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Related Manuals for ProSource EXERCISE BALANCE PAD
Summary of Contents for ProSource EXERCISE BALANCE PAD
- Page 1 EXERCISE BALANCE PAD Instruction Manual & Exercise Guide...
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Page 2: Care Instructions
Inappropriate use may lead to serious injury, disfigurement or property damage. The Exercise Balance Pad is not a toy or plaything. Keep out of reach of any individual who may require supervision. Begin all exercises slowly and engage your core to improve stabilization. -
Page 3: Exercise Guide
E X E R C I S E G U I D E SINGLE LEG BALANCE REACH Stand on the balance pad with one foot and a slight bend in your knee. Once stable, extend your other leg straight out in front of you, then draw it back in without setting it down. - Page 4 SIDE PLANK Lie sideways with legs straight and one arm bent with elbow on the mat, positioned directly below your shoulder. Lift hips and stack feet, making sure legs and torso don’t touch the ground and body is in one straight line. Hold this position, keeping belly button pulled in toward spine, for 30-60 seconds.
- Page 5 SQUAT Start standing on the balance pad with feet approximately hip distance apart. Extend arms straight out in front of you, then slowly bend your knees and push your hips and buttocks back toward the wall behind you. Lower as far as you comfortably can, then return to the start position. Repeat 15-20 times.
- Page 6 LUNGES Stand with the balance pad in front of you and feet hip distance apart. Lunge forward, placing front foot onto the pad and bending knee to a 90-degree angle. Make sure that your knee doesn’t go past your toe. Balance, then press back up to the starting position.
- Page 7 SINGLE LEG DEADLIFT Stand on the balance pad on one leg with core engaged and knee slightly bent. Hinge forward at the hip, extending your other leg behind you. Maintain a flat back as you reach arms down toward the floor until your upper body is parallel the floor.
- Page 8 SINGLE LEG SQUAT Stand on the balance pad with feet about hip distance apart. Lift one leg up off the pad, then slowly bend your other knee, squatting down with opposite leg extended out in front of you, until thigh is parallel to the ground (or as far as you can comfortably go).
- Page 9 T-HOLD Stand on the balance pad on one leg. Extend arms out to your sides, then slowly hinge forward at the hip with a slight bend in your knee. Extend the other leg back behind you until your leg and upper body are parallel to the floor, forming a “T”. Keep back flat and core engaged.
- Page 10 SEATED KNEE-TUCK CRUNCH Sit on the balance bad, leaning back to about a 45-degree angle and lift legs up so that shins are parallel to the floor. Lift arms up and extend them forward at your sides, balancing on your tailbone.
- Page 11 Do not use this product in ways not intended by its manufacturers. Failure to do so may result in severe injury or death. Consult your physician before engaging in any regular exercise. Do not use ProSource™ products for anything other than their intended use. ProSource™ is not responsible for any problems that arise from the misuse of this product.
- Page 12 Train like a Pro, Train with ProSource...
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