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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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

CORE PRO EXERCISE
Side Slide Out Press Up
STEP ONE: Begin by starting in the push-up position
while gripping both Core Pro units and your palms
facing towards your body. Next slowly begin to lower
your body to the oor, as you descend slide one arm
further out to the side to create an offset.
STEP TWO: Slowly slide the Core Pro roller
back in towards your body as you press up and
back into the start position.
Level 2 Exercise Muscles Worked: Pectorals, Triceps and Deltoids

CORE PRO EXERCISE
The More Perfect Push-up
STEP ONE: Start in the push-up position while
gripping both Core Pro units. With your palms facing
towards your body slowly begin to lower your body to
the oor, as you descend rotate your palms inward in
one slow and controlled movement.
STEP TWO: In a smooth and controlled fashion
press yourself back up to the beginning position
remembering to rotate your palms back in
towards your body.
Level 2 Exercise Muscles Worked: Pectorals and Triceps

CORE PRO EXERCISE
Prone Triceps Extension
STEP ONE: Begin in the roll out position A. Gripping
the Core Pro’s in front of you. Keeping your back
straight and pivoting at your knees. Slowly begin to
dip down towards the oor bending your arms at the
elbows.
STEP TWO: With your arms exed at right angles
and your forearms parallel to the oor slowly begin to
press up to the starting position using primarily your
triceps muscle.
Level 2 Exercise Muscles Worked: Triceps and Abdominals

CORE PRO EXERCISE
Side Roll Out
STEP ONE: Begin in the roll out position A. Gripping
both Core Pro’s. Slowly and carefully begin to roll the
Core Pro rollers out to the side. Remember to pivot
at your knees as you descend.
STEP TWO: Next pull the Core Pro rollers back
in towards your body as you slowly press up and
back into the start position.
Level 2 Exercise Muscles Worked: Pectorals, Triceps, Deltoids, and
Abdominals

CORE PRO EXERCISE
Forward Roll Out
STEP ONE: Begin in the roll out position A. Gripping
both Core Pro’s. Slowly and carefully begin to roll
the Core Pro rollers forward away from your body.
Remember to pivot at your knees as you descend.
STEP TWO: Next pull the Core Pro rollers back
in towards your body as you slowly press up and
back into the start position.
Level 2 Exercise Muscles Worked: Pectorals, Triceps, Deltoids, and
Abdominals

CORE PRO EXERCISE
Angled Roll Out
STEP ONE: Begin in the roll out position A. Gripping
both Core Pro’s. Slowly and carefully begin to roll
the Core Pro rollers away from your body at approxi-
mately a 45 degree angle to your back. Remember to
pivot at your knees as you descend.
STEP TWO: Once you have rolled out as far
forward as possible begin pulling the Core Pro
rollers back in towards your body as you slowly
press up and back into the start position.
Level 2 Exercise Muscles Worked: Pectorals, Triceps, Deltoids, and
Abdominals

CORE PRO EXERCISE
Split Forward & Side Roll Out
STEP ONE: Start in the roll out position A; while grip-
ping both Core Pro units. With your right palm facing
towards your body and the left facing inwards towards
your centerline, slowly roll your right arm forward
while simultaneously rolling your left arm outward to
the left side (your arms should make a right angle).
STEP TWO: Once you have rolled out as far as
possible begin pulling the Core pro rollers back
in towards your body as you slowly press up
and back into the start position. Remember to
alternate sides for an even workout.
Level 3 Exercise Muscles Worked: Pectorals, Triceps, Deltoids, and
Abdominals

CORE PRO EXERCISE
Forward Ladder Climbers
STEP ONE: Begin in the roll out position A. Gripping
both Core Pro’s. Slowly and carefully begin to roll
the Core Pro rollers forward away from your body.
Remember to pivot at your knees as you descend.
STEP TWO: Next while maintaining a rolled
out position begin rolling the Core Pro’s back
and forth in rapid succession. After 4-8 rounds
roll back up to the starting position. Pay careful
attention not to allow your lower back to sag.
Level 3 Exercise Muscles Worked: Pectorals, Deltoids, and Abdominals

CORE PRO EXERCISE
Buttery (Variation 1)
Level 3 Exercise Muscles Worked: Pectorals, Triceps, Deltoids, and
Abdominals
STEP ONE: Begin in the roll out po-
sition A. Gripping both Core Pro’s.
Slowly and carefully begin to roll the
Core Pro rollers forward away from
your body. Remember to pivot at
your knees as you descend.
STEP TWO: As you de-
scend to the roll out position
B remember to pivot at your
knees and keep your head
and neck aligned.
STEP THREE: As you
approach position B begin
to slide the Core Pro rollers
out away from the center
in a reverse buttery stroke
motion.
STEP FOUR: As you slide
the Core Pro rollers out
away from the center you
should simultaneously press
your body up and back into
the starting position.

CORE PRO EXERCISE
Buttery (Variation 2)
Level 3 Exercise Muscles Worked: Pectorals, Triceps, Deltoids, and
Abdominals
STEP ONE: Begin in the roll out
position A. Gripping both Core
Pro’s. Slowly and carefully begin
to roll the Core Pro rollers out to
the side.
STEP TWO: As you de-
scend to the roll out position
B the sideways roller motion
should slowly curve forward
and in towards your body.
Remember to pivot at your
knees and keep your head
and neck aligned during
your descent.
STEP THREE: As you
approach position B begin
to slide the Core Pro rollers
in towards the center in a
buttery stroke motion.
STEP FOUR: Once you
reach position B you should
begin to pull the Core Pro
rollers back in towards your
body as you slowly press
up and back into the start
position.