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Summary of Contents for PROSOURCEFIT CORE SLIDERS
- Page 1 CORE SLIDERS Instruction Manual & Exercise Guide...
- Page 2 Inappropriate use of Core Sliders may lead to serious injury or property damage. Core Sliders are not a toy or plaything. KEEP OUT OF REACH OF CHILDREN, pets, or any individual who may require supervision. Always perform a warm-up before using the Core Sliders.
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Page 3: Exercise Guide
E X E R C I S E G U I D E SPLIT SQUAT Begin standing in front of a sturdy object – a weight bench, jump box, couch, chair, etc – with one foot back on the bench, front foot on a slider. Place hands on hips or clasp them in front of you and engage your core. - Page 4 REVERSE LUNGES Begin standing with feet together and one foot on a slider. Place hands on hips or clasp them in front of you. Engage your core to help you balance, and maintain an upright torso throughout. Slowly extend the leg on the slider back behind you as you bend your front knee to lower into a lunge position.
- Page 5 SIDE LUNGES Start standing with feet about hip-distance apart with both feet on sliders. Engage your core, then bend one leg and push hips backward as you slide the other leg out to the side. Make sure to keep chest lifted and head up, and that your bent knee does not go past your toes.
- Page 6 PUSH-UPS Begin in a push-up position on hands and toes with hands on sliders. Carefully slide hands out to the side as you lower your upper body toward the floor for a push-up. Then pull both hands inward, returning to the start position. Repeat 10-20 times, or as many as you are able to complete.
- Page 7 FORWARD PLANK REACHES Begin in a push-up position on hands and toes with hands on sliders. Engage core, then slide one arm forward, maintaining a flat back and straight body. You can stop as soon as your opposite arm begins to bend, or for more of a challenge, extend all the way to the floor like push-up.
- Page 8 MOUNTAIN CLIMBERS Begin in a high plank position on hands and toes with both feet on sliders. Pull one leg in toward your chest, then extend back to start position. Just before your leg is completely straight, begin bringing the opposite leg into your chest. Repeat, quickly switching legs and making sure to keep hips down, not letting them pop up into the air.
- Page 9 KNEE TUCKS Begin in a high plank position on hands and toes with both feet on sliders. Draw both feet in, bending your knees, until you’re as close to your chest as you can get. Make sure to focus on pulling with your core muscles. Then press both feet back to the start position.
- Page 10 HAMSTRING CURLS Lie faceup on the floor with knees bent and both feet on sliders. Rest your arms by your sides for support, then press up through your heels and lift hips off floor into a bridge position. Engage your glutes, then extend both feet forward, away from your butt, keeping hips lifted.
- Page 11 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
- Page 12 Train like a Pro, Train with ProsourceFit!
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