Squat / Reach
Start: Stand and
balance on one
foot, point toes
straight ahead
with knee of
exercising leg
slightly bent.
Place ball in
hand of opposite
side arm, bend
non-exercising
leg and lift foot
off floor.
Finish: Slowly
bend knee of
exercising leg,
straighten arm and reach ball down and forward in
front of foot while bending forward at the waist. Keep
knee over foot, back straight, and abdominal muscles
tight. Hold 1-2 seconds and return to start position.
Soft Mini
Xerball
®
Developed by Greg Niederlander, M.S.
Exercise Instructions
• Perform 5-10 minutes of rhythmic movement warm-up
activities before each exercise session.
• Focus on form and practice each selected exercise 5 times
before performing the exercise with the Mini Xerball
®
.
• Complete 1-3 sets of 8-12 repetitions of each exercise
selected.
• Perform an equal number of strengthening exercises with
each side of the body 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 select a Mini 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 exercise sets or select a Mini Xerball
®
that
provides more resistance.
• Perform select exercises a minimum of 3 times weekly for
optimal results.
• Allow 24-48 hours of rest between select body region
exercises.
IMPORTANT!
Please read the instructions below before using the Soft
Mini Xerball
®
!
• Always perform general warm-up activities
prior to performing Mini Xerball
®
exercises.
• Perform only the exercises as shown on this sheet or
other SPRI
®
produced informational resources.
• Mimic all exercises without the Mini 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 uncomfortable or
causes pain.
• Consult your physician
before beginning any type
of exercise program.
Leg Curl / Lift
Start:
Stand and
balance on
one foot,
point toes
straight
ahead with
knee slightly
bent. Place
ball behind
knee of
opposite
leg, bend
leg and
lift foot off
floor.
Finish: Slowly lift bent leg up and backward behind
body while squeezing ball between back of upper
and lower leg. Keep knee over foot of straight leg with
head, shoulders and hips aligned. Hold 1-2 seconds
and return to start position.
Call our toll-free number or visit our website
for more information on SPRI products
or to receive your SPRI catalog.
SPRI Products
1769 Northwind Blvd. Libertyville, IL 60048
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, fitness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
©2007 SPRI Products
SMB-C-R /
v.2009
Disclaimer:
SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may
result from the improper use of this product. Be sure to consult your
health professional before beginning these exercises or any type of
exercise program.
