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Related Manuals for PROSOURCEFIT WOODEN BALANCE BOARD
Summary of Contents for PROSOURCEFIT WOODEN BALANCE BOARD
- Page 1 WOODEN BALANCE BOARD Instruction Manual & Exercise Guide...
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Page 2: Care Instructions
Do not perform exercises that are beyond your ability to main- tain control. Beginners should start by using the Wooden Balance Board near a wall, door- way, sturdy object, or with a partner that you can hold onto for support. - Page 3 E X E R C I S E G U I D E FRONTAL & LATERAL ROCKS Stand on the board with feet about hip-distance apart with a slight bend in your knees. Engage your core and keep hips and upper body still as you slowly rock forward with feet until the edge of the board touches the floor.
- Page 4 SINGLE LEG BALANCE Stand with left foot directly on the middle of the board with right foot directly next to it, maintaining a slight bend in your knees and keeping core engaged. Place hands on hips or out to the side for balance, then slowly bend right knee and raise your right leg in front of you until thigh is parallel to the floor.
- Page 5 SQUAT Stand on the board with toes facing straight ahead and feet at the edges of the board. Engage your core and extend arms straight out in front of you. Keep chest lifted, head up, and back straight throughout the exercise. Squat toward the ground as you push your buttocks backward, until thighs are parallel to the floor.
- Page 6 HIP BRIDGES Start lying on your back with both feet on the board, arms by your sides. Squeeze your glute muscles and press up through your heels to lift hips up off the ground until knees, hips, and shoulders are aligned. Slowly lower to the floor, then immediately repeat step 2.
- Page 7 PLANK Place both hands on the board, or wrap hands around the edges. Step feet back into a high plank position with core tight and body in one straight line. Hold this position for 30 – 60 seconds. To make it more challenging, shift the board from side to side or front and back as you hold it.
- Page 8 PUSH-UPS Begin in a push-up position with both hands at the edges of the board, hands facing forward. Bend elbows and lower your upper body toward the floor, keeping elbows close to your body until chest touches the board, then press back up. Repeat 10 –...
- Page 9 MOUNTAIN CLIMBERS Place both hands on the board, or wrap hands around the edges. Step feet back into a high plank position with core tight and body in one straight line. Draw one knee in toward your chest, contract abs and return leg to the starting position.
- Page 10 LUNGES Start standing with one foot on the balance board, other leg extended behind you. Engage core and place hands on hips or out to the side for balance, then bend knees and lower toward the ground until back knee is about 1-2 inches off the floor.
- Page 11 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
- Page 12 Train like a Pro, Train with ProsourceFit!
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