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©2011 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording, or any other
information storage and retrieval system, without the written permission of GoFit, LLC.
Training Manual
F E A T U R I N G P R O F E S S I O N A L T R A I N E R
Brook Benten
M.Ed, ACSM-HFS
Read all information before use.
Serous injury or fatality may occur.
This guide is intended to be used
with the accompanying DVD.
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Summary of Contents for GoFit Stability Ball
- Page 1 ©2011 GoFit, LLC. All rights reserved. No part of this publication may be reproduced or transmitted in any Read all information before use. This guide is intended to be used form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of GoFit, LLC.
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Page 2: Table Of Contents
(directly and/or through their licensors). You agree that all persons appearing Reverse Hyper Extension in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the sole providers of the content of the Materials, notwithstanding any other person Push Up in the Materials appearing to endorse or recommend the Materials. -
Page 3: Introduction 2A
• Make sure you have adequate clearance in the area around the Thank you for your GoFit purchase. We strive to be ball where you are using it. It should be a clean, level surface. For your one source for superior, innovative, home- your protection, use the ball on a padded floor. - Page 4 Usage Instructions Usage Instructions • This ball is not a toy; keep out of reach of children. If allowing • The ball should not be inflated greater than the size specifica- young children to use it for exercise purposes they must have tion for your ball’s maximum inflation size.
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Page 5: Workout Levels And Tips 7A
Usage Instructions Workout Levels and Tips RECOMMENDED SIZING GUIDELINES The following guidelines are intended to help you exercise When determining your proper ball size, sit with your hips on the at your current level of ability. For more detailed instruc- top center of the ball, feet on the floor and knees directly over tion, please refer to the included DVD. -
Page 6: Basic Crunch
• Discontinue if you feel undue pain. • Start with the easier option of the exercises then build up to the more advanced alternatives with time. • Listen to your body and take breaks when needed STABILITY BALL • Stretch upon completion. Training Manual... -
Page 7: Oblique Crunch
Oblique Crunch Reverse Crunch Start Start Finish Finish STABILITY BALL STABILITY BALL Training Manual Training Manual... -
Page 8: Hip Bridge
Hip Bridge Single-Leg Hip Bridge Start Start Finish Finish STABILITY BALL STABILITY BALL Training Manual Training Manual... -
Page 9: Hamstring Curl
Hamstring Curl Single-Leg Hamstring Curl Start Start Finish Finish STABILITY BALL STABILITY BALL Training Manual Training Manual... -
Page 10: Back Hyper Extension
Back Hyper Extension Reverse Hyper Extension Start Start Finish Finish STABILITY BALL STABILITY BALL Training Manual Training Manual... -
Page 11: Push Up
Push Up Tuck Start Start Finish Finish STABILITY BALL STABILITY BALL Training Manual Training Manual... -
Page 12: Pike
Pike Lunge Back Start Start Finish Finish STABILITY BALL STABILITY BALL Training Manual Training Manual...
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