Power Systems, Inc.
1-800-321-6975
www.power-systems.com
Copyright © 2007 by Power Systems, Inc.
Rev A 09/07
EXERCISES:
1.
STABILITY TRAINING ON TWO LEGS:
Start by placing the disc on a level
surface in an area free from obstructions. Stand on the disc, centering the disc
directly beneath the feet. Use a wall or other stationary object to assist you if
needed. Maintain a vertical position on the disc for the training programs
specified time. Rest and repeat.
For a more ADVANCED drill, attempt to balance on one leg at a time, or with
eyes closed. Removing the visual cues your brain processes forces development
of other proprioceptive sensors/stabilizers in the body.
2.
BODY WEIGHT SQUATS:
Center the disc under the feet. Attempt to squat
down, bending at the hips, knees and ankles until the tops of the thighs are
parallel with the exercise surface. Maintain an upright torso at all times, and
avoid rocking anterior/posterior or laterally to reduce shear forces on spine and
other joints. Perform exercise using a wall of stationary object to assist you if
needed.
For a more ADVANCED challenge, attempt to perform the squats using only one
leg. Start by using the disc next to a wall or rack that can assist in stabilizing the
body. As proprioception and muscle coordination improves, attempt the exercise
without external assistance. Dumbbells, Med-balls, or other similar weights can
be added for increased difficulty. IF USING ADDITIONAL WEIGHT BE SURE
THAT THE TOTAL WEIGHT THAT THE DISC IS SUBJECTED TO DOES
NOT EXCEED 300 POUNDS OR 136 KILOGRAMS.
3.
LUNGES:
Lunges can be performed in an anterior/posterior direction or laterally,
the choice depends on the user’s skill level and which pattern is goal specific.
Start with the foot of the leg to be exercised centered on the disc. Perform the
appropriate lunging motion while attempting to maintain stable contact with the
disc. Refrain from allowing the foot to roll on the disc, to reduce the risk of
injury. At the limit of the movement pause briefly before returning to the starting
position.
4.
PUSH-UPS:
Position the user in the standard push-up position with hands
centered approximately under the chest area. Elbows should be in towards the
body and a flat body position should be held from head to toe. Center the hands
on the disc so that all pressing movements will be directed through the disc
towards the exercise surface. If the user feels the body shifting in any direction,
reposition and try again. Perform the push-up attempting to minimize the amount
the hands shift. For an ADVANCED exercise, attempt performing one-arm push-
ups using the same technical precautions mentioned above.
