SPRI STEP360 PRO Exercise 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.
• 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, or on each side of body 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.
—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.
K N E E L I N G R O T A T I O N
Start: Kneel on platform with
knees under hips and back straight.
Position hand on edge of platform
and straighten arm directly below
shoulder, with opposite arm bent
and hand behind head. Rotate upper
torso down and inward with elbow
pointing toward middle of platform.
Finish: Slowly rotate head and lift
elbow upward while rotating upper
torso up and backward. Return
slowly to start position and repeat.
STEP360
L E G R A I S E
Start: Balance on one foot in
middle of platform with knee
slightly bent. Straighten and
position opposite leg behind hip,
hinge forward at hips with back
straight and hands on knee.
Finish: Tighten core muscles, lean
slightly forward and lift back leg
up and back behind body. Return
slowly to start position and repeat.
PRO
™
L E G L I F T
Start: Lie on back and
position hips and upper torso
on platform. Bend legs and
position feet flat on the floor
hip-width apart. Place hands
behind head and slightly tuck
chin toward chest.
Start: Balance on one foot in
middle of platform with knee
slightly bent, straighten opposite
leg and position up and away from
side of body with foot off platform,
back straight, and head over hips.
Finish: Tighten core muscles, lean
slightly forward and bend balance
leg until knee is directly over toes.
Return slowly to start position
and repeat.
w w w . s p r i . c o m
Finish: Tighten core muscles
and flatten low back, then
lift one foot off floor bringing
knee over hip. Return slowly
to start position and repeat.
S I N G L E L E G S Q U A T