Matt Roberts Core Stability Dome User manual

Core Stability Dome
Workouts combine cardio, strength
training, balance and flexibility

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Specically designed to integrate balance into every aspect of tness
training. This dynamic training device adds variety and challenge to any
sports and tness training program.

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Health & Safety
Important - This unit is intended for home use only
• Read all the instructions in this manual before using the product.
Keep this manual for the entire life of the product.
• Always perform general warm–up activities prior to performing any
exercises.
• Perform exercises in a slow and controlled manner.
• Keep abdominal muscles tight while performing exercises.
• Avoid straining or holding breath while performing exercises.
• Discontinue any exercise that is uncomfortable or causes pain.
• Consult your physician before beginning any type of exercise
program. This is especially important as you get older and for
individuals with pre-existing health conditions.
Mazimum User Weight : 120 kgs
Care & Maintenance
• Wipe surfaces dry following each training session.
• Do not use any solvents, clean only with a damp cloth.
Warning: Before beginning any exercise program, consult
your Doctor. This is especially important for persons over the age
of 35 or persons with pre-existing health problems. You MUST read
all instructions before using any tness equipment. ARGOS and its
associates assume no responsibility for personal injury or property
damage sustained by or through the use of this product.
Health & Safety / Care & Maintenance

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Warming Up
A warm-up is essential before any exercise is undertaken. The correct
pre-exercise procedure will prevent injury and allow the body to better
perform the required movements. A proper warm-up increases your
body temperature, heart rate, and circulation in preparation for exercise.
It is then important to release tension from the muscles to allow muscles
greater range to move and perform. This is done by following mobility
drills that can be found at www.mattroberts.co.uk.
The key areas to mobilise are:
1) Hip Flexors
2) Lower Back
3) Hamstrings
4) Upper Back
5) Quadriceps
6) Calves
Warming Up / Stretching / Cooling Down

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Suggested Stretches
The correct form for several basic stretches is shown at the right. Move
slowly as you stretch, never bounce.
1.Toetouchstretch:
Stand with your knees bent slightly
and slowly bend forward from your
hips. Allow your back and shoulders
to relax as you reach down toward
your toes as far as possible. Hold
for 15 counts, then relax. Repeat 3
times.
2. HamstringStretch :
Sit with one leg extended. Bring the
sole of the opposite foot toward you
and rest it against the inner thigh of
your extended leg. Reach toward your
toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times
for each leg. Stretches: Hamstrings,
lower back and groin.
Toe Touch Stretch / Hamstring Stretch

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3. Calf/AchillesStretch:
With one leg in front of the other, reach
forward and place your hands against a
wall. Keep your back leg straight and your
back foot at on the oor bend your front
leg, lean forward and move your hips toward
the wall. Hold for 15 counts, then relax.
Repeat 3 times for each leg. To cause further
stretching of the Achilles tendons, bend your
back leg as well. Stretches: Calves, Achilles
tendons and ankles.
4. QuadricepsStretch :
With one hand against a wall for balance,
reach back and grasp one foot with your
other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts,
then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
5. InnerThighStretch:
Sit with the soles of your feet together and
your knees outward. Pull your feet toward
your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times.
Stretching / Cooling Down

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Note
TOPSIDEOFDOME
UNDERSIDEOFDOME
PLATFORM
VALVE INLET
DOME
CONNECTION POINT (A) CONNECTION POINT (B)
DOME
NON-SLIP BASE

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[Method]
Stand balanced on one leg whilst raising the other leg, hold for 30-60
seconds or for as long as you can.
Change to the other leg and repeat.
[Effect]
Enhances the body’s balancing ability and reaction time.
Exercises front thigh muscles of the raised leg.
Single-leg Balance with Leg Raise

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[Method]
Stand balanced on one leg whilst raising the other leg out sideways,
hold for 30-60 seconds or for as long as you can.
Stay a while (no matter short or long time). Change to the other leg and
repeat it again.
[Effect]
Enhances the body’s balancing ability and reaction time.
Exercises the outer thigh and buttock muscles of the raised leg.
Single-leg Balance with Side Raise

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[Method]
Flip the dome back on its at side and stand with feet shoulder-width
apart. Place both hands on the dome and jump out into a push-up
position.
(A) Jump back into a squat and stand up.
(B) Jump onto and off the dome with both feet. Repeat 12 to 15 times.
[Effect]
Enhances the core, shoulders, lower body.
Burpee Jump

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[Method]
Sit on the dome, bend one leg and extend the other leg horizontally
above the oor.
Use one hand to hold the bent leg and extend the other hand backward.
[Effect]
Enhances the abdomen, arm and leg muscles.
Abdomen-arm-leg Mixed Exercise

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[Method]
Sit on the dome, bend up legs and place both hands behind the head.
Keep balance and try to do a stationary or continuous sit-up exercise.
[Effect]
Exercise the abdominal muscles.
Sit-Up Exercise

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[Method]
Place the dome at-side down. Rest your forearms on top of the dome
and come into a plank position, keeping your shoulders over your
elbows. Your body should be in a straight line from head to heels.
Pull your abdominals in toward your spine and squeeze your gluteals.
Hold for one minute.
[Effect]
Enhances the core, shoulders and lower body.
Forearm Plank

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[Method]
Rest your right forearm on top of the dome, stack your left foot on top
of your right, and lift your body off the ground.
Make sure you’re in a straight line from head to feet.
Contract your abs and squeeze your glutes. Hold for 30 seconds, then
switch sides.
[Effect]
Exercise the obliques, shoulders, lower body.
Side Plank

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[Method]
Lie on your back with your right foot on the dome, left leg extended
toward the ceiling, and arms along the oor, palms up.
Press your right foot into the dome and lift your torso until it’s in line with
your right thigh. Hold for two counts, then slowly lower to start.
Repeat 15 times, then switch sides.
[Effect]
Enhances the core, glutes, hamstrings.
One-Legged Bridge

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[Method]
Flip the dome over onto its dome surface.
Grip the sides of the platform and come into a plank position.
Run in place, quickly bringing each knee to your chest.
Continue for one minute.
[Effect]
Exercise the core, shoulders, lower body.
Mountain Climber

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[Method]
Flip the dome over onto its dome surface.
Grip the sides of the platform or place your hands on top of it and
perform a push-up, holding your body in a straight line.
Do 10 repetitions.
[Effect]
Exercise the core, chest, arms, lower body.
Push-up

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