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Exercises                                                  7 

Exercises                                                       8 

Exercise   #5   -­‐   Squat   

Exercise   #6   –   Plank   Balance   

Place   your   hands   firmly   on   the   
sides   of   the   balance   board   with   
your   fingers   in   the   grip   holes   
provided.      Keep   your   arms   close   to   

your   body   and   kneel   on   your   
knees.      See   ion.   

Aim   to   hold   this   posi+on   for      5   
minutes   in   3   sets   to   strength   arms,   
chest   and   back.      

Exercise   #7   –   Push-­‐ups   

Place   you   hands   firmly   on   the   sides   

of   the   balance   board   with   your   
fingers   in   the   grip   holes   provided.      
Keep   arms   close   to   your   body   and   

kneel   on   your   knees.      See   
ion.   

Slowly   bend   your   elbows   to   do   a   

pushup.   

Aim   for   20   pushups   in   3   sets   to   

strengthen   arms,   chest   and   back.   

Balance   both   feet   on   the   balance   
board   with   equal   weight   on   both   
feet   keeping   your   knees   slightly   

bent.         

Bend   legs   in   a   squat   posi+on   with   
your   head   and   shoulders   directly   
over   the   board.      See   ion.         

Hold   squat   posi+on   for   10   seconds   

then   straighten   legs   and   return   to   a   
standing   posi+on.   

Aim   to   repeat   20   +mes   in   3   sets   to   
strengthen   lower   body.   

Exercise   #8   –   Pro-­‐Dip   

Grip   the   outer   edges   with   your   hands   and   liT   
your   bufocks   off   the   floor.      See   ion.   

Slowly   raise   and   lower   your   bufocks   off   the   
floor   making   sure   you   back   doesn’t   touch   the   

balance   board.      Keep   your   shoulders   down.   

Aim   for   20   pro-­‐dips   in   3   sets   to   strengthen   
your   triceps,   shoulders   and   back.

   

Exercise   #9   –   Abdomen   Crunch   

Sit   on   the   board   with   your   hands   on   
the   floor.      See   ion.   

Tighten   your   abdomen   muscles,   liT   
your   legs   to   shoulder   height,   hold   

for   10   seconds   then   lower   to   waist   
height.   

Aim   for   20   liTs   in   3   sets   to   
strengthen   your   abdomen   muscles.   

Exercise   #10   –   Abdomen   Raise   

Place   your   heals   on   the   balance   
board,   liT   your   bufocks   off   the   
floor   and   place   your   arms   flat   on   
the   floor.      See   ion.   

Tighten   your   abdomen   muscles,   
raise   and   lower   your   bufocks   off   
the   floor.   

Aim   for   20   liTs   in   3   sets   to   
strengthen   your   core,   hamstrings   

and   triceps.   

1 866 558 8096

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AFTER SALES SUPPORT

MODEL: 44916

1 866 558 8096

[email protected]

AFTER SALES SUPPORT

MODEL: 44916

Summary of Contents for 44916

Page 1: ...T service eurocentra net 1 866 558 8096 MODEL 44916 YEAR WARRANTY 2 Now you have purchased a CRANE product you can rest assured in the knowledge that as well as your 2 year parts and labor guarantee you have the added peace of mind of dedicated helplines ...

Page 2: ...s 2 year warranty and an outstanding aTer sales service through our dedicated Helpline We hope you will enjoy using your purchase for many years to come If you require technical support or in the unlikely event that your purchase is faulty please telephone our Helpline for immediate assistance Faulty product claims made within the 2 year warranty period will be repaired or refunded free of charge ...

Page 3: ... for your ankle with your hand Stand up straight and feel a slight pull along the front of your thigh and hip Hold the stretch for 20 30 seconds release and repeat on the other leg Be careful not to strain your knee the goal is not to touch your heel to the bufock but rather to stretch the thigh Calf Achilles Stretch Stand about an arm s length from a wall chair or other sturdy object Lean forward...

Page 4: ...th equal weight on both feet keeping your knees slightly bent See illustra on Start slowly transferring your weight from foot to foot while maintaining balance and control Rock back and forth trying not to have the edge of the balance board touch the floor Exercise 3 Leg Li s side Balance on one leg near the center of the balance board Straighten that leg and point toe forward Straighten the opposi...

Page 5: ...eturn to a standing posi on Aim to repeat 20 mes in 3 sets to strengthen lower body Exercise 8 Pro Dip Grip the outer edges with your hands and liT your bufocks off the floor See illustra on Slowly raise and lower your bufocks off the floor making sure you back doesn t touch the balance board Keep your shoulders down Aim for 20 pro dips in 3 sets to strengthen your triceps shoulders and back Exercise ...

Page 6: ...rs with dated proof of purchase The warranty is void if the defect is due to accidental damage misuse abuse neglect improper repair or altera on by unauthorized persons or failure to follow opera on instruc ons provided with the product This warranty does not apply to commercial use The warranty is non transferable and applies only to the original purchase and does not extend to subsequent owners ...

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