SINGLE HANDLE
XERBALL
®
INSTRUCTION SHEET
Developed by Greg Niederlander, M.S.
EXERCISE INSTRUCTIONS
•
Perform 5-10 minutes of rhythmic move-
ment warm-up activities before each
exercise session.
•
Focus on form and practice each selected
exercise 5 times before performing the
exercise with the Single Handle Xerball
®
.
•
Complete 1-3 sets of 8-12 repetitions of
each exercise selected.
•
Perform an equal number of exercises with
each side of the body to avoid the develop-
ment of muscle imbalances.
•
If unable to complete (8) exercise repetitions
through a full range of motion, increase rest
time between exercise sets or select a Single
Handle Xerball
®
that provides less resistance.
-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 exer-
cise sets or select a Single Handle Xerball
®
that provides more resistance.
•
Perform select exercises a minimum of 3
times weekly for optimal results.
•
Allow 24-48 hours of rest between selected
body region exercises.
IMPORTANT!
Please read the instructions below prior
to using the Single Handle Xerball
®
!
• Always perform general warm-up activities prior
to performing Single Handle Xerball
®
exercises.
• Perform only the exercises as shown on this
sheet, or other SPRI
®
produced informational
resources.
• Mimic all exercises without the Single Handle
Xerball
®
until proficiency is achieved with
each movement.
• Perform exercises in a slow and controlled
manner.
• Keep abdominal muscles tight while
performing exercises.
• Avoid straining or holding breath while
performing exercises.
• Discontinue any exercise that is uncomfort-
able or causes pain.
• Consult your physician before beginning
any type of exercise program.
Call our toll-free number or visit our
website for more information on SPRI
®
products or to receive your SPRI
®
catalog.
SPRI
®
Products, Inc.
1600 Northwind Blvd.
Libertyville, IL 60048
800-222-7774
www.spriproducts.com
SPRI
®
is a registered trademark of SPRI
®
Products, Inc.
Xerball
®
is a registered trademark of SPRI
®
Products, Inc.
Side Lunge / Lift
Start:
Stand
with feet slightly
wider than shoul-
der width part,
bend and transfer
weight onto one
leg while keeping
opposite leg
straight and feet
flat on floor. Hold ball in hand opposite
bent leg, bend forward slightly at
the hips and extend arm between
legs. Keep back straight, buttocks
pushed backward with head, shoul-
ders, and hips aligned.
Finish:
Slowly bend and lift arm up and away from side
of body while straightening bent leg, transferring weight
onto extended opposite leg, pushing hips and buttocks
forward. Keep arms bent with elbow at shoulder height
and ball directly below elbow. Hold 1-2 seconds and
return slowly to start position.
Side Lunge / Reach
Start:
Stand with feet hip width apart.
Hold ball with one hand, straighten arm
and position ball in front of, and just
above same side shoulder. Keep shoul-
ders, hips, and feet square with knees
slightly bent.
Finish:
Slowly step out
and away from side
of body, bending leg
and moving extended
arm across front of body at
chest height while rotating at
the waist in the same direc-
tion, and allowing head to
follow. Keep arm extended
over bent leg while transfer-
ring weight onto same side
leg with knee over toes, opposite leg straight
and
feet flat on floor. Hold 1-2 seconds, straight
en
and
lift bent leg, returning slowly to start position.
