Holonomex CORE PRO Installation guide

CORE PRO
BY
Training Manual

!WARNING
Suggested Static Weight Limit: 350 lbs
The risk of injury from participating in this or any tness regimen and/or from the performance of these exercises or similar exercises
is signicant, and includes the potential for catastrophic injury or death. You should always consult a medical professional before
undertaking any tness regimen or exercise program or diet including any exercises or techniques set forth in this manual.
This manual is for educational purposes only (i.e. they illustrate and explain various tness-related and/or exercise techniques), and
it does NOT advise that you or any other 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
exercises and/or diets depicted in the program.
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that all persons appearing in these materials do so on behalf of Holonomex, LLC and that Holonomex, LLC are the sole providers of
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NOT LIMITED TO, THE WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE. KNOWLEDGE REGARDING THE HUMAN
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Understanding The Core Pro
Foam grip: The soft foam grip offers a durable yet ergonomically com-
fortable feel to the Core Pro.
Primary Wheels: The primary wheels roll about an axle that is parallel
to the grip. These wheels allow the Core Pro to roll forward & backward.
They also contribute to the angular movement of the Core Pro.
Secondary Rollers: The 48 perimeter rollers serve as a movable
tread for the primary wheels these rollers allow the Core Pro to roll side to
side. They also contribute to the angular movement of the Core Pro.
Foam Grip
Primary Wheels
Secondary
Rollers
Movement Directions
of the Core Pro

Positions
Roll out Position A: The roll out position
A is the beginning position for many of the
exercises depicted in this manual.
Push-up Position (Toes): When assum-
ing the push-up position maintain a straight
head/neck alignment.
Modied Push-up Position (Knees):
In the modied push-up position the knees
(instead of the toes) are used as the pivot
point.
Roll out Position B: When executing a
roll out using the Core Pro it is important to
insure that the angle alpha does not exceed
180 degrees. In other words do NOT allow
your belly to sag.
90°-120°
Levels
Level 1: These exercises are designed for
the beginner or as a warm up for level 2 or 3
exercises.
Level 2: These exercises are designed for the
intermediate skill level. You should be fully
comfortable with all level 1 exercises before
attempting any maneuvers from level 2.
Level 3: These exercises are designed for the
advanced and experienced user. You should
be fully comfortable with all level 1 and level 2
exercises.
<180°

CORE PRO EXERCISE
One Arm Supported Buttery
STEP ONE: Begin in the roll out position A.
Gripping only one Core Pro in your right hand,
place your left hand at on the oor slightly
ahead of the Core Pro.
STEP TWO: Slowly begin to roll the Core Pro
out in front of you dividing your weight evenly
between your stationary hand and the Core
Pro. Remember to pivot at your knees as you
descend.
STEP THREE: When the arm that is griping the
roller is at full extension in front of you push the
Core Pro roller outwards and to the side until
your arm is perpendicular with your spine. Next
pull the Core pro roller back in towards your
body as you slowly press up and back into the
start position.
Level 1 Exercise Muscles Worked: Pectorals, Triceps, Deltoids and
Abdominals

CORE PRO EXERCISE
One Arm Forward Roll Out
STEP ONE: Begin in the roll out position A. Gripping
the Core Pro in one hand place your other hand at
on the oor slightly further out in front of your other.
Slowly and carefully begin to roll the Core Pro forward
away from your body. While doing this your supporting
arm should ex at the elbow. Remember to pivot at
your knees as you descend.
STEP TWO: Next pull the Core Pro back in
towards your body as you slowly press up and
back into the start position.
Level 1 Exercise Muscles Worked: Pectorals, Triceps, Deltoids and
Abdominals

CORE PRO EXERCISE
One Arm Side Roll Out
STEP ONE: Begin in the roll out position A. Gripping
only one Core Pro in your right hand, place your left
hand at on the oor directly in line with the other
hand. Slowly begin to roll the Core Pro out to the side
of your body dividing your weight evenly between
your stationary hand and the Core Pro. Remember to
pivot at your knees as you descend.
STEP TWO: Next pull the Core Pro roller back
in towards your body as you slowly press up and
back into the start position.
Level 1 Exercise Muscles Worked: Pectorals, Triceps, Deltoids and
Abdominals

CORE PRO EXERCISE
Wax On Wax Off
STEP ONE: Start in the push-up position while
gripping both Core Pro units. With your palms facing
towards your body.
STEP TWO: Carefully rotate one arm in a clockwise
circular motion about the oor. Next slightly shift
your weight to the opposite side and rotate the other
arm in a counter clockwise circular motion about the
oor.
Level 1 Exercise Muscles Worked: Pectorals, Triceps and Deltoids

CORE PRO EXERCISE
Prone Oblique Sweep
STEP ONE: Begin by lying in a at prone
position on a mat. Grip one Core Pro with
both hands using an over under hand grip.
STEP TWO: Now without lifting your feet or the
Core Pro, and using primarily your abdominal
muscles conduct a right side crunch (imagine
twisting to the side and trying to touch your
toes).
STEP THREE: Finally move directly from a right
side crunch over to a left side crunch.
Level 1 Exercise Muscles Worked: External and Internal Oblique
Abdominals

CORE PRO EXERCISE
Modied Vertical Leg Crunch
STEP ONE: To begin, lay at on your back, grip both
Core Pro units (palms down) at your waist. Next
slightly elevate your legs.
STEP TWO: In one smooth synchronous motion
slide both Core Pro rollers in an arc towards your
back, while simultaneously lifting your back off of
the mat and raising your legs to form a V at your
waist. Make sure the Core Pro rollers maintain
contact with the oor at all times. In a controlled
manner lower your legs and back, down to the
starting position while simultaneously sliding the
Core Pro rollers back to the original position.
Level 1 Exercise Muscles Worked: Upper and Lower Abdominals