GoFit Broak Benter Installation guide

Training Manual
STABILITY DISK
Read all information before use. Serious injury or fatality may occur.
Brook Benten
M.Ed, ACSM-HFS, RKC
FEATURING PROFESSIONAL TRAINER

WARNING 1A
Introduction 2A
Usage Instructions 3A-4A
Exercise Program 5A
Modified V-Sit 1
V-Sit 2
Double Crunch 3
Basic Crunch 4
Two-Foot Balance 5
Two-Foot Balance with Squat 6
Single Leg Balance 7-8
Walking Lunge 9
Glute Bridge with Upper Body Instability 10
Low Plank 11
High Plank 12
Side Plank 13
Inverted Oblique Crunch 14
Push-Ups 15
Table Of Contents

The risk of injury from participating in this or any fitness regimen and/or
from the performance of these exercises or similar exercises is significant,
and includes the potential for catastrophic injury or death. You should and
must consult a medical professional before undertaking any fitness regimen,
exercise program, or diet including any exercises or techniques set forth in
these materials (whether in video/DVD, book or pullout card form—collectively
referred to in every media form as “Materials”).
These Materials are for educational purposes only (i.e. they illustrate and
explain various fitness-related and/or exercise techniques), and they do NOT
advise that you or any other particular viewer undertake or perform any particu-
lar technique or exercise. You agree that you will not undertake or perform any
exercise or technique described in the Materials until and unless you consult-
with and are cleared-by a medical doctor in relation to such participation, and
you agree to the terms of these Warnings and Disclaimers.
The models depicted in this program are well trained athletes and only you and
your doctor can assess whether you are suited for the exercises and/or diets
depicted in the program (e.g., you may have pre-existing injuries or other condi-
tions that make the exercises or diets depicted inappropriate for you).
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in these Materials do so on behalf of GoFit, LLC and that GoFit, LLC are the
sole providers of the content of the Materials, notwithstanding any other person
in the Materials appearing to endorse or recommend the Materials.
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TORS, OFFICERS, EMPLOYEES, AGENTS (INCLUDING THE MODELS IN THE
MATERIALS) MAKE NO WARRANTIES OF ANY KIND OR NATURE RELATING TO
THE MATERIALS, EITHER EXPRESS OR IMPLIED, AND EXPRESSLY DISCLAIMS
ALL SUCH WARRANTIES AND REPRESENTATIONS, INCLUDING, BUT NOT LIMITED
TO, THE WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE. KNOWLEDGE
REGARDING THE HUMAN BODY AND EXERCISES CHANGES; THEREFORE, YOU
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WARNING
1A

Use this manual as a visual reference exercise guide
for use with the GoFit Stability Disk. Always start
at a level that will allow you to complete all the
recommended reps and sets described in this manual.
Be patient and persistent; building strength takes
time. Consume a healthy, balanced, low-fat,
calorie-conscious diet to compliment this program.
Thank you for your GoFit purchase. We strive to be
your one source for superior, innovative, home-fitness
products at a great value. For other GoFit products,
visit your local retailer, or go to gofit.com and see our
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Introduction
2A

Stability Disk
• The Stability Disk is not a toy; keep out of reach of children. If
allowing anyone under 18 to use it for exercise purposes they
must have constant adult supervision.
• The Stability Disk could pose a falling hazard to children and
pets, therefore must NEVER be left unattended.
• When first attempting any exercise shown, use caution while
determining your physical limitations.
• GoFit, LLC is not responsible for any personal property damage
that may occur while using the Stability Disk.
• The Stability Disk is not a flotation device.
• The Stability Disk is not recommended for use during pregnancy.
• The Stability Disk should only be used for its intended purpose as
outlined in this training manual.
MAINTENANCE AND CARE
• Clean the Stability Disk with mild soap and warm water.
DO NOT use abrasive or chemical cleaners.
DO NOT immerse Stability Disk into water.
• Keep the Stability Disk out of direct sunlight. The Stability Disk
should not be placed anywhere where it would be exposed to
extreme high or low temperatures, heat sources or open flame.
Usage Instructions
3A

Usage Instructions Ctd.
4A
EVERYDAY USAGE
Simply place the Stability Disk on top of the seat of your office chair. Adjust
the seat height so that when sitting on the disk, your knees are level with your
hips. Sit with your buttocks in the center of the Stability Disk. Be cognizant to
sit tall with shoulders back and chest lifted. Try not to slouch; sit up straight.
Chair Sit: Posture and Core Strength
Using the Stability Disk as a seat cushion should assist with
improving posture and may alleviate mild lower back pain.

Exercise Program
5A
The Stability Disk trains Muscular Endurance, Core Strength,
and Balance.
Customize your own program by adding the exercises of your
choice,or start with the progressive Stability Disk exercise
programs included.
LEVEL ONE • LEVEL TWO • LEVEL THREE
It is recommended to all who are new to the Stability Disk to
begin with Level One.
*Before beginning these exercises, be sure that the space is clear of any objects that may
injure you if you should lose your balance and fall from the Stability Disk. Instability is a key
function of the Stability Disk. Falling may result from the use of this equipment.
LEVEL ONE (2-3 x weekly):
Perform one repetition of the exercises in this manual to become
familiar with the equipment. For standing exercises, position the
Stability Disk near a wall and lightly touch the wall with one hand;
as balance feels established, play with removing your hand from
the wall then reach back when necessary.
LEVEL TWO (3 x weekly):
Perform multiple repetitions of the exercises in this manual. Do
not exceed 15 reps per set. Perform 1-3 sets. Position the Stability
Disk away from the wall where you have no assistance for standing
exercises.
LEVEL THREE (3-4 x weekly):
Work to fatigue, meaning do as many reps as you can with perfect
form. With exercises where you have multiple balance points,
remove one point of balance by levitating one leg or arm.

STABILITY DISK
Training Manual
1
Modified V-Sit
Core Strength and Hip Mobility
STEP TWO - Finish with your shins parallel to the
ground and ceiling.
STEP ONE - Sit on the Stability Disk with both of your feet
grounded. Lean back slightly. Keep your chest lifted and
back flat. With one foot at-a-time, remove a balance point.

STABILITY DISK
Training Manual
2
V-Sit
Core Strength, Hip Mobility,
and Hamstring Flexibility
STEP TWO - Extend at your knees, squeeze your inner thighs
together, point your toes, and lift both your chest and legs,
to form a perfect “V.”
STEP ONE - Begin in modified v-sit position.

STABILITY DISK
Training Manual
3
Double Crunch
Abdominal Strength and Hip Mobility
STEP ONE - Begin in modified v-sit position.
STEP TWO - Lean your upper body back and
extend your lower body out while balancing on
the Stability Disk.
STEP THREE - Engage your abdominal muscles
and pull your legs back in to modified v-sit.
Try to incorporate your breath: inhale as you lean back,
exhale as you crunch in.

STABILITY DISK
Training Manual
4
Basic Crunch
STEP ONE - Place the Stability Disk under your lower back.
Begin with your shoulders grounded and your heels on the
floor, hip width apart.
STEP TWO - Engage your abdominals and crunch your lower ribs closer to
your hip bones, raising your shoulders off of the ground. Be cognizant to keep
your elbows out in your peripheral vision and chin lifted off of your chest.
Resist gravity as you slowly lower down to the starting position.
Abdominal Strength
Try to incorporate your breath: exhale as you crunch
up, inhale as you lower down.

STABILITY DISK
Training Manual
5
Two-Foot Balance
Ankle Strength and Stability
STEP ONE - Step on to the Stability
Disk one foot at-a-time. Feet should be
positioned hip width apart.
STEP TWO - Try not to bottom-out
on any side. Maintain perfect
balance between your two feet.

STABILITY DISK
Training Manual
6
Two-Foot Balance with Squat
Lower Body Strength,
Hip and Ankle Strength, and Stability
STEP ONE - Begin in two-foot
balance position.
STEP TWO - Bend your knees and hips, careful
never to allow your knees to travel beyond the
balls of your feet as you lower into a squat.
Maintain flat back posture. Begin with a shallow
squat. Try not to let either foot bottom-out.
Maintain perfect balance between your two feet.
With training, go deeper into your squat.

STABILITY DISK
Training Manual
7
Single Leg Balance (Level One)
Ankle Strength and Stability
STEP ONE - Step one foot onto the
center of the Stability Disk.
STEP TWO - Lift your free leg off of
the ground and try to balance on
your one foot. Begin with your free
foot close to the disk.
With training, move to Level Two.
LEVEL ONE

STABILITY DISK
Training Manual
8
Single Leg Balance (Level Two & Three)
Ankle Strength and Stability
LEVEL TWO—With training, go
into low tree pose, where your
free foot is positioned into the
calf of your balancing leg.
LEVEL THREE—With further
training, go into high tree pose,
where your free foot is positioned
into the inner thigh of your
balancing leg. Never push your
free foot directly into the knee of
the balancing leg.
LEVEL THREELEVEL TWO

STABILITY DISK
Training Manual
9
Walking Lunge
Lower Body Strength, Hip and Ankle Strength, and Stability
STEP ONE - Place one foot on the center of the
Stability Disk. Place your free leg about one-leg’s
distance behind you. Bend deeply through both
knees, dropping the body into a back lunge. Be
cognizant that your front knee should not travel
beyond the ball of your foot. Your upper body
should not hunch forward like a bent nail. Engage
your core muscles and stay perfectly upright with
your torso and upper body.
STEP THREE - Bend deeply through both of
your knees, dropping your body into a forward
lunge. Be cognizant that your front knee
(grounded) should not travel beyond the ball
of your foot. Push off against the ground and
lift briefly back into the single-leg balance as
you go into the back lunge. Be sure to perform
equal number of repetitions on each side,
switching the foot on the Stability Disk.
STEP TWO - Lift your back leg into a brief single-leg
balance and reposition it in the front, about one-leg’s
distance ahead.

STABILITY DISK
Training Manual
10
Glute Bridge w/ Upper Body Instability
Glute Strength and Hip Mobility
STEP ONE - Position the Stability Disk between your shoulders.
Your feet should be grounded, hip width apart. The instability of
your shoulders will require greater stability from your hips.
STEP TWO - Raise your pelvis towards the
ceiling. Resist gravity as you slowly lower down.
LEVEL THREE—With training, progress to
performing this exercise with one balance
point removed (one leg lifted up towards the
roof). Be sure to perform equal number of
repetitions on each side if you remove
a balance point.
LEVEL THREE

STABILITY DISK
Training Manual
11
Low Plank
Core and Shoulder Strength, and Stability
STEP ONE - Position your forearms onto the Stability Disk. They should be
approximately shoulder width apart and parallel to one another.Try not to
bottom-out on either side. Maintain perfect balance between your two forearms.
STEP TWO - Extend your knees and grip the floor with the balls of your feet,
completely lifting your legs off of the ground. Your feet can be touching together.
There should be a straight line from the lobe of your ear to the middle of your
shoulder to the side of your hip, side of your knee, and side of your ankle.

STABILITY DISK
Training Manual
12
High Plank
STEP ONE - Begin in a low tricep push-up position.
STEP TWO - Extend at your elbows, therefore placing your
hands into the Stability Disk, directly underneath your
shoulders. Your arms should be perfectly straight.
Core and Shoulder Strength, and Stability
If you have weak wrists or carpel tunnel syndrome, modify by
creating a fist and knuckling down into the disk.

STABILITY DISK
Training Manual
13
Side Plank
Core and Shoulder Strength, and Lateral Stability
LEVEL ONE—Place one forearm in
the center of the Stability Disk.
Stagger your feet to face the side
wall. Lift your free arm towards
the ceiling.
LEVEL THREE—With further
training, progress to binding
the big toe with two fingers
and lifting your leg higher.
LEVEL TWO—With
training, progress to
lifting your top leg about
2-feet above the ground.
LEVEL ONE
LEVEL TWO
LEVEL THREE