SPRI WOBBLE BOARD Manual

E X E R C I S E G U I D E
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each
exercise selected, or hold balanced position for 30 seconds.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each leg to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full
range of motion, increase rest time between exercise sets
or decrease repetitions.
1 - L E G S Q U A T
2 - L E G S Q U A T
WOBBLE BOARD
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise
sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
Before beginning this or any other exercise program,
you should always consult with your doctor or physician.
Start: Stand and position one foot flat on top of
center of board. Straighten leg and point toes
directly forward. Bend opposite leg and lift foot off
floor slightly in front of body.
Finish: Bend balance leg and sit back with
head and shoulders directly over board. Tighten
abdominal muscles and attempt to balance on
center of board with edges of board off floor.
Continue to balance, straighten balance leg and
return to start position. Perform 8-12 times, then
switch legs and repeat.
Start: Stand and position feet flat on top of board,
hip-width apart. Straighten legs and point toes
directly forward. Stand tall with shoulders and hips
directly over board.
Finish: Bend legs and sit back with head and
shoulders directly over board. Tighten abdominal
muscles and attempt to balance on center of board
with edges of board off floor. Continue to balance,
straighten legs and return to start position. Perform
8-12 times.
w w w . s p r i . c o m