SPRI Xerdisc Instructions

Inflation Tips
• Use a bicycle pump and ball needle to inflate
the Xerdisc.
• To determine the optimal degree of inflation simply
inflate to the point at which the flat-side surface of
the Xerdisc is parallel to the floor
when hand-pressure is applied. Slightly under
inflate or over inflate to create an increased
balance challenge.
• Never over-inflate creating a rigid, dome-top
surface.
Xerdisc Stance Positions
Square Stance (narrow)
Stand with feet hip-width
apart, toes pointed forward,
and bend knees slightly.
Square Stance (wide)
Stand with feet
shoulder-width apart
or greater, toes pointed
slightly outward, and
bend knees slightly.
Split Stance
Stand with feet hip-width
apart and position one foot
in front of body and one
foot behind body. Point toes
forward and bend knees
slightly.
Exercise Instruction
• As a warm up before each exercise session,
perform each selected exercise 3–5 times without the
Xerdisc.
• Complete 1–3 sets of 8–12 repetitions of each
exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform every exercise with good control through a
full range of motion.
• Perform an equal number of exercise repetitions
with each side of body to avoid the development of
muscle and joint range of motion imbalances.
• If unable to complete (8) exercise repetitions through
a full range of motion, increase rest time between
exercise sets or eliminate the use of the Xerdisc for a
period of time.
—OR—
• If unable to achieve moderate to maximum
muscular fatigue following the completion of (12)
exercise repetitions through a full range of motion,
decrease rest time between exercise sets or remove
shoes.
• Perform each exercise a minimum of 3 times per
week for maximum results.
• Allow 24–48 hours of complete rest between
each Xerdisc 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
Xerdisc
IMPORTANT!
Please read the instructions below before using
the Xerdisc.
• Always use the Xerdisc with spiked-side down.
• Do not place the Xerdisc on slick or slippery
surfaces. Avoid sharp objects and surfaces.
• Avoid bouncing or jumping on the Xerdisc.
• Be sure to check the Xerdisc for proper inflation
before each use (refer to "Inflation Tips"). Avoid
over-inflation of the Xerdisc.
• Always perform general warm-up activities
prior to performing Xerdisc exercises.
• Perform only the exercises as shown in this chart
or other SPRI produced informational resources.
• Mimic all exercises without the Xerdisc until
proficiency is achieved with each exercise.
• Perform an equal number of exercise repetitions
with each arm/leg to avoid development of muscular
imbalances.
• Wear appropriate footwear while using the Xerdisc.
• Make sure bottom of foot (feet) is in full contact with
top of the Xerdisc at all times.
• If necessary, place hand on wall or back of chair for
added support while performing Xerdisc exercises.
• Perform exercises in a slow and controlled manner.
• 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.
XD-C / v.2009
™