BOTE Dock FX Native Pineapskull User manual

The BOTE Dock FX is, well... a floating inflatable Dock/fitness platform. Simple. It’s highly
stable, incredibly durable, easily portable construction makes the Dock FX one of the most
versatile products we make. Use it for your floating sunrise yoga sessions, up your fitness
game for added stability training on the water or lash a few together to create the ultimate
party barge at the lake house or the sand bar–the possible uses are endless.
WELCOME TO BOTE.
DOCK FX
FEATURES
DOCK FX OVERVIEW
Tie Downs / DRings
Attachment Points
Grab Handles
Grab Handles
Bungee
Inflate / Deflate Port
Grab Handles
BVA Foam Deck Pad
Military Grade PVC
Grab Handles

.
WARNING
This is not a toy. Adult supervision is required.
• This is not a lifesaving device.
• Always wear a USCG approved Type III PFD when using this product
• This product should never be towed.
• Never use this product in the surf zone or high rushing water.
• Do not swim under platform.
• Do not dive from platform.
• Failure to comply could lead to injury or death.

What goes up, must come down. Getting the Dock FX inflated and deflated
is simple. First remove the folded Dock from the sling, unroll, attach the
pump hose to the inflation valve and fill ‘er up. The Dock FX is to be filled
until the pressure reaches 8-10 PSI. When you are ready to pack it up, do
everything in reverse ... Easy as 1,2,3.
Inflate - push pin down and turn
counter clockwise to unlock - pin up.
Deflate - push pin down and turn
clockwise to lock - pin down.
DOCK FX HOW TO
Remove from sling &
begin to unroll
Deflate, roll &
wrap
Inflate and have
a blast
DOCK FX
CARE & STORAGE
Always store you Dock FX in a cool, dry place or shady area out of reach of direct sunlight to
avoid bursting or fading of colors. The sun both weakens the material and seams and increases
the pressure beyond its design limits. If you must leave your Dock FX out of the water and in
direct sunlight, reduce pressure until the Dock is compressible by hand.
The Dock FX’s max pressure is 10 PSI, with recommended inflation between 8-10 PSI.

TRAINING
GUIDE
The Dock FX Circuit Training Guide is designed to give you all the
right moves so you can utilize your Dock FX to reach your tness
goals. Each exercise consists of 10 reps, or one-minute intervals.
Go through one set of each exercise to complete a circuit then
repeat! We recommend 3 rounds, but feel free to shorten or extend
as needed. Now, get ready to burn some calories!
1. LUNGE
2. JUMP SQUAT
3. PLANK TWIST
4. PUSHUP
5. MOUNTAIN CLIMBER
6. VERTICAL UP
7. SCISSOR KICK
8. RAISED LEG CRUNCH
9. LEG RAISE

02
03
LUNGE
1. Stand with your feet shoulder’s
width apart, spine long and
straight, shoulders back, gaze
forward.
2. Step forward with one leg into
a wide stance (about one leg’s
distance between feet) while
maintaining spine alignment.
3. Lower your hips until both knees
are bent at approximately a 90
degree angle.
4. Do three sets of 10 reps (5 on
each leg).

1. Stand with your feet
shoulder-width apart and
go into regular squat.
2. Engage your core and
jump up explosively.
3. When you land, lower your body
back into the squat position to
complete one rep. Land as
quietly as possible, which
requires control.
4. Do three sets of 10 reps.
JUMP
SQUAT

1. Starting in plank position,
have your hands beneath your
shoulders and arms straight.
2. Pivot to one side, raising that arm
vertically above you as you twist.
3. Pause and return to the starting
position, and then repeat on the
other side.
4. Do three sets of 10 reps (5 on
each arm).
PLANK
TWIST

1. Starting in plank position,
have your hands beneath your
shoulders and arms straight.
2. Lower yourself by bending at the
elbows.
3. Repeat lowering and raising at a
steady pace.
4. Do three sets of 10 reps.
PUSH-
UP

1. Starting in plank position,
have your hands beneath your
shoulders and arms straight.
2. With your core engaged, bring
your right knee forward under
your chest, with the toes just o
the Dock. Return to your basic
plank. Switch legs, bringing the
left knee forward.
3. Keep switching legs and begin
to pick up the pace until it feels
a little like running in place in a
plank position.
4. Continue “running” in your plank
for one minute.
MOUNTAIN
CLIMBER

1. Lie face up with arms and legs
extended and resting on the
Dock.
2. Keep abs tight and lift hands and
feet to meet over torso.
3. Lower your arms and legs toward
the Dock to complete one rep.
4. If this variation is too dicult,
bend the knees.
5. Do three sets of 10 reps.
VERTICAL
UP

1. With a slight bend at the knees,
lift your legs up so that your
heels are about 6 inches o
the Dock. This is the starting
position.
2. Lift your left leg up to about a 45
degree angle while your right leg
is lowered until the heel is about
2-3 inches from the Dock.
3. Repeat, alternating legs at a
steady pace.
4. Do three sets of 10 reps (5 on
each leg).
SCISSOR
KICK

1. Lie at on your back with your
legs fully extended toward
the sky.
2. Crunch toward the sky and
reach your hands to your
feet. Lower your torso to the
starting position.
3. Do three sets of 10 reps.
RAISED
LEG
CRUNCH

1. Lie on your back, legs straight
and together.
2. Keep your legs straight and lift
them all the way up to the sky
until your butt comes o the
Dock.
3. Slowly lower your legs back
down till they’re just above the
Dock. Hold for a moment.
4. Raise your legs back up and
repeat.
5. Do three sets of 10 reps.
LEG
RAISE

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