Pro-Source EXERCISE BALANCE PAD User manual

EXERCISE BALANCE PAD
Instruction Manual & Exercise Guide

Disclaimer, Terms and Conditions
IMPORTANT
Please read this entire manual before using the ProSource Exercsie Balance Pad.
Failure to follow these instructions can lead to signicant bodily injury and/or
property damage.
ProSource recommends that you always obtain a complete physical examination
before beginning any exercise program. If you experience any discomfort while
using ProSource Exercise Balance Pad, discontinue use & consult your physician.
Please use caution & carefully follow all exercise instructions and use proper tech-
nique when using our Exercise Balance Pad. Always modify exercises as needed
for your tness level. ProSource is not responsible for any problems that arise from
the misuse of this product.
If you have any questions, concerns or comments about ProSource Exercise Balance
Pad, please contact Customer Service before using at 1 [phone] and
we will be happy to help you.
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Use & Safety Instructions
Only use the Exercise Balance Pad as intended and demonstrated in this
guide for exercise purposes. Inappropriate use may lead to serious injury,
disgurement or property damage.
The Exercise Balance Pad is not a toy or plaything. Keep out of reach of any
individual who may require supervision.
Begin all exercises slowly and engage your core to improve stabilization.
Always use smooth, controlled movements.
Begin your workout slowly to build strength and stamina, especially if you
are new to exercise. DO NOT perform exercises that are beyond your ability
to maintain control.
Stop exercising immediately if you experience discomfort, nausea, dizziness,
or pain. See a physician immediately if you experience chest or stomach
pain, palpitations, or difculty breathing.
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Care Instructions
Gently scrub the pad with a cloth or soft brush and mild detergent diluted in
water. Rinse with water and wipe dry with a towel or cloth, then let air dry.
Store in a cool, dry place away from moisture, heat, and direct sunlight.

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Stand on the balance pad with one foot and a slight bend in your knee.
Once stable, extend your other leg straight out in front of you, then draw it
back in without setting it down. Repeat to the side and then behind you.
Complete 4-6 reps on one side, then switch legs and repeat.
EXERCISE GUIDE
SINGLE LEG BALANCE REACH

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Lie sideways with legs straight and one arm bent with elbow on the mat,
positioned directly below your shoulder.
Lift hips and stack feet, making sure legs and torso don’t touch the ground and
body is in one straight line.
Hold this position, keeping belly button pulled in toward spine, for 30-60
seconds. Then switch sides.
SIDE PLANK

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Start standing on the balance pad with feet approximately hip distance apart.
Extend arms straight out in front of you, then slowly bend your knees and
push your hips and buttocks back toward the wall behind you.
Lower as far as you comfortably can, then return to the start position.
Repeat 15-20 times.
SQUAT

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Stand with the balance pad in front of you and feet hip distance apart.
Lunge forward, placing front foot onto the pad and bending knee to a
90-degree angle. Make sure that your knee doesn’t go past your toe.
Balance, then press back up to the starting position.
Complete 10-15 reps on each leg.
Start standing on the balance pad with both feet placed hip distance apart.
Step backward off the pad with one foot, coming down into a lunge (both
knees should be bent at 90-degrees).
Step back up to the start position, then repeat.
REVERSE LUNGE VARIATION:
LUNGES

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Stand on the balance pad on one leg with core engaged and knee slightly bent.
Hinge forward at the hip, extending your other leg behind you. Maintain a
at back as you reach arms down toward the oor until your upper body is
parallel the oor.
Press through your heel and squeeze glutes as you return to an upright position.
Repeat 8-10 reps, then switch legs.
For more advanced users, you can hold a weight in the opposite arm of the
leg you’re standing on and extend other arm out to the side for balance.
SINGLE LEG DEADLIFT

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Stand on the balance pad with feet about hip distance apart.
Lift one leg up off the pad, then slowly bend your other knee, squatting down
with opposite leg extended out in front of you, until thigh is parallel to the
ground (or as far as you can comfortably go).
Keep your chest lifted and try not to hunch forward, maintaining a at back
and tight core as you squat.
Return to the start position, pressing through your heel as you stand up.
Repeat 10-15 times on each leg.
SINGLE LEG SQUAT

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Stand on the balance pad on one leg.
Extend arms out to your sides, then slowly hinge forward at the hip with a
slight bend in your knee. Extend the other leg back behind you until your leg
and upper body are parallel to the oor, forming a “T”. Keep back at and
core engaged.
Hold this position for 10-20 seconds, then switch to the other side.
T-HOLD

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Sit on the balance bad, leaning back to about a 45-degree angle and lift
legs up so that shins are parallel to the oor.
Lift arms up and extend them forward at your sides, balancing on your
tailbone. If you’re unable to balance, place each hand lightly on the oor
beside you for support.
Extend legs straight out in front of you, leaning back at the same time.
Then draw knees back in toward chest and sit back up to start position.
Repeat 12-15 times.
SEATED KNEE-TUCK CRUNCH

Do not use this product in ways not intended by its manufacturers. Failure to do
so may result in severe injury or death. Consult your physician before engaging
in any regular exercise. Do not use ProSource™ products for anything other than
their intended use. ProSource™ is not responsible for any problems that arise from
the misuse of this product.
Contact Customer Support by email: support@prosourcet.com
Covers manufacturing defects including any defects in materials and workmanship.
ProSource has sole discretion to determine manufacturing defects. This Lifetime
Warranty does not cover: normal wear and tear, misuse, failing to follow use,
care, and safety instructions, loss and/or theft. This Lifetime Warranty applies to all
types of defects or failure during standard use.
All information in the manual is property of ProSource™
All trademarks, service marks, word marks, and trade names (collectively "Marks")
of ProSource used in this manual (including but not limited to the "ProSource"
name and stylized "ProSource" logos) are trademarks or registered trademarks
of ProSource. By using these products you accede to all terms and conditions
specied herein. All rights reserved.
WARNING
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LIMITED LIFETIME WARRANTY

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