SPRI Wobble Board Quick Start Manual

2-lEg hIP/kNEE cIRclEs (warm-up)
start: Stand and position feet flat on top of board,
hip width apart. Straighten legs and point toes
directly forward. Stand tall with shoulders and hips
directly over boards.
Finish: Slowly rotate on to outside edge of board
in a circular, clockwise manner. Keep toes pointing
forward with legs straight while rotating from the hips
10 times in a clockwise direction, then 10 times in a
counterclockwise direction.
1-lEg ANklE cIRclEs (warm-up)
start: Stand and position one foot flat on top of
center of board. Straighten leg and point toes directly
forward. Straighten opposite leg and position foot on
floor slightly behind and to side of board.
Finish: Slowly rotate on to outside edge of board
in a circular, clockwise manner. Keep toes pointing
forward with knee and hip stationary while rotating
ankle and lower leg 10 times in a clockwise
direction, then 10 times in a counterclockwise
direction. Switch legs and repeat.
Exercise Instruction
• As a warm up before each exercise session, perform
each selected exercise without the Wobble Board.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform every exercise through a full range of
motion.
• Perform an equal number of exercise repetitions
with each leg to avoid the development of muscle
imbalances.
• If unable to complete (8) exercise repetitions through
a full range of motion, increase rest time between
exercise sets.
—OR—
• If unable to achieve moderate to maximal
muscular fatigue following the completion of (12)
exercise repetitions through a full range of motion,
decrease rest time between exercise sets.
• Perform each exercise a minimum of 3 times per
week for maximum results.
• Allow 24–48 hours of complete rest between each
Wobble Board exercise session.
call our toll-free number or visit our website
for more information on sPRI products
or to receive your sPRI catalog.
sPRI Products
1769 Northwind Blvd. libertyville, Il 60048
800-222-7774 – www.spri.com
Disclaimer: SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may
result from the improper use of this product. Be sure to consult your
health professional before beginning these exercises or any type of
exercise program.
The leading manufacturer and
distributor of health, fitness and
wellness exercise products
sPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
©2007 SPRI Products
BOARD-PRI / v.2009
Wobble Board
IMPORTANT!
Please read the instructions below
before using the Wobble Board.
• Before each workout, check for possible wear
of the Wobble Board.
• Always perform general warm–up activities prior
to performing Wobble Board exercises.
• Perform only the exercises as shown in this chart
or other SPRI produced informational resources.
®
• Avoid placing the Wobble Board on slick or
slippery surfaces.
• Wear appropriate footwear while using the
Wobble Board.
• Make sure feet are in full contact with the top of
the Wobble Board while performing exercises.
• Perform exercises in a slow
and controlled manner. If
necessary, place hand(s) on
wall for added support and
stability.
• Keep abdominal muscles
tight while performing
exercises.
• Avoid straining or
holding your breath
while exercising.
• Discontinue any
exercise that is
uncomfortable or
causes discomfort.
• Consult your physician
before beginning
any type of exercise
program.