Start:
Stand and position
one foot in front of body on
top of pad and opposite foot
behind body hip-width apart
with heel off floor. Bend legs
with upper body upright and
arms extended along sides
of body.
Finish:
Straighten front leg
and bring back leg knee up
and forward in front of hip
with upper leg parallel to floor.
Return to start and repeat.
F R O N T L U N G E K N E E L I F T
Start:
Stand and position
one foot away from side
of body on top of pad and
straighten leg. Position
opposite foot slightly outside
of hip-width and bend leg,
hinge slightly forward at the
hips with arms bent along
sides of body.
Finish:
Straighten and push
off bent leg then bring knee
up and forward in front of
hip with upper leg parallel to
floor. Return to start
and repeat.
S I D E L U N G E K N E E L I F T
Start:
Stand and position
one foot on top of pad and
straighten leg with body
upright and arms straight
along sides of body. Bend
opposite leg, lift foot off floor
and balance.
Finish:
Bend balance leg
while hinging forward at the
hips and reach down and
forward with arm opposite
that of balance leg. Return
to start and repeat.
S I N G L E L E G S Q U AT A N D R E A C H
AIREX
®
BALANCE PAD
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise
selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm/leg to avoid the development
of muscle imbalances.
• If unable to complete 8 exercise repetitions through a
full range of motion, increase rest time between exercise
sets or decrease repetitions.
—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 exercise sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week
for maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
E X E R C I S E G U I D E
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