Power Systems VersaRoll 50cm User manual

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2005 by Power Systems Inc. Rev B 10/07
VersaRoll™ 50cm
VersaRoll™ 60cm
DISCLAIMER
The following guidelines should be observed when using the VersaRoll™:
•The maximum loading capacity on the regular VersaRoll™ is 750 lbs. or 341 kg.
Static and roll is burst resistant up to 500 lbs. or 227 kg.
•Inspect your VersaRoll™ prior to each use. Look for any nicks, scratches, cuts, worn
spots, or any other defect that may cause the roll to break during use.
•DO NOT USE roll if damage or other defects are found. Discard and replace
immediately. Do not attempt to repair or patch a damaged roll.
•VersaRolls™ are designed for indoor use. Do not use the roll outdoors.
•VersaRolls™ are not toys. Children should only use with adult supervision.
•Only use the VersaRoll™ in an open space away from furniture, walls or other
equipment. Inspect the floor surface for any small objects that could puncture the
roll.
•Do not exceed the maximum or suggested weight capacity for your roll.
•Do not wear jewelry, rings, watches, belt buckles or other sharp objects that could
puncture the roll.
•Maintain optimal posture when exercising on the roll. To avoid possible back injury,
do not bounce on the roll while bending or twisting the spine.
•Avoid prolonged exposure to sunlight or water.
•Keep the roll away from direct heat sources such as heaters and fireplaces.
•Life expectancy of this product is consistent with the amount of usage sustained. As
a precaution, stability rolls should be replaced every year if used in an institutional or
commercial setting and every two years if used strictly for personal use.
•Always consult your physician before beginning any exercise program.
For more information about the Power Base Trainer™
and other training products and programs, contact

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2005 by Power Systems Inc. Rev B 10/07
POWER SYSTEMS, INC. ASSUMES NO LIABILITY FOR INJURY OR DAMAGES THAT
MAY OCCUR WITH USE OF THIS PRODUCT. POWER SYSTEMS WARRANTS THAT
THE DESIGN OF THE VERSAROLL/STABILITY ROLLS IS IN CONFORMANCE WITH
ALL APPLICABLE DESIGN STANDARDS, RULES, SPECIFICATIONS, REGULATIONS
AND PRODUCT QUALITY STANDARDS APPLICABLE TO SUCH
VERSAROLL/STABILITY ROLLS, THE INDUSTRY USING THE VERSAROLL/STABILITY
ROLLS AND AT THE TIME OF SALE, THE VERSAROLL/STABILITY ROLLS SHALL BE
FREE FROM DEFECTS IN WORKMANSHIP OR MATERIALS. POWER SYSTEMS
EXPRESSLY DISCLAIMS ALL WARRANTIES OF ANY KIND RELATED TO THE
VERSAROLL/STABILITY ROLLS OR THEIR SPECIFICATIONS OR DESIGNS, WHETHER
EXPRESS, IMPLIED OR STATUTORY, INCLUDING WITHOUT LIMITATION THE IMPLIED
WARRANTIES OF TITLE, MERCHANTABILITY AND FITNESS FOR A PARTICULAR
PURPOSE.
VERSAROLL™ 50cm & 60cm
VersaRolls™ offer a dynamic training environment for a variety of exercises at a
variety of difficulty levels. Serious injury can occur when not used properly.
Power Systems VersaRolls™ are intended for use only as described in the
enclosed instructions. Other uses are not recommended. In addition to the
enclosed instructions for use, please observe the following precautions each and
every time before using your VersaRoll™.
Inflation Instructions
The centimeter size of your VersaRoll™ refers to the maximum inflated
cylindrical diameter of the roll. Do NOT inflate the roll larger than the indicated
roll size or the roll will become weaker, increasing the risk of roll failure/bursting.
IMPORTANT: Rolls must be only partially inflated (80% full) and left unused for
a period of 24 hours before first use. After the 24-hour waiting period, rolls can
be inflated to the maximum size and used. Failure to inflate properly can result in
roll deformation.
Rolls must be measured when inflating to insure the correct diameter of the
cylinder of the roll. Mark a line on the wall the distance from the floor that you
need your roll diameter to be. A size chart with conversions from centimeters to
inches is provided below:
User Height Recommended
Roll Size
Approximate
Diameter at 80%
of Maximal
Inflation
Final Diameter
After 24 Hours
5’6” and shorter 50cm 40cm or 16.0" 50cm or 19.5"
5’7” and taller 60cm 48cm or 19.0" 60cm or 23.5"

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2005 by Power Systems Inc. Rev B 10/07
Hold a yardstick as level as possible on the side of the roll while inflating. When
the yardstick is level with the mark on the wall, your roll is inflated to its maximum
diameter. Once the roll is properly inflated, fully insert the plug to seal the roll.
Rolls can be used slightly under inflated to fit the individual user; however, never
over inflate the roll. Never use sharp objects such as scissors or knives to
remove the plug.
VersaRoll™ 50cm & 60cm
*Note: For each of the following exercises, you want to position your body so that it runs
perpendicular to the VersaRoll™.
Crunch
Starting position: Lie supine (on your back) on the VersaRoll™ and position it under
your upper back. Your hips are in extension and the glutes are contracted. Your knees
should be bent at a 90 degree angle and feet should be spaced about hip width apart.
Place hands behind your head, but do not pull, or the hands can be positioned out to the
sides and perpendicular to the floor.
Action: Contract your abdominal muscles and squeeze, and then return to the starting
position. Repeat 10 times.
Push-Up
Starting position: To get into the starting position, first lie prone (facing downward) on
the VersaRoll™ and place hands on the opposite side of your feet. Slowly walk your
hands out forward to a position that would be comfortable for performing push-ups.
(Note: the further out the hands, the greater the difficulty.) You want the VersaRoll™ to
be positioned somewhere between the upper thighs and lower shins. Your hands are
slightly wider than shoulder width and are at chest level. Your arms are straight, abs are
tight, and your body is in a straight line from head to toe.
Action: Perform a push-up by flexing at the elbows until they form a 90 degree angle,
and then extend and return to the starting position. Perform 10 repetitions.
Bridge
Starting position: Lie supine (on your back) on the floor. Place your feet up on the
VersaRoll™ and position them so they are about hip width apart. Start with your back
flat on the floor with hands out to the sides (in a position where they can help stabilize).
Action: Lift your hips off the floor while squeezing the glutes. At the same time, press
your feet straight down into the VersaRoll™ and try to maintain this position. Return to
the starting position. Repeat 10 times.
User Height Roll Size
5’1” to 5’7” 55 cm or 22.0”
5’8” to 6’1” 65 cm or 25.5”
6’2” to 6’7” 75 cm or 29.5”
CAUTION: Always use a spotter when exercising with a VersaRoll™. Failure
to utilize a spotter can result in serious injury!

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2005 by Power Systems Inc. Rev B 10/07
Reverse Lunge
Starting position: Stand in front of the VersaRoll™, bend your left knee behind you while
placing the left shin on the VersaRoll™. Your right knee is straight, but not locked out.
Place your arms out to the sides for balance.
Action: Bend your right knee until it is at 90 degrees of flexion. Then extend your knee,
until it is straight, but not locked, before returning to the starting position. Repeat 10
times and then switch lead legs, positioning your left leg in the front.
Superman
Starting position: Lie prone (facing downward) with the VersaRoll™ positioned in the
middle of your torso.
Action: Lift your right arm and left leg until they are both parallel to the floor. Keep the
lifted arm and leg straight and hold this position for 1-3 seconds and then relax. (Do not
forget to breathe). Alternate sides: lift your left arm and right leg. Perform a total of 10
repetitions.