Flowin Science Friction User manual

MANUAL
SCIENCE FRICTION™
Friction Training™

INTRODUCTION
FLOWIN® is an efcient and easy to learn tness
concept based on Friction Training™ - a high intensity, low
impact workout which utilizes a patented friction technology to
help you get the most out of your tness routine.
Read through this manual carefully, and always consult your
physician before embarking on a new training regime.
Exercises and workout programs can be accessed on our
website www.owin.com. Create a free account to get started
today.
Should you not be able to complete a full workout program,
we recommend that you pick a couple of exercises and stick to
them 2-3 times a week, then gradually increase the number of
exercises until you can complete a full program. Alternatively
you can
always follow along to each program at your own pace, and
slowly build up your strength to go faster and further with
correct form.
Our basic programs are just 10-15 minutes each, so getting
started on your new workout routine couldn’t be easier!
If you have any questions about your workout, always feel free
to reach out and someone from the FLOWIN® Team will be
happy to assist you.

SAFETY INSTRUCTIONS
Before you start training
Always consult your physician before you start a new
exercise routine if you suffer from any illness, injury or other
health complication.
Immediately stop exercising and consult your physician if you
are experiencing dizziness, pain (apart from sore muscles), or
any other discomfort before, during, or after exercise.
Children under 15 years of age should not use the product
without adult supervision.
The FLOWIN® Board should only be used on horizontal, even
surfaces, preferably hard oors.
FLOWIN AB or local distributors are not responsible for person-
al injury or material damage as a result of using this product.
Instructions should be read carefully before, and followed
during, use.
Any use of FLOWIN® is at your own risk. The product should
be used responsibly, with proper indoor training shoes or bare-
foot, as well as barehanded. Pads and board should be kept
clean and dry. Oils, lotions, and other body care products or
chemicals must not come in contact with the board, nor be ap-
plied on body parts or clothing risking contact with the product.
SPECIFICATIONS & PARTS
What’s included
1 x FLOWIN® Pro Science Friction™ Board
2 x No. 1 Pads
2 x No. 2 Pads
1 x No. 3 Pad
6 x Moveable Markers
1 x Manual
Online Training
Use
Place the FLOWIN® Board on an even surface with the logo
facing upward. Place the No. 1 or No. 2 Pads with the felted
surface against the board. Place the No. 3 Pad on the oor in
front of the board. The No. 3 Pad is for support only and will
not slide on the FLOWIN® surface.
Note: The surfaces of the board and pads should always be
kept clean and dry.
Access to Online Training
Head to www.owin.com and click “Programs”. There you’ll
nd individual excercises and programs to help guide your
FLOWIN® workout.
Cleaning Instructions
The FLOWIN® Board can be safely cleaned using a damp
cloth. For deeper cleaning denatured alcohol can be used.
Note: Do not use household cleaners to clean the board, as
this may damage the surface.
The FLOWIN® Board must not be exposed to temperatures
exceeding 50° C (120° F).

Determination
The direction and length of a movement from a given starting point can be determined using the
plate’s coordinate system.
Differences in the appearance of movements between the right and left half of the body can be track-
ed. For example, the system can be used to nd differences in movement between the right and left
legs in one-legged squats or lunges. Both the length of the movement (x-axis) and lateral differences
(y-axis) can be measured and compared between the right and left legs. The positioning system can
also be used to analyze movements in the prone position, supine position, and lateral recumbent
(lying on side) position.
In addition to determining physical differences between the right and left half of the body at a given
point in time, the system can also be used to track changes in a given movement over time.
Determination of angle
The board also has markers for angles: 15˚, 30˚, 45˚, 60˚ and 75˚.
For example, the angle marker can be used to place the foot at a given angle either in internal
rotation or external rotation during exercises such as lunges or one-legged squats. Since the angle is
measured based on the 0-meridian of the plate, the movement is analyzed in relation to this position.
Control
The board’s coordinate system can also be used to control movements in relation to a desired length,
direction and path of movement. The system can either be used to limit the direction and length of
a movement, such as during rehabilitation and monitoring of progress, or to ascertain a person’s
maximum capacity. Maximum capacity may refer either to maximum distance moved (or path of
movement) in a repetition to measure maximum strength, or to changes in distance moved (or path
of movement) in several repetitions to measure sustained strength.
X: Longitudinal movement | y: Moveable marker
X/Y
Moveable marker
The movable marker has two applications. To detect the direction and
length of the movement, the marker slides in front of the pad and stops at a given coordinate when
the movement changes direction. To control the movement the marker is placed at a given coordinate
to specify a desired direction or path of movement.
Protocol
The possibilities for what can be measured by the positioning system are many. The movements
and type of data collected depend on the purpose. The protocol includes a list of some standard
exercises for general physical condition, as well as blank lines for trainers to add custom exercises.
Maximum strength
Simply put, maximum strength is the maximum force that can be obtained in a repetition, referred to
as 1RM (one repetition maximum). The system measures the length of a given movement - the distan-
ce a person can move on the plate and return to the starting position while maintaining good form.
Sustained strength
Sustained strength is the ability to develop strength over time. The number of repetitions over 20
seconds of work are measured. Mark about 60% of ROM for 1 RM and then complete as many
repetitions as possible to this mark while maintaining good form.
In addition to standardizing load and maintenance of good form during exercise, placement of
the selected support points is also standardized. To carry out repeated tests and analyses, set the
starting position for the sliding support points on the board, as well as the non-moving support points
in relation to the board. Video recording is recommended to carry out a detailed
analysis of technical performance.

For more information on FLOWIN® products, programs, and education contact:
FLOWIN AB | Almviksvagen 41 | SE-218 45 Vintrie | SWEDEN
Phone [phone] | info@owin.com | www.owin.com
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