ADJUSTABLE BALANCE AND STABILITY TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE
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1 ADJUSTABLE BALANCE AND STABILITY TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE
2 WARNING: PLEASE READ!» Read all setup and usage instructions carefully.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under strict adult supervision.» Be sure to consult your healthcare professional before beginning this or any type of exercise program.» Always check equipment for worn or damaged parts before use. If any defects are found, do not use product.» The SKLZ Balanz Board is a training tool designed to help accentuate your workout. Take breaks and do not do overexert yourself.» Exercise in open area free of hazards BEFORE YOU BEGIN:» Make sure you have all of the Balanz Board components. Please contact SKLZ customer service toll free at x128 if you are missing anything.» Read all setup and usage instructions carefully. PROPER FORM When trying movements for the first time, use a less difficult adjustment with the goal of being able to perform all movements without breaking form. Do not push through or ignore aches and pains as you perform any movement.
3 //// BALANZ BOARD: PARTS & SET UP «Balanz Board «Removable Adjustable Base
4 //// BALANZ BOARD: SET UP HOW TO SET UP YOUR BALANZ BOARD Adjust difficulty: LEVEL 1 - EASY - Board with no base. LEVEL 2 - MEDIUM - Board with base set at deeper notch LEVEL 3 - HARD - Board with base set to shallow notch EASY (REMOVE BASE) MEDIUM HARD ADDITIONAL EXERCISES: Visit SKLZ.com for in-depth training and product videos. Create your own customized training programs with exclusive online tools.
5 //// BALANZ BOARD: EXERCISES LUNGE Exercise STEPS: STEP 1 Place one foot on the SKLZ Balanz Board with your arms extended in a V. STEP 2 While maintaining your balance, lunge back and down. Decend as far as you can without letting your knee touch the ground STEP 3 Return to an upright position by pushing through your hips. STEP 4 Continue for the remainder of the set. TRAINING TIP: Keep your chest up, back flat and do not let your knees touch the ground. FEEL IT: Working your glutes, hamstrings, and quads, while challenging your balance and coordination. SKLZ.com
6 //// BALANZ BOARD: EXERCISES FRONT / BACK - SIDE / SIDE Exercise STEPS: STEP 1 Stand on the SKLZ Balanz Board with your feet shoulder width apart. Keep your knees and hips slightly bent throughout the movement. STEP 2 FRONT / BACK - 1,2,1,2... Shift your weight so that the forward edge of the Balanz Board touches the ground. Then shift so the back edge touches the ground. STEP 3 Continue to shift your weight front to back to complete the set. STEP 4 SIDE / SIDE - 1,2,1,2... Next, shift your weight so that the left edge of the Balanz Board touches the ground. Then shift so the right edge touches the ground. Make sure your transitions from front to back or side to side are done cleanly and without rolling along the edge of the Balanz Board. STEP 5 Continue to shift your weight side to side to complete the set. TRAINING TIP: Keep your torso and hip engaged throughout the movement. FEEL IT: Challenging your balance and coordination.
7 //// BALANZ BOARD: EXERCISES FRONT / BACK 1 2 SIDE / SIDE 1 2 SKLZ.com
8 //// BALANZ BOARD: EXERCISES CW/CCW CIRCUMDUCTION Exercise STEPS: STEP 1 Stand on the SKLZ Balanz Board with your feet shoulder width apart. Keep your knees and hips slightly bent throughout the movement. STEP 2 CLOCKWISE - 1,2,3,4... Shift your weight so that the front edge of the Balanz Board touches the ground. Shift weight clockwise so the edge of the Balanz Board remains in contact with the ground for a complete revolution. STEP 3 Continue to complete the set. STEP 4 COUNTER CLOCKWISE - 1,4,3,2... Next, using the same technique as above, shift your weight in a counter clockwise direction. The Balanz Board should remain in contact with the ground throughout the exercise. STEP 5 Continue to complete the set. TRAINING TIP: Keep your torso and hip engaged throughout the movement. FEEL IT: Challenging your balance and coordination.
9 //// BALANZ BOARD: EXERCISES SKLZ.com
10 //// BALANZ BOARD: EXERCISES PUSH-UP Exercise STEPS: STEP 1 Start in the classic push-up position with your hands on the Balanz Board beneath your shoulders and your legs straight behind you. STEP 2 Keep your torso stable and hips square to the ground. Bend your elbows to lower your body towards the ground. STEP 3 Without losing your balance, push yourself back up. STEP 4 Continue for the full set. TRAINING TIP: Keep your body in a straight line and push your chest as far away from your hands as possible. FEEL IT: Working your chest, arms, and torso, while challenging your balance.
11 //// BALANZ BOARD: EXERSISES PUSH-UP CLOSE GRIP Exercise STEPS: STEP 1 Start in the classic push-up position with your hands on the Balanz Board beneath your chest in a diamond shape and your legs straight behind you. STEP 2 Keep your torso stable and hips square to the ground. Bend your elbows to lower your body towards the ground. STEP 3 Without losing your balance, push yourself back up. STEP 4 Continue for the full set. TRAINING TIP: Keep your body in a straight line and push your chest as far away from your hands as possible. FEEL IT: Working your chest, arms, and torso, while challenging your balance. SKLZ.com
12 ADJUSTABLE BALANCE AND STABILITY TRAINER 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! SKLZ.com 90-DAY LIMITED WARRANTY BALANZ BOARD 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 SKLZ.com 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.
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Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.
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When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
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DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
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