Matt Roberts Exercise Mat User manual

Exercise Mat

21
Health & Safety
Imp o rta nt - This un it is inte nd e d fo r hom e u se o nly
•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.
Care & Maintenance
• Wipe surfaces dry following each training session.
•Do not use any solvents, clean only with a damp cloth.
Health & Safety / Care & MaintenanceMatt Roberts Exercise Mat
Wa rning :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 equipment. Argos and its associates assumes
no responsibility for personal injury or property damage sustained by or
through the use of this product
Made under licence from Matt Roberts Personal Training Limited. The Matt Roberts
logo is a registered trade mark of Matt Roberts Personal Training Limited. Produced for
Argos Ltd, 489-499 Avebury Boulevard, Milton Keynes, MK9 2NW
www.mattroberts.co.uk
I designed this range to the demands that I have on exercise
equipment when working with my clients. Every piece has been
designed, tested and perfected in my Personal Training clubs
so that I can deliver my programmes and solutions
direct to you.
Matt Roberts is one of the world’s most recognised and
respected Personal Trainers, and is the name that is
synonymous with Fitness Training in the UK. As Trainer
to the world’s most famous Celebrities, Leaders and
Sportspeople, Matt is renowned for producing amazing
results, fast, every time.
For floor work every house needs an exercise mat. With this
design I wanted to make a mat that had good thickness and
plenty of support and yet folded away nice and small so it
would fit away out of sight.

3 4
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
The correct form for several basic stretches is shown 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.
Stretches: Hamstrings, back of knees and back.
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.
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
on the 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 further stretch 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.
Stretches: Quadriceps and hip muscles.
Warming Up, Stretching & Cooling Down
Cooling Down Stretches

65
3 x 12 reps for Core
Four Point Bird-Dog Prone Cobras
Kneel down on the floor, place your hands underneath your shoulders and position your
knees underneath your hips. Roll your pelvis forwards and backwards until you are
happy that you have found your mid-position (neutral pelvis). Slide your shoulder blades
down your back and away from your ears. Holding this position slide your right hand
forwards, lifting it off the mat. At the same time slide your left leg backwards. Raise your
arm and leg until they are in-line with your back. Repeat the movement for the left arm
and right leg to complete the rep.
3 x 12 reps each side for Mid-Back
Lie on your front with your forehead resting on a towel or soft mat. Point your hands
towards your feet with your palms facing the floor. Holding this position, slide your
shoulder blades downwards and lift your upper body off the floor, starting with the
shoulders and continue until your hips are lifted. Lower your body back to the starting
position and repeat. Be careful not to initiate the movement from your lower back.

87
Clams Feet Down
3 x 12 reps each side for Bum 3 x 12 reps each side for Mid-Back
Lie on your side with your underneath arm outstretched in line with your upper body, rest
your head on this arm. Bend your hips to 45 degrees and your knees to 90 degrees
keeping your shoulders, hips, knees and feet stacked on top of each other. Roll your
pelvis forwards and backwards until you are happy that you have found your mid-position
(neutral pelvis). Holding this position lift the top knee away from the bottom knee keeping
the feet together. Slowly return the top knee to the starting position and repeat.
Kneel down on the floor, place your hands slightly forward of your shoulders and your
knees underneath your hips. Roll your pelvis forwards and backwards until you are happy
that you have found your mid-position (neutral pelvis). Push up through the shoulder
blades rounding the upper back feeling a stretch between the shoulder blades. Push
down and try to push the upper back through the middle of the chest without rounding
the lower back.

109
Single Leg Glute Bridges
3 x 30 second holds for Core/Abs 3 x 12 per leg for Legs & Bum
Plank Hold
Lie on your back with your feet on the floor and your knees bent. Keep rolling your
pelvis forward and backwards until you are happy that you can find the mid-point
(neutral pelvis). Hold this position. Remove one foot and hold this leg in line with the
other leg. Slowly lift your pelvis off the floor until your hips and knees are in line with
your shoulders; make sure you keep your thighs parallel. Slowly lower down into the
starting position and repeat.
Lie face down with your elbows on the ground; elevate your body up keeping your
weight distributed between your forearms and feet. Your elbows should be bent at a
90 degree angle. Keep your back straight with the hips raised off the floor. Squeeze
the torso tight ensuring the body is parallel to the floor. Hold this position for as long
as required.

PRODUCED FOR ARGOS STORES LTD
489-499 AVEBURY BOULEVARD
MK9 2NW
HELP LINE NUMBER: 0845 6000 464
This great exercise mat works to complete an all round
workout with the Dumbbells and Resistance Bands.