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Summary of Contents for GoFit WOBBLE BOARD
- Page 2 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.
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Page 3: Maintenance And Care
Serious injury or fatality may occur. Wobble Board • The Wobble Board is not a toy; keep out of reach of children. If allowing anyone under 18 to use it for exercise purposes they must have constant adult supervision. • The Wobble Board could pose a hazard to children and pets, therefore must NEVER be left unattended. - Page 4 WOBBLE BOARD SET UP Raise GoFit Wobble Board by turning the base counter-clockwise. Lower GoFit Wobble Board by turning the base clockwise. 3" 4"...
- Page 5 Customize your own program by adding the exercises of your choice, or start with the progressive Wobble Board exercise programs included. LEVEL ONE • LEVEL TWO • LEVEL THREE *It is recommended to all who are new to the Wobble Board to begin with Level One.
- Page 6 *Before beginning these exercises, be sure that the space is clear of any objects that may injure you if you should lose your balance and fall from the wobble board. Instability is a key function of the Wobble Board. Falling may result from the use of this equipment.
- Page 7 WOBBLE BOARD EXERCISE Two-Foot Lateral Balance Ankle Strength and Stability STEP ONE - Step onto the Wobble Board, one foot at-a-time. Feet should be positioned hip width apart. STEP TWO - Try not to bottom-out on any side. Maintain perfect balance between your feet.
- Page 8 Wobble Board, where the board will tip forward. STEP TWO - Carefully lift your left foot off of the floor and place it on the back portion of the Wobble Board to balance the board on all sides. Repeat, switching your left foot to the front and carefully balancing with your right foot on the back.
- Page 9 Soften through your center of gravity ever so 6 o’clock and 9 o’clock. knees and tilt the Wobble Board slightly and tilt the board to the forward, where it bottoms-out at side where it bottoms-out at 12 o’clock.
- Page 10 Maintain flat back posture. Keep chest lifted. Begin with a shallow squat. With training, go deeper into your squat. Try not to let the Wobble Board bottom-out on any side. Maintain perfect balance between your feet.
- Page 11 STEP ONE - Step one foot onto the STEP TWO - Lift your free leg off of the With training, lift the free knee higher. center of the Wobble Board. ground and try to balance on your one foot. Begin with your lifted foot close to the...
- Page 12 WOBBLE BOARD EXERCISE Glute Bridge with Upper Body Instability Glute Strength and Hip Mobility STEP ONE - Position the Wobble Board between your shoulders. Feet should be grounded, hip width apart. The instability of the shoulders will require greater stability of the hips.
- Page 13 STEP ONE - Position your forearms onto the STEP TWO - Extend your knees and grip the With Training, progress to performing Wobble Board. They should be approximately floor with the balls of your feet, completely this exercise with one balance point shoulder width apart and parallel to one lifting your legs off the ground.
- Page 14 Shoulder Strength, and Stability WARNING : Finger-pinch may occur. STEP ONE - Begin in low plank position. STEP TWO - Extend at your elbows, therefore placing your hands onto the Wobble Board, directly underneath your shoulders. Arms should be perfectly straight.
- Page 15 Level One is performed in a low side plank position by For Level Three place one hand on the center of the placing the forearm on the center of the Wobble Board. Wobble Board. Stagger your feet to face the side wall.
- Page 16 STEP TWO - Lowering your body as one unit, drop With training, you can make this exercise the Wobble Board. Position your other hand on the your nose to the floor then push your body up. Try to more challenging by adding a high floor.
- Page 17 Press back up to the top, pushing the Wobble Board away yet keeping it balanced on all sides. Try to incorporate your breath: inhale as you...
- Page 18 STEP TWO - Stand up straight and tall, press your weight into your front leg, keep your back heel engaged with the Wobble Board, and be sure both feet face forward at 12 o’clock. Repeat on your right side.
- Page 19 Stretching: Soleus and Achilles Tendon STEP ONE - Place your left foot on the back of the Wobble Board, where the board bottoms-out to the back. Bend slightly into your front leg to position your body in a shallow lunge.
- Page 20 STEP ONE - Place a rolled-up towel or a Foam Roller between your thighs. Step your feet slightly in front of the center of the Wobble Board, where they angle down to the front. Depending on the length of your feet, your toes may touch down to the floor;...
- Page 21 WOBBLE BOARD STRETCHES Hamstring Stretch—Board Back Stretching: Calves, and All of the Hamstring Muscles STEP ONE - Place a rolled-up towel or a Foam Roller between your thighs. Step your feet slightly behind the center of the Wobble Board, where your heels angle down to the back. Depending on the length of your feet, your heels may touch down to the floor;...
- Page 22 Always use proper techniques and common sense when exercising. Before each use, check your equipment thoroughly for any signs of damage, defect or wear. If any is found, discontinue use immediately and contact GoFit for assistance. This product is not intended for commercial use. Go to www.gofit.net for product information.
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