Related Manuals for PROSOURCEFIT CLASSIC SLAM MEDICINE BALL
Summary of Contents for PROSOURCEFIT CLASSIC SLAM MEDICINE BALL
- Page 1 SLAM MEDICINE BALLS Instruction Manual & Exercise Guide CLASSIC SLAM TREAD SLAM MEDICINE BALL MEDICINE BALL...
- Page 2 Use & Safety Instructions Inspect Slam Medicine Ball before and after every use for scratches, holes, tears, or worn areas. If you find any defect, DO NOT USE and contact ProsourceFit Customer Service for a replacement. DO NOT USE Slam Medicine Ball on concrete or other rough surfaces, which may weaken or scratch the ball.
- Page 3 E X E R C I S E G U I D E OVERHEAD SLAM Start standing with feet shoulder distance apart and core engaged. With ball in both hands, lift arms overhead until arms are straight. Throw the ball onto the ground in front of you as hard as you can. Squat down and pick up the ball, being careful to lift with your legs and not your back.
- Page 4 SLAM BURPEES To start this exercise, repeat steps 1 and 2 from the Overhead Slam exercise. Once ball is on the ground, quickly squat down and place hands on the ball. Immediately jump both legs back behind you, landing in a plank position.
- Page 5 SLAM BURPEES (Cont'd) Then, jump both legs back in toward the ball so feet are approximately shoulder distance apart, then squat and pick the ball up. Press up and return to the starting position. Repeat as many times as desired.
- Page 6 RUSSIAN TWIST Start seated on the floor with legs bent in front of you, then lean back at about a 45-degree angle. Hold the ball in both hands at your chest, then twist to one side, lowering ball toward the ground. Begin rotating toward the other side, bringing the ball up higher to prepare to slam it down.
- Page 7 RUSSIAN TWIST (Cont'd) Pick it up, then repeat on the other side. Continue for the desired number of reptitions. To make it easier, don’t slam the ball, simply rotate from side to side. To make it more challenging, lift your feet off the ground.
- Page 8 ROLLING PUSH-UP Start in the top position of a push-up with one hand on the floor directly under your shoulder, and one hand on top of the ball. The rest of your body should be off the floor in one straight line, core engaged. (To make it easier, you can also perform this on your knees).
- Page 9 SQUAT & THROW Hold the ball with both hands in front of your chest, feet shoulder distance apart. Squat down, then as you press up, powerfully throw the ball forward and slightly upward as far as you can. Jog or sprint to where the ball landed, then repeat for the desired number of reps. Note: This exercise should only be performed where there is enough space to throw a long distance without any obstructions in the way.
- Page 10 LATERAL WALL THROWS Stand perpendicular to a concrete or brick wall, about 2-3 feet away, with knees bent slightly and core engaged. Start by holding the ball near your outer hip, then powerfully rotate and pivot the outside foot as you throw the ball at the wall with a much force as you can. Quickly catch and return to the start position, maintaining a tight core.
- 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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