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STABILITY DISK

Training Manual

11

Low Plank

Core and Shoulder Strength, and Stability

STEP ONE

- Position your forearms onto the Stability Disk. They should be

approximately shoulder width apart and parallel to one another. Try not to

bottom-out on either side. Maintain perfect balance between your two forearms.

STEP TWO

- Extend your knees and grip the floor with the balls of your feet,

completely lifting your legs off of the ground. Your feet can be touching together.

There should be a straight line from the lobe of your ear to the middle of your

shoulder to the side of your hip, side of your knee, and side of your ankle.

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Содержание Broak Benter

Страница 1: ...Training Manual S T A B I L I T Y D I S K Read all information before use Serious injury or fatality may occur Brook Benten M Ed ACSM HFS RKC F E AT U R I N G P R O F E S S I O N A L T R A I N E R ...

Страница 2: ...ed V Sit 1 V Sit 2 Double Crunch 3 Basic Crunch 4 Two Foot Balance 5 Two Foot Balance with Squat 6 Single Leg Balance 7 8 Walking Lunge 9 Glute Bridge with Upper Body Instability 10 Low Plank 11 High Plank 12 Side Plank 13 Inverted Oblique Crunch 14 Push Ups 15 Table Of Contents ...

Страница 3: ...and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other condi tions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all persons appearing in these M...

Страница 4: ...anual Be patient and persistent building strength takes time Consume a healthy balanced low fat calorie conscious diet to compliment this program Thank you for your GoFit purchase We strive to be your one source for superior innovative home fitness products at a great value For other GoFit products visit your local retailer or go to gofit com and see our entire product line and more Introduction 2...

Страница 5: ...roperty damage that may occur while using the Stability Disk The Stability Disk is not a flotation device The Stability Disk is not recommended for use during pregnancy The Stability Disk should only be used for its intended purpose as outlined in this training manual MAINTENANCE AND CARE Clean the Stability Disk with mild soap and warm water DO NOT use abrasive or chemical cleaners DO NOT immerse...

Страница 6: ... on the disk your knees are level with your hips Sit with your buttocks in the center of the Stability Disk Be cognizant to sit tall with shoulders back and chest lifted Try not to slouch sit up straight Chair Sit Posture and Core Strength Using the Stability Disk as a seat cushion should assist with improving posture and may alleviate mild lower back pain ...

Страница 7: ...om the use of this equipment LEVEL ONE 2 3 x weekly Perform one repetition of the exercises in this manual to become familiar with the equipment For standing exercises position the Stability Disk near a wall and lightly touch the wall with one hand as balance feels established play with removing your hand from the wall then reach back when necessary LEVEL TWO 3 x weekly Perform multiple repetition...

Страница 8: ...ngth and Hip Mobility STEP TWO Finish with your shins parallel to the ground and ceiling STEP ONE Sit on the Stability Disk with both of your feet grounded Lean back slightly Keep your chest lifted and back flat With one foot at a time remove a balance point ...

Страница 9: ...V Sit Core Strength Hip Mobility and Hamstring Flexibility STEP TWO Extend at your knees squeeze your inner thighs together point your toes and lift both your chest and legs to form a perfect V STEP ONE Begin in modified v sit position ...

Страница 10: ...n in modified v sit position STEP TWO Lean your upper body back and extend your lower body out while balancing on the Stability Disk STEP THREE Engage your abdominal muscles and pull your legs back in to modified v sit Try to incorporate your breath inhale as you lean back exhale as you crunch in ...

Страница 11: ...TEP TWO Engage your abdominals and crunch your lower ribs closer to your hip bones raising your shoulders off of the ground Be cognizant to keep your elbows out in your peripheral vision and chin lifted off of your chest Resist gravity as you slowly lower down to the starting position Abdominal Strength Try to incorporate your breath exhale as you crunch up inhale as you lower down ...

Страница 12: ...Two Foot Balance Ankle Strength and Stability STEP ONE Step on to the Stability Disk one foot at a time Feet should be positioned hip width apart STEP TWO Try not to bottom out on any side Maintain perfect balance between your two feet ...

Страница 13: ...two foot balance position STEP TWO Bend your knees and hips careful never to allow your knees to travel beyond the balls of your feet as you lower into a squat Maintain flat back posture Begin with a shallow squat Try not to let either foot bottom out Maintain perfect balance between your two feet With training go deeper into your squat ...

Страница 14: ...ne Ankle Strength and Stability STEP ONE Step one foot onto the center of the Stability Disk STEP TWO Lift your free leg off of the ground and try to balance on your one foot Begin with your free foot close to the disk With training move to Level Two LEVEL ONE ...

Страница 15: ...g go into low tree pose where your free foot is positioned into the calf of your balancing leg LEVEL THREE With further training go into high tree pose where your free foot is positioned into the inner thigh of your balancing leg Never push your free foot directly into the knee of the balancing leg LEVEL THREE LEVEL TWO ...

Страница 16: ...like a bent nail Engage your core muscles and stay perfectly upright with your torso and upper body STEP THREE Bend deeply through both of your knees dropping your body into a forward lunge Be cognizant that your front knee grounded should not travel beyond the ball of your foot Push off against the ground and lift briefly back into the single leg balance as you go into the back lunge Be sure to p...

Страница 17: ... apart The instability of your shoulders will require greater stability from your hips STEP TWO Raise your pelvis towards the ceiling Resist gravity as you slowly lower down LEVEL THREE With training progress to performing this exercise with one balance point removed one leg lifted up towards the roof Be sure to perform equal number of repetitions on each side if you remove a balance point LEVEL T...

Страница 18: ...one another Try not to bottom out on either side Maintain perfect balance between your two forearms STEP TWO Extend your knees and grip the floor with the balls of your feet completely lifting your legs off of the ground Your feet can be touching together There should be a straight line from the lobe of your ear to the middle of your shoulder to the side of your hip side of your knee and side of y...

Страница 19: ...WO Extend at your elbows therefore placing your hands into the Stability Disk directly underneath your shoulders Your arms should be perfectly straight Core and Shoulder Strength and Stability If you have weak wrists or carpel tunnel syndrome modify by creating a fist and knuckling down into the disk ...

Страница 20: ...ter of the Stability Disk Stagger your feet to face the side wall Lift your free arm towards the ceiling LEVEL THREE With further training progress to binding the big toe with two fingers and lifting your leg higher LEVEL TWO With training progress to lifting your top leg about 2 feet above the ground LEVEL ONE LEVEL TWO LEVEL THREE ...

Страница 21: ... STEP ONE Begin in high plank position STEP TWO Lift one balancing point Bring your lifted knee in to touch your opposite tricep Return to starting position Repeat multiple repetitions before switching sides or perform single reps alternating every time Be sure to perform equal number of repetitions on each side ...

Страница 22: ...der width on each side Take your legs out to high plank position STEP TWO Lowering your body as one unit drop your nose to the floor then push your body up Try to inhale as you lower down and exhale as you push up Be sure to perform equal number of repetitions on each side switching your hand on the Stability Disk Modifications for this exercise include widening the stance of the legs or dropping ...

Страница 23: ...mechanical including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit com to find your total home fitness solution ...

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