GoFit WOBBLE BOARD Installation guide

WOBBLE BOARD WARNING
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 or 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 particular 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 conditions that make the exercises or diets depicted inappropriate for you).
You acknowledge and agree that the Materials are provided by GoFit, LLC (directly and/or through their licensors). You agree that all persons appearing 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.
GOFIT, LLC AND ITS AFFILIATED COMPANIES, DIRECTORS, 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
SHOULD CHECK THE FOLLOWING WEBSITE FROM TIME TO TIME IN ORDER TO DETERMINE WHETHER THERE IS ANY NEWS REGARDING THE MATERIALS AT WWW.GOFIT.NET;
HOWEVER GOFIT, LLC HAS NO OBLIGATION TO PROVIDE UPDATES AND NEWS.
WARNING

WOBBLE BOARD USAGE
Wobble Board
• The Wobble Board 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 Wobble Board could pose a 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 Wobble Board.
• Be sure to wear appropriate exercise clothing and footwear such as sneakers or exercise shoes.
• The Wobble Board is not recommended for use during pregnancy.
• The Wobble Board should only be used for its intended purpose as outlined in this training manual.
MAINTENANCE AND CARE
• Clean the Wobble Board with mild soap and warm water. DO NOT use abrasive or chemical cleaners.
DO NOT immerse Wobble Board into water.
• Keep the Wobble Board out of direct sunlight. The Wobble Board should not be placed anywhere where it would be exposed to
extreme high or low temperatures, heat sources or open flame.
WARNING Read and follow all information before use.
Serious injury or fatality may occur.

WOBBLE BOARD SET UP
Raise GoFit Wobble Board by turning the base counter-clockwise.
Lower GoFit Wobble Board by turning the base clockwise.
3"
4"

Exercise Program
WOBBLE BOARD EXERCISE
5
The Wobble Board trains Muscular Endurance, Core Strength, and Balance.
Customize your own program by adding the exercises of your choice,
or start with the progressive Wobble Board exercise programs included.
LEVEL ONE • LEVEL TWO • LEVEL THREE
*It is recommended to all who are new to the Wobble Board to begin with Level One.

6
WOBBLE BOARD EXERCISE
Perform one repetition of the exercises in this manual to become familiar with the
equipment. For standing exercises, position the Wobble Board 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. Lower the height of the Wobble Board by turning
the base as far clockwise as it will go.
Perform multiple repetitions of the exercises in this manual. Do not exceed 15 reps per
set. Perform 1-3 sets. Position the Wobble Board away from the wall where you have no
assistance for standing exercises.
LEVEL ONE
2-3 x weekly
LEVEL TWO
3 x weekly
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. Raise the height of the Wobble Board by turning the base counter-clockwise.
*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 wobble board. Instability is a key function of the Wobble Board.
Falling may result from the use of this equipment.

Two-Foot Lateral Balance
STEP ONE - Step onto the Wobble Board, 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 feet.
Ankle Strength and Stability
WOBBLE BOARD EXERCISE
7

Two-Foot Linear Balance
WOBBLE BOARD EXERCISE
8
STEP ONE - Step your right foot onto the front portion
of the Wobble Board, where the board will tip forward.
STEP TWO - Carefully lift your left foot off of the floor
and place it on the back portion of the Wobble Board
to balance the board on all sides. Repeat, switching
your left foot to the front and carefully balancing with
your right foot on the back.
Ankle Strength and Stability

Clocks
STEP ONE - Begin in two-foot
lateral balance. Soften through
knees and tilt the Wobble Board
forward, where it bottoms-out at
12 o’clock.
STEP TWO - Return to lateral
balance position. Repeat, altering
your center of gravity ever so
slightly and tilt the board to the
side where it bottoms-out at
3 o’clock.
STEP THREE - Return to lateral
balance position. Repeat at
6 o’clock and 9 o’clock.
STEP FOUR - After touching all
four points, reverse the order.
Ankle Strength and Stability
WOBBLE BOARD EXERCISE
9

Squat
WOBBLE BOARD EXERCISE
10
STEP ONE - Begin in two-foot lateral balance.
STEP TWO - Bend your knees and hips, careful never to allow
knees to travel beyond the balls of your feet as you lower into a
squat. Maintain flat back posture. Keep chest lifted. Begin with
a shallow squat.
With training, go deeper into your squat.
Try not to let the Wobble Board bottom-out on any
side. Maintain perfect balance between your feet.
Lower Body Strength,
Hip and Ankle Strength, Stability

Single-Leg Balance
STEP ONE - Step one foot onto the
center of the Wobble Board.
STEP TWO - Lift your free leg off of the
ground and try to balance on your one
foot. Begin with your lifted foot close to the
surface of the board.
With training, lift the free knee higher.
Ankle Strength and Stability
WOBBLE BOARD EXERCISE

Glute Bridge with Upper Body Instability
STEP ONE - Position the Wobble Board between your
shoulders. Feet should be grounded, hip width apart.
The instability of the shoulders will require greater
stability of the hips.
STEP TWO - Raise your pelvis towards the ceiling.
Resist gravity as you slowly lower down.
With training, progress to performing this
exercise with one balance point removed
(one leg lifted up towards the roof). If you
remove a balance point be sure to perform
equal number of repetitions on each side.
Glute Strength and Hip Mobility
WOBBLE BOARD EXERCISE
12

Low Plank
STEP ONE - Position your forearms onto the
Wobble Board.They should be approximately
shoulder width apart and parallel to one
another. Maintain perfect balance between
your forearms.
STEP TWO - Extend your knees and grip the
floor with the balls of your feet, completely
lifting your legs off the ground. 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.
With Training, progress to performing
this exercise with one balance point
removed (hyper extend at one hip,
lifting your leg towards the roof,
contracting through the glutes).
Core Strength,
Shoulder Strength, and Stability
WOBBLE BOARD EXERCISE
WARNING:Finger-pinch may occur.

High Plank
STEP ONE - Begin in low plank position.
STEP TWO - Extend at your elbows,
therefore placing your hands onto the
Wobble Board, directly underneath your
shoulders. Arms should be perfectly straight.
Core Strength,
Shoulder Strength, and Stability
WOBBLE BOARD EXERCISE
14
WARNING:Finger-pinch may occur.

Side Plank
For Level Three place one hand on the center of the
Wobble Board. Stagger your feet to face the side wall.
Lift your free arm towards the ceiling.
Level One is performed in a low side plank position by
placing the forearm on the center of the Wobble Board.
Stagger your feet to face the side wall. Lift your free arm
towards the ceiling.
Core Strength,
Shoulder Strength,and Lateral Stability
WOBBLE BOARD EXERCISE
15
WARNING:Finger-pinch may occur.
LEVEL ONE LEVEL THREE

Push-Up
STEP ONE - Position one hand in the center of
the Wobble Board. Position your other hand on the
floor. Your hands should be at nipple-line, about
12" wider than shoulder width on each side. Take
your legs out to high plank position.
STEP TWO - Lowering your body as one unit, drop
your nose to the floor then push your body up. Try to
inhale as you lower down and exhale as you push up.
Be sure to perform equal number of repetitions on
each side, switching your hand on the Wobble Board.
With training, you can make this exercise
more challenging by adding a high
side plank in-between each push-up.
Modifications for this exercise include
widening the stance of your legs or
dropping your knees down to the ground
(ideally on a padded surface).
Shoulder and Chest Strength,
Shoulder Stability
WOBBLE BOARD EXERCISE
16
LEVEL THREE

Tricep Push-Up
STEP ONE - Position your hands on the Wobble
Board, just outside of your lower rib cage, slightly
wider than the width of your body. Start with your
body in high plank position.
STEP TWO - Resist gravity while slowly lowering
your body down to the board, keeping elbows pulled
in tightly towards your body. Press back up to the
top, pushing the Wobble Board away yet keeping it
balanced on all sides.
Try to incorporate your breath: inhale as you
lower yourself, exhale as you push up.
Tricep and Core Strength,
Shoulder Stability
WOBBLE BOARD EXERCISE
17
WARNING:Finger-pinch may occur.

Calf Stretch
STEP ONE - Place your left foot on the back
portion of the Wobble Board, where the board
bottoms-out to the back.
STEP TWO - Stand up straight and tall, press your
weight into your front leg, keep your back heel engaged
with the Wobble Board, and be sure both feet face
forward at 12 o’clock. Repeat on your right side.
Stretching: Gastrocnemius and Soleus
WOBBLE BOARD EXERCISE
18

Bent-Knee Calf Stretch
STEP ONE - Place your left foot on the back of the
Wobble Board, where the board bottoms-out to the
back. Bend slightly into your front leg to position your
body in a shallow lunge.
STEP TWO - Displace your weight into your front leg.
Keep your back heel engaged with the board, but
create about a 15-degree bend in the back of your
knee. Be sure both feet face forward at 12 o’clock.
Repeat on the right side.
Stretching: Soleus and Achilles Tendon
WOBBLE BOARD STRETCHES
19

Hamstring Stretch—Board Forward
STEP ONE - Place a rolled-up towel or a Foam Roller
between your thighs. Step your feet slightly in front of
the center of the Wobble Board, where they angle down
to the front. Depending on the length of your feet, your
toes may touch down to the floor; if that happens,
scoot your heels back a little further so that both feet
completely fit on the board.
STEP TWO - Flex forward at your hips, maintaining flat
back posture, and reaching towards your toes. Squeeze in
on the towel or Foam Roller to lock-in through the pelvic
floor. If you cannot touch your toes without rounding your
back, simply reach for your shins instead.
The use of a towel or Foam Roller is optional.
Stretching: Tibialis Anterior,
and All of the Hamstring Muscles
WOBBLE BOARD STRETCHES
20