Mad Dogg Athletics Spin Fitness Dual-Grip Medicine Ball User manual
EXERCISE
GUIDELINES
Dual-Grip
Medicine
Ball
PLEASE READ THE EXERCISE
INSTRUCTIONS BELOW BEFORE
USING THIS PRODUCT!
It is advised that you consult with your•
physician before beginning any exercise
program.
Always wear comfortable clothing and•
shoes that will allow your skin to breathe
during your workout.
Before using the equipment, warm your•
body up with 5-15 minutes of cardiovascular
exercise or other rhythmic movement.
Allow30-60secondsofrestbetweeneach•
setofexerciseand60-90secondsofrest
between different exercises.
Make sure to work both the front and back•
of the body equally to ensure a total-body
workout and proper muscle balance.
Perform all exercises slowly and with•
control in a full range of motion.
Maintain proper alignment in your spine,•
wrists and hands on all exercises.
Keep your abdominals active on all•
exercises.
Discontinue exercising if you begin to feel•
nauseated or dizzy, or if you have any
pain that makes you uncomfortable. If this
continues, seek the professional help of a
physician.
Always breathe with movement.•
Allow24-48hoursbetweenstrength•
exercise workouts.
Exercise #1: Shoulder Presses
Level: Beginner
Starting Position:
Stand with your feet hip-width apart.•
Bend your knees slightly.•
Look straight ahead.•
Hold the ball by the handles in front of•
your chest.
Execution:
Inhale to prepare.•
Exhale as you extend your arms above•
yourheadata45-degreeangle.
Lower the ball until your elbows are back•
in line with your shoulders.
Keep your back straight and head in line•
with your spine.
Do1-2setsof10-15repetitions.•
Exercise #2: Tricep Presses
Level: Beginner
Starting Position:
Stand with your feet hip-width apart.•
Bend your knees slightly.•
Look straight ahead.•
Hold the ball by the handles overhead with•
your upper arms by your ears.
Execution:
Inhale to prepare.•
Exhale as you lower the ball behind your•
head, keeping your elbows pointing
forward.
Inhale to pause and then exhale as you•
press the ball back to the starting position.
Keep your back straight and head in line•
with your spine.
Do1-2setsof10-15repetitions.•
For a less challenging modification, sit on a•
bench or chair and perform this exercise.
Exercise#3 Wood Chop
Level: Intermediate
Starting Position:
Stand with your feet in a wide stance.•
Hold the ball in both hands, with your•
arms extended at chest level.
Stand up straight.•
Execution:
Inhale to prepare.•
Exhale as you rotate your torso to the•
right side, bringing the ball down toward
your right knee.
Inhale as you rotate and pull the ball•
toward the ceiling on the left side.
Rotate your spine back to the starting•
position, keeping your abdominals
engaged. Allow your head to follow
your spine.
Do8-10repetitionsoneachside.•
Exercise#4: Side Plank with Rows
Level: Advanced
Starting Position:
Lie on the floor on your right side. Stack•
your feet on top of each other.
Place your right hand on the floor slightly•
in front of your shoulder.
Hold the ball in your left hand in front of•
you.
Lengthen your spine.•
Draw your shoulders away from your ears.•
Execution:
Inhale to begin and then exhale as you lift•
into a side plank position.
Hold the side plank as you lift the ball up•
to your chest.
Lower the ball without touching the floor•
for 5-8 repetitions.
For a more challenging modification, extend•
the arm and lift the ball to the ceiling.
Do 1-2 sets of 5-8 repetitions on each side.•
CARE AND MAINTENANCE
Keep your ball clean by wiping it down with a soft cloth and warm, soapy water after•
each use. Do not use harsh or abrasive chemical cleansers.
Keep your dual-grip medicine ball away from heat, cold and sharp objects.•
Avoid using the ball on abrasive surfaces.•
Avoid bouncing the dual-grip ball.•
EXERCISE USE
For additional exercise information, see the SPIN Fitness educational programs•
and DVDs.
Make sure to select a ball that is appropriate for your fitness level.•
Avoid using the ball without shoes.•
Do not stand or kneel on the ball.•
IMPORTANT INFORMATION
MAD DOGG ATHLETICS, INC. (MDA) ASSUMES NO LIABILITY FOR INJURY OR DAMAGES THAT MAY
OCCUR WITH THE USE OF THIS PRODUCT. MDA WARRANTS THAT THE DESIGN OF THIS PRODUCT
IS IN CONFORMANCE WITH ALL APPLICABLE SPECIFICATIONS, REGULATIONS AND PRODUCT
QUALITY STANDARDS. AT THE TIME OF SALE THE PRODUCT SHALL BE FREE FROM DEFECTS IN
WORKMANSHIP AND MATERIALS. MDA SHALL NOT BE LIABLE OR IN ANY WAY RESPONSIBLE FOR
ANY INCIDENTAL OR CONSEQUENTIAL DAMAGES BASED UPON BREACH OF ANY EXPRESS OR
IMPLIED WARRANTY ON THIS PRODUCT OR OTHERWISE.
SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF IMPLIED WARRANTIES OR
CONSEQUENTIAL DAMAGES, SO THE ABOVE EXCLUSIONS AND LIMITATIONS MAY NOT APPLY TO
YOU. THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS, AND YOU MAY ALSO HAVE OTHER
RIGHTS WHICH MAY VARY FROM STATE TO STATE.
MAD DOGG ATHLETICS, INC.
2111NarcissusCourt•Venice,CA90291•USA
Tel+1.800.847.SPIN(7746)or+1.310.823.7008
Fax+1.310.823.7408
©2009MadDoggAthletics,Inc.Allrightsreserved.Spin®,Spinning®,Spinner®,SpinFitness®,andtheSpinningandSpinFitnesslogosare
registered trademarks of Mad Dogg Athletics, Inc.
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