sets Duration Freq 1 - Calf Raise Reps Sets Duration Freq. 2-3 2-4 x day Stand on a flat surface (or with your heel over the edge of a step if advised by your physiotherapist) and hold onto the wall or a stable object. Raise

More information

Home Workout with Household Items

Home Workout with Household Items Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights

More information

TRE TRAINEE TEMPLATE

TRE TRAINEE TEMPLATE TRE TRAINEE TEMPLATE This document is for personal use by the TRE Provider Trainee It is not to be distributed or duplicated. TRE, LLC, Dr. David Berceli, holds the copyright and trademark on TRE within

More information

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3 TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch

More information

The Police Treatment Centres

The Police Treatment Centres Foam Roller Exercises The exercises provided here are for general information only and should not be treated as a substitute for professional supervision or advice. By following these exercises you agree

More information

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements

More information

Stretches Hold each stretch for approximately seconds on each side.

Stretches Hold each stretch for approximately seconds on each side. Stretches Hold each stretch for approximately 15-20 seconds on each side. Lying Spinal Twist: Lying on your back, bring both knees into your chest, and gently lower to one side. Quad Stretch: Start off

More information

Foundation Mobility (50 min)

Foundation Mobility (50 min) Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse

More information

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility

Core Stability Dome. Workouts combine cardio, strength training, balance and flexibility Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds

More information

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement

Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,

More information

Cardio and Core. Exercise intensity moderate to high.

Cardio and Core. Exercise intensity moderate to high. Cardio and Core Cardio and Core Introduction This exercise routine is created for men and women to target their cardiorespiratory endurance along with their core muscles. Throughout this workout there

More information

HOME EXERCISE PROGRAM FOR HIP CONDITIONING

HOME EXERCISE PROGRAM FOR HIP CONDITIONING Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR HIP CONDITIONING The stretching exercises below may be done in addition

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011!

foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) copyright whatactuallyworks 2011! foam roller course Dr Angus Pyke B.App Sci, B.Clin Sci (Chiro) Cat stretch 1. Place the roller on the floor 2. Knees and arms shoulder width apart. With you hands on the roller. Roller should be directly

More information

CIRCULATORY MASSAGER OPERA TING INSTRUCTION HM01-08QI

CIRCULATORY MASSAGER OPERA TING INSTRUCTION HM01-08QI BLOOD CIRCULATORY MASSAGER OPERA TING INSTRUCTION HM01-08QI 1 Blood Circulatory Massager Thanks for you purchase our machine of Blood Circulatory Massager. Please read this manual carefully before using

More information

EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST.

EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST. DAY 1. CHEST. AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 CHEST PRESS STANDING SINGLE ARM FLY LYING CABLE PULLOVERS 3 10-12 RESISTANCE BAND + STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT 3 10-12

More information

TABLE OF CONTENTS. Introduction/Customer Service Information Warranty Information...3. Warnings/Safety Precautions...4-5

TABLE OF CONTENTS. Introduction/Customer Service Information Warranty Information...3. Warnings/Safety Precautions...4-5 v020911 TABLE OF CONTENTS Introduction/Customer Service Information.... 2 Warranty Information......3 Warnings/Safety Precautions.....4-5 Hardware Packing List/Parts List.... 6 Assembly Instruction. 7

More information

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate

More information

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,

More information

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written The following is a guide for the American Lung Association Fight For Air Climb participants who need assistance in their training. Stair climbing is an intense, strenuous sport and such a sport should

More information

Great Stretches for Runners

Great Stretches for Runners Great Stretches for Runners The following static stretches are great as a post run stretching routine. Try and work them in as often as you can. Hold each of these stretches for at least 15 seconds but

More information

Therapeutic Exercise Protocol: Thoracic Spine 2014

Therapeutic Exercise Protocol: Thoracic Spine 2014 Therapeutic Exercise Protocol: Thoracic Spine 2014 Quartell Chiropractic 1 P a g e Welcome to Functional Movement Therapy! Our purpose in putting this together for you is to focus on restoring and maintaining

More information

HOW TO USE NOW ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS -

HOW TO USE NOW ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS - HOW TO USE ROLLER MASSAGER & LACROSSE BALL - EXERCISES AND TIPS - BOOST YOUR RECOVERY NOW Thank you! Hi, it s Jeff again, Co-Founder of Maogani. Our team would like to thank you for giving us the opportunity

More information

Self Massage. 10 Exercises, Duration: 14 mins. 90/90 Breathing Position

Self Massage. 10 Exercises, Duration: 14 mins. 90/90 Breathing Position Self Massage 0 Exercises, Duration: 4 mins 90/90 Breathing Position sets mins, 40 seconds Begin in the supine posture by positioning yourself face up so that your back is on the floor with the feet on

More information

You may have seen some of my functional training information on my blog SurfnSnowFitness.com

You may have seen some of my functional training information on my blog SurfnSnowFitness.com About Clayton Beatty My name is Clayton Beatty and since 2008 I have helped thousands of surf and snow sports athletes with my online fitness training programs. You may have seen some of my functional

More information

Davis and Derosa. El Segundo, California

Davis and Derosa. El Segundo, California Notes: Stop any exercise if it increases your pain or symptom! 1- Stretching global flexion - / Get on your hands and knees (four point position) with your knees directly under your hips and your hands

More information

Fluid-Dynamics 1 Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,

More information

Cape Cod Ski Club. * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program.

Cape Cod Ski Club. * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program. Cape Cod Ski Club * Use this exercise program at your own risk. Seek medical guidance before beginning this or any other exercise program. Cape Cod Ski Club - Strength Standing Wall Sit This exercise strengthens

More information

TABLE OF CONTENTS. Introduction/Customer Service Information Warranty Information...3. Warnings/Safety Pre-cautions...4

TABLE OF CONTENTS. Introduction/Customer Service Information Warranty Information...3. Warnings/Safety Pre-cautions...4 v020911 TABLE OF CONTENTS Introduction/Customer Service Information.... 2 Warranty Information......3 Warnings/Safety Pre-cautions.......4 Hardware Packing List/Parts List........6 Assembly Instruction.

More information

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises

More information

Flexibility & Mobility Guide By: Sylvia Favela

Flexibility & Mobility Guide By: Sylvia Favela Flexibility & Mobility Guide By: Sylvia Favela Copyright Notice No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying,

More information

Pilates Arc A DETAILED GUIDE FOR PRACTICING PILATES

Pilates Arc A DETAILED GUIDE FOR PRACTICING PILATES Pilates Arc A DETAILED GUIDE FOR PRACTICING PILATES TABLE OF CONTENTS 1 Welcome! 2 What is Pilates? 4 Pilates Principles 5 Introduction to the Pilates Arc Pilates Arc Exercises 6 Step Roll Down Series

More information

ACL Injury: Exercises to Do Before Treatment

ACL Injury: Exercises to Do Before Treatment To print: Use your web browser's print feature. Close this window after printing. ACL Injury: Exercises to Do Before Treatment Table of Contents ACL Injury: Exercises to Do Before Treatment Appendix Topic

More information

Stable Lower Body B (60 min)

Stable Lower Body B (60 min) Stable Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

Continuous Strength Training For Endurance Athletes Phase 1 Preparation

Continuous Strength Training For Endurance Athletes Phase 1 Preparation Continuous Strength Training For Endurance Athletes Phase 1 Preparation Goals: 1. Condition the muscle fibre and soft tissues at the myotendinous junction (where muscle and tendon connect). 2. Prepare

More information

Forward Step-ups 2 x 15. Backward Lunges 2 x 15. Bosu/Stability Ball Planks 1 x 12. Bosu/Stability Ball Hip Bridges 1 x 12

Forward Step-ups 2 x 15. Backward Lunges 2 x 15. Bosu/Stability Ball Planks 1 x 12. Bosu/Stability Ball Hip Bridges 1 x 12 Running Stronger Personal Training is available at Bellingham Athletic Club Running is a repetitive impact activity where the shock of each foot strike is absorbed throughout the body. Sound joint and

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Foam Roller. Includes 15 Exercises:

Foam Roller. Includes 15 Exercises: Foam Roller Includes 15 Exercises: p.2 Ab Prep One p.2 Ab Prep Two p.2 Leg Circles p.3 Leg Lift p.3 Hip Rolls p.3 Push Up Prep p.4 Single Leg Stretch p.4 Obliques Roll Back p.4 Spine Twist p.5 Half Roll

More information

Batman Workout by CrazyFitKids.com

Batman Workout by CrazyFitKids.com Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult

More information

Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed.

Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Session 1 Details Cardio - Choose one of the following Elliptical Slow to Moderate Cardio Intervals (1) Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Treadmill

More information

2012 2012 www.golf www.golf-fitness-and-training-tips.com In terms of the golf swing, there are a few keys areas that you need to target in order to help increase power and club head speed. Some areas

More information

Foundation Upper Body B (60 min)

Foundation Upper Body B (60 min) Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

Home Exercise Program for Knee Conditioning

Home Exercise Program for Knee Conditioning Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.

More information

R.T. BODY BAND LINX MANUAL. Read and follow all information before use. Serious injury or fatality may occur. Pure Body Logix

R.T. BODY BAND LINX MANUAL. Read and follow all information before use. Serious injury or fatality may occur. Pure Body Logix R.T. BODY BAND LINX MANUAL WARNING Read and follow all information before use. Serious injury or fatality may occur. Pure Body Logix R.T. BODY BAND LINX MANUAL WARNING Read and follow all information before

More information

Foundation Upper Body A (60 min)

Foundation Upper Body A (60 min) Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

Ultimate Training Set. Step-by-step exercise guide

Ultimate Training Set. Step-by-step exercise guide Ultimate Training Set Step-by-step exercise guide 1 Table of Contents Boxing Exercises Barbell Exercises Biceps Triceps Shoulders 4 9 9 11 13 Thank you for your purchase of Protocol s Ultimate Training

More information

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

There are 4 different workouts which should all be completed within a week but the layout of them is your choice. Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient

More information

Hip Conditioning Program

Hip Conditioning Program Prepared for: Prepared by: Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Pure Fitness Flat Bench Model No. 8641FB Owner s Manual

Pure Fitness Flat Bench Model No. 8641FB Owner s Manual Pure Fitness Flat Bench Model No. 8641FB Owner s Manual Please read all the instructions before using this product. Consult a physician before beginning any exercise program or strenuous activity The contents

More information

Core and Flexibility Workout

Core and Flexibility Workout 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that

More information

Spine Supporter. Includes 5 Exercises:

Spine Supporter. Includes 5 Exercises: Spine Supporter Includes 5 Exercises: Toe Taps 2 Single Leg 2 Leg Slides 3 One Leg Lift 3 Hundred with Flex-Band 4 Ideal for reducing neck tension, while stabilizing the spine for exercises performed on

More information

Stable Lower Body A (60 min)

Stable Lower Body A (60 min) Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,

More information

Walking/Running Stretch Routine

Walking/Running Stretch Routine Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine

More information

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2 Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle

More information

Taking Your Resistance Band to a New Level!

Taking Your Resistance Band to a New Level! How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength

More information

Seated Exercises Information for Patients

Seated Exercises Information for Patients Seated Exercises Information for Patients 1 Seated Exercise These exercises are designed to allow you to exercise and keep your joints moving and strong whilst you maybe using a wheelchair. They can all

More information

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

Racquet Sports Training Program

Racquet Sports Training Program Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

Calisthenic Guidelines

Calisthenic Guidelines 8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require

More information

Copyright 2006 by Kinetic Loop Training System

Copyright 2006 by Kinetic Loop Training System 1.) Left and Right Calf (Gastroc/Soleus) - Balance on both hands, shoulder blades down, and tighten core - Roll from knee to ankle, if possible, toes pointed up and out - Corkscrew hips and move foot,

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

Training Manual. Read all information before use. Serious injury or fatality may occur.

Training Manual. Read all information before use. Serious injury or fatality may occur. F l at B a n d s Read all information before use. Serious injury or fatality may occur. Table Of Contents Warning 2 Maintenance and Care 3 Workout Guidelines 4 Curls 5 Front Raise 6 Reverse Lunge 7 Shoulder

More information

BOSU BALL INSTRUCTION MANUAL. warranty

BOSU BALL INSTRUCTION MANUAL. warranty TROJAN MY SPACE MY TIME BOSU BALL INSTRUCTION MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE 12035 CALL 0861 876526

More information

Strong Lower Body A (60 min)

Strong Lower Body A (60 min) Strong Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up 16 60 Lateral Band Walk (Straight, Ankle) 20 ea 60 Hip

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

FITNESS TESTING MANUAL

FITNESS TESTING MANUAL FITNESS TEST GUIDE FITNESS TESTING MANUAL TESTING OVERVIEW WHY TEST? Before you enter the Training Arena (Ludus) to start your journey to fat loss and to become the ultimate Spartan you must determine

More information

Foundation Lower Body A (60 min)

Foundation Lower Body A (60 min) Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction

More information

Knee Replacement Rehabilitation

Knee Replacement Rehabilitation Knee Replacement Rehabilitation The following exercises may be given to you to help get you moving and become more independent. Please bring this copy of the exercises with you to hospital. After your

More information

Thank you for purchasing the AB COASTER. Our customer service staff is ready to help and to answer any questions.

Thank you for purchasing the AB COASTER. Our customer service staff is ready to help and to answer any questions. Thank you for purchasing the AB COASTER. Our customer service staff is ready to help and to answer any questions. Our phone number is: 908-879-2713 The Ab Coaster Company, 173 Route 206, P.O. Box 9 Chester,

More information

BOSU Workout Routine Made Easy!

BOSU Workout Routine Made Easy! BOSU Workout Routine Made Easy! Your simple guide to a more athletic body, with only the BOSU ball Introduction: Thank you for purchasing this Kindle Book, you are one step closer to a newly improved you!

More information

Foundation Lower Body B (60 min)

Foundation Lower Body B (60 min) Foundation Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction

More information

Clayton Beatty BSc CPT

Clayton Beatty BSc CPT x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc

More information

Biceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points

Biceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body

More information

RECOMMENDED STRETCHES

RECOMMENDED STRETCHES RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc.

More information