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Summary of Contents for Holonomex CORE PRO
- Page 1 Training Manual CORE PRO...
- Page 2 You acknowledge and agree that the Materials are provided by Holonomex, LLC (directly and/or through their licensor). You agree that all persons appearing in these materials do so on behalf of Holonomex, LLC and that Holonomex, 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 3 They also contribute to the angular movement of the Core Pro. Secondary Rollers: The 48 perimeter rollers serve as a movable tread for the primary wheels these rollers allow the Core Pro to roll side to side. They also contribute to the angular movement of the Core Pro.
- Page 4 Roll out Position B: When executing a Level 3: These exercises are designed for the roll out using the Core Pro it is important to insure that the angle alpha does not exceed advanced and experienced user. You should 180 degrees. In other words do NOT allow be fully comfortable with all level 1 and level 2 <180°...
- Page 5 Muscles Worked: Pectorals, Triceps, Deltoids and Abdominals STEP ONE: Begin in the roll out position A. STEP TWO: Slowly begin to roll the Core Pro STEP THREE: When the arm that is griping the Gripping only one Core Pro in your right hand,...
- Page 6 Abdominals STEP ONE: Begin in the roll out position A. Gripping the Core Pro in one hand place your other hand flat on the floor slightly further out in front of your other. Slowly and carefully begin to roll the Core Pro forward away from your body.
- Page 7 Core Pro in your right hand, place your left hand flat on the floor directly in line with the other hand. Slowly begin to roll the Core Pro out to the side of your body dividing your weight evenly between your stationary hand and the Core Pro.
- Page 8 Muscles Worked: Pectorals, Triceps and Deltoids Wax On Wax Off STEP ONE: Start in the push-up position while gripping both Core Pro units. With your palms facing towards your body. STEP TWO: Carefully rotate one arm in a clockwise circular motion about the floor. Next slightly shift...
- Page 9 STEP TWO: Now without lifting your feet or the STEP THREE: Finally move directly from a right position on a mat. Grip one Core Pro with Core Pro, and using primarily your abdominal side crunch over to a left side crunch.
- Page 10 STEP TWO: In one smooth synchronous motion slide both Core Pro rollers in an arc towards your back, while simultaneously lifting your back off of the mat and raising your legs to form a V at your waist.
- Page 11 Side Slide Out Press Up STEP ONE: Begin by starting in the push-up position while gripping both Core Pro units and your palms facing towards your body. Next slowly begin to lower your body to the floor, as you descend slide one arm further out to the side to create an offset.
- Page 12 The More Perfect Push-up STEP ONE: Start in the push-up position while gripping both Core Pro units. With your palms facing towards your body slowly begin to lower your body to the floor, as you descend rotate your palms inward in one slow and controlled movement.
- Page 13 Prone Triceps Extension STEP ONE: Begin in the roll out position A. Gripping the Core Pro’s in front of you. Keeping your back straight and pivoting at your knees. Slowly begin to dip down towards the floor bending your arms at the elbows.
- Page 14 Side Roll Out Abdominals STEP ONE: Begin in the roll out position A. Gripping both Core Pro’s. Slowly and carefully begin to roll the Core Pro rollers out to the side. Remember to pivot at your knees as you descend.
- Page 15 Forward Roll Out Abdominals STEP ONE: Begin in the roll out position A. Gripping both Core Pro’s. Slowly and carefully begin to roll the Core Pro rollers forward away from your body. Remember to pivot at your knees as you descend.
- Page 16 Core Pro’s. Slowly and carefully begin to roll forward as possible begin pulling the Core Pro the Core Pro rollers away from your body at approxi- rollers back in towards your body as you slowly mately a 45 degree angle to your back. Remember to press up and back into the start position.
- Page 17 STEP ONE: Start in the roll out position A; while grip- possible begin pulling the Core pro rollers back ping both Core Pro units. With your right palm facing in towards your body as you slowly press up towards your body and the left facing inwards towards and back into the start position.
- Page 18 Forward Ladder Climbers STEP ONE: Begin in the roll out position A. Gripping both Core Pro’s. Slowly and carefully begin to roll the Core Pro rollers forward away from your body. Remember to pivot at your knees as you descend.
- Page 19 STEP ONE: Begin in the roll out po- STEP THREE: As you sition A. Gripping both Core Pro’s. approach position B begin Slowly and carefully begin to roll the to slide the Core Pro rollers...
- Page 20 STEP ONE: Begin in the roll out approach position B begin position A. Gripping both Core to slide the Core Pro rollers Pro’s. Slowly and carefully begin in towards the center in a to roll the Core Pro rollers out to butterfly stroke motion. the side.
- Page 21 STEP ONE: Begin in the roll out position A. Gripping both Core Pro’s. Slowly and carefully begin to roll the right Core Pro roller forward away from your body while simultaneously rolling the left Core Pro roller into your body.
- Page 22 WE WANT TO HEAR FROM YOU The Core Pro is a new and dynamic product and we are always looking to develop new and uniquely beneficial exercise routines with them. So if you have come up with a new exercise or even a different variation of an existing exercise let us know about it through Facebook, YouTube, or Twitter.
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