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Table of Contents
Contents
JFIT Wall Ball Manual
Use and Care
Wall Balls are a functional exercise using approximately 11 different muscles. Also working your heart and lungs and increasing your explosive power.
In the interest of your safety, it is important to check with your physician before beginning any exercise program if you have a chronic health condition or injury. Always exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.
TIPS:
- Do NOT slam the wall balls, excessive force can cause the seams to burst. We refer you to our JFIT slam balls for slamming exercises.
- Store in a cool dry place, out of direct sunlight.
- Wall Balls can be wiped clean with a mild soap/cleaner and water, be sure to wipe off all residue to keep the texture/tackiness of the outer skin.
Exercises
WALL BALL PUSH UP
- Get into high plank with one hand on the wall ball, the other on the floor.
- With back straight, head and shoulders aligned, lower into a push up.
- Roll the ball over to the other hand and perform ll t e ball over to and and perform on the opposite side.on opposite side.
WALL BALL SIT UP
- Take your sit up to the next level by holding a wall ball in both hands, lying on a mat.
- Lower and repeat. Take your sit up to the next level by holding a wall ball in both hands, lying on a mat.
LUNGE WITH OBLIQUE TWIST
- Standing with legs hip width apart, shoulders relaxed, hold a wall ball in both hands a few inches from your chest.
- Take a step forward with right leg and dropping your Take a step forward with right leg and dropping your right knee close to the floor into lunge position. Be right knee close to the floor into lunge position. Be careful to keep your knees from extending over your careful to keep your knees from extending over your toes, putting extra stress on the knees. toes, putting extra stress on the knees.
- After lowering, maintain the lunge and rotate the After lowering, maintain the lunge and rotate the body to the right, then back to center. body to the right, then back to center.
- With emphasis on the front heel, push through the With emphasis on the front heel, push through the heel back to standing/starting position. Repeat heel back to standing/starting position. Repeat stepping with left leg. stepping forward with left leg.
WALL BALL HOLD WITH A STEP
- Holding the ball straight out in front of you step out to the right to 2 o'clock, then step back to center.
- Step out to the left to 11 o'clock and then back to center.
- Repeat to fatigue being careful to keep the ball out in front of you.
- This exercise works several muscles by keeping the ball up and out.
WALL BALL TOSS
- Standing with feet shoulder width apart, facing the wall, about 3 – 4 ft away from the wall, holding a wall ball in both hands, shoulders back, chest high.
- Descend into a full squat, while keeping the ball about chest/chin high.
- Drive through your heels and stand up while Drive through your heels and stand up explosively extending the ball into the air against whi e explosively ex-tending the ball into the wall.the air against the wall.
- The ball should be tossed to the wall approximately 10 feet up.
- Catch and repeat.
PARTNER TOSS
- Grab a partner, and holding the ball chest height, with an Grab a partner, and holding the ball chest height, with and explosive movement, push the ball away from your chest explosive move, push the ball away from your chest while while simultaneously stepping forward with one foot. simultaneously stepping forward with one foot.
- Catch the ball, bring into chest and repeat toss.
Customer Success and Contact
Your complete satisfaction is our top priority!
| HAPPY | UNHAPPY | CONTACT |
| Thank you! Without your product review, we do not exist. We know you have many choices, and we sincerely appreciate your purchase of our JFIT product. We take pride in manufacturing a quality product and hope you are completely satisfied with your item. If you have enjoyed our service and quality, please let others know what you think by leaving a review through the specific retailer you purchased your JFIT product. | If your order arrived incorrect, damaged, or missing parts, please contact the customer service where you purchased the item, i.e. Amazon.com. All refunds and returns will need to be processed through the original point of purchase as JFIT does not have access to order information or funds. | If you need help with product questions, you need replacement parts, or have concerns, please reach out to us and we will do our best to accommodate you. Email: info@jfit.com |
Additional Products
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111 Arcadia Way Columbia Falls, MT 59912
+1.406.300.0090
info@jfit.com
www.jfit.com
Documents / Resources
References
Download manual
Here you can download full pdf version of manual, it may contain additional safety instructions, warranty information, FCC rules, etc.
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