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Summary of Contents for GoFit Broak Benter
- Page 1 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, RKC Read all information before use. Serious injury or fatality may occur.
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Page 2: Table Of Contents
Table Of Contents WARNING Introduction Usage Instructions 3A-4A Exercise Program Modified V-Sit V-Sit Double Crunch Basic Crunch Two-Foot Balance Two-Foot Balance with Squat Single Leg Balance Walking Lunge Glute Bridge with Upper Body Instability Low Plank High Plank Side Plank Inverted Oblique Crunch Push-Ups... -
Page 3: Warning 1A
You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing 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 in the Materials appearing to endorse or recommend the Materials. -
Page 4: Introduction 2A
Thank you for your GoFit purchase. We strive to be your one source for superior, innovative, home-fitness products at a great value. For other GoFit products, visit your local retailer, or go to gofit.com and see our entire product line and more. -
Page 5: Usage Instructions 3A-4A
• When first attempting any exercise shown, use caution while determining your physical limitations. • GoFit, LLC is not responsible for any personal property damage that may occur while using the Stability Disk. • The Stability Disk is not a flotation device. - Page 6 Usage Instructions Ctd. EVERYDAY USAGE Simply place the Stability Disk on top of the seat of your office chair. Adjust the seat height so that when sitting on the disk, your knees are level with your hips. Sit with your buttocks in the center of the Stability Disk. Be cognizant to sit tall with shoulders back and chest lifted.
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Page 7: Exercise Program 5A
Exercise Program The Stability Disk trains Muscular Endurance, Core Strength, and Balance. Customize your own program by adding the exercises of your choice,or start with the progressive Stability Disk exercise programs included. LEVEL ONE • LEVEL TWO • LEVEL THREE It is recommended to all who are new to the Stability Disk to begin with Level One. -
Page 8: Modified V-Sit
Modified V-Sit Core Strength and Hip Mobility STEP ONE - Sit on the Stability Disk with both of your feet grounded. Lean back slightly. Keep your chest lifted and back flat. With one foot at-a-time, remove a balance point. STEP TWO - Finish with your shins parallel to the ground and ceiling. -
Page 9: V-Sit
V-Sit Core Strength, Hip Mobility, and Hamstring Flexibility STEP ONE - Begin in modified v-sit position. STEP TWO - Extend at your knees, squeeze your inner thighs together, point your toes, and lift both your chest and legs, to form a perfect “V.” STABILITY DISK Training Manual... -
Page 10: Double Crunch
Double Crunch Abdominal Strength and Hip Mobility STEP ONE - Begin in modified v-sit position. STEP TWO - Lean your upper body back and extend your lower body out while balancing on the Stability Disk. STEP THREE - Engage your abdominal muscles and pull your legs back in to modified v-sit. -
Page 11: Basic Crunch
Basic Crunch Abdominal Strength STEP ONE - Place the Stability Disk under your lower back. Begin with your shoulders grounded and your heels on the floor, hip width apart. STEP TWO - Engage your abdominals and crunch your lower ribs closer to your hip bones, raising your shoulders off of the ground. -
Page 12: Two-Foot Balance
Two-Foot Balance Ankle Strength and Stability STEP ONE - Step on to the Stability STEP TWO - Try not to bottom-out Disk one foot at-a-time. Feet should be on any side. Maintain perfect positioned hip width apart. balance between your two feet. STABILITY DISK Training Manual... -
Page 13: Two-Foot Balance With Squat
Two-Foot Balance with Squat Lower Body Strength, Hip and Ankle Strength, and Stability STEP ONE - Begin in two-foot STEP TWO - Bend your knees and hips, careful balance position. never to allow your knees to travel beyond the balls of your feet as you lower into a squat. Maintain flat back posture. -
Page 14: Single Leg Balance
Single Leg Balance (Level One) Ankle Strength and Stability LEVEL ONE STEP ONE - Step one foot onto the STEP TWO - Lift your free leg off of center of the Stability Disk. the ground and try to balance on your one foot. - Page 15 Single Leg Balance (Level Two & Three) Ankle Strength and Stability LEVEL TWO LEVEL THREE LEVEL THREE—With further LEVEL TWO—With training, go training, go into high tree pose, into low tree pose, where your where your free foot is positioned free foot is positioned into the into the inner thigh of your calf of your balancing leg.
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Page 16: Walking Lunge
Walking Lunge Lower Body Strength, Hip and Ankle Strength, and Stability STEP ONE - Place one foot on the center of the Stability Disk. Place your free leg about one-leg’s distance behind you. Bend deeply through both knees, dropping the body into a back lunge. Be cognizant that your front knee should not travel beyond the ball of your foot. -
Page 17: Glute Bridge With Upper Body Instability
Glute Bridge w/ Upper Body Instability Glute Strength and Hip Mobility STEP ONE - Position the Stability Disk between your shoulders. Your feet should be grounded, hip width apart. The instability of your shoulders will require greater stability from your hips. STEP TWO - Raise your pelvis towards the ceiling. -
Page 18: Low Plank
Low Plank Core and Shoulder Strength, and Stability STEP ONE - Position your forearms onto the Stability Disk. They should be approximately shoulder width apart and parallel to one another. Try not to bottom-out on either side. Maintain perfect balance between your two forearms. STEP TWO - Extend your knees and grip the floor with the balls of your feet, completely lifting your legs off of the ground. -
Page 19: High Plank
High Plank Core and Shoulder Strength, and Stability STEP ONE - Begin in a low tricep push-up position. STEP TWO - Extend at your elbows, therefore placing your hands into the Stability Disk, directly underneath your shoulders. Your arms should be perfectly straight. If you have weak wrists or carpel tunnel syndrome, modify by creating a fist and knuckling down into the disk. -
Page 20: Side Plank
Side Plank Core and Shoulder Strength, and Lateral Stability LEVEL ONE LEVEL ONE—Place one forearm in the center of the Stability Disk. Stagger your feet to face the side wall. Lift your free arm towards the ceiling. LEVEL TWO LEVEL TWO—With training, progress to lifting your top leg about 2-feet above the ground. -
Page 21: Inverted Oblique Crunch
Inverted Oblique Crunch Oblique Abdominal Strength, Hip and Shoulder Stability STEP ONE - Begin in high plank position. STEP TWO - Lift one balancing point. Bring your lifted knee in to touch your opposite tricep. Return to starting position. Repeat multiple repetitions before switching sides, or perform single reps, alternating every time. -
Page 22: Push-Ups
Push-Up Shoulder and Chest Strength, and Shoulder Stability STEP ONE - Position one hand in the center of the Stability Disk. Position your other hand on the floor. Your hands should be at nipple-line, about 12" wider than shoulder width on each side. Take your legs out to high plank position. - Page 23 ©2013 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.
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