PROSOURCEFIT CORE BALANCE DISC User manual

CORE BALANCE DISC
Instruction Manual & Exercise Guide

Disclaimer, Terms and Conditions
IMPORTANT
Please read this entire manual before using the ProsurceFit Core Balance Disc. Failure
to follow these instructions can lead to signicant injury and/or property damage.
ProsourceFit recommends that you always obtain a complete physical examination
before beginning any exercise program. If you experience any discomfort while using
the Core Balance Disc discontinue use & consult your physician.
Please use caution & carefully follow all exercise instructions and use proper technique
when using the Core Balance Disc. Always modify exercises as needed for your
tness level.
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Use & Safety Instructions
Always inspect the disc for any damage or defects before each use.
Always select an exercise space free of objects that may cause injury.
DO NOT use the disc if it is defective. Replace it immediately.
DO NOT attempt to repair this disc. Discard it immediately.
DO NOT use on abrasive or jagged surfaces.
Choking Hazard: The ination needle is a small part considered a choking
hazard. Keep away from children.
Maximum user weight rating: 300 LB.
All exercises in the manual are intended to improve core stabilization, balance, and
overall strength. To perform correctly and safely, make sure to always tighten your
core (imagine drawing your belly button toward your spine) throughout the exercise.
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Care & Storage Instructions
Wash with warm water and a very mild household detergent.
Store in a cool, dry place away from moisture, heat, and direct sunlight.

STEP 1
Pull the handle of the pump
to remove the ination
needle from the pump.
WRONG WAY RIGHT WAY
STEP 1
Pull the handle of the pump
to remove the ination
needle from the pump.
STEP 4
Carefully insert the needle at a slight angle into the valve with a slight twisting motion.
Make sure the needle is pushed all the way in. Inate to the desired level. Maximum
recommended ination height is 5 inches. Do not overinate.
STEP 2
Screw the needle into the
end of the pump. Moisten
the needle before inserting
it into the disc valve.
STEP 2
Insert the needle at slight
angle into the valve with a
slight twisting motion.
STEP 3
Locate the air valve on the
Core Balance Disc.
STEP 3
Squeeze the disc until
the desired air amount is
remvoed from the disc.
INFLATION INSTRUCTIONS
DEFLATION INSTRUCTIONS

EXERCISE GUIDE
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Level 1:
Level 2:
Kneel down on the balance disc with body straight (forming a 90 degree angle
at the knees), toes lightly touching the oor.
Keeping your body tall and chest lifted, with core and glutes tight, cross your
arms in front of your chest.
Rotate your torso and head slowly to the left as far as you can while maintaining
a straight back.
Return to the start position, then rotate to your right side.
Repeat 10-15 times on each side.
Hold a dumbbell or medicine ball straight out in front of you, and keep arms straight
as you rotate and/or lift your toes up off the oor.
CORE ROTATION

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Lateral:
Sagittal:
Stand on the balance disc with both feet, body straight and tall and core tight.
Once balanced, slowly lift one leg out to the side to approximately 45 degrees,
keeping knee straight and toes facing forward.
Extend arms or place on your hips to help maintain balance.
Pause for 2 seconds, then lower leg until toe just barely touches the ground.
Repeat 8-10 times, then switch to the other leg.
Stand on the balance disc with both feet, body straight and tall and core tight.
Once balanced, slowly lift one leg behind you to approximately 45 degrees,
keeping knee straight and toes facing the oor.
Keep upper body as upright as possible, hands extended to the side or on your
hips for balance.
Pause for 2 seconds, then return to start.
Repeat 8-10 times, then switch to the other leg.
STANDING LEG RAISES

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Step onto the balance disc with the other leg slightly bent in front of you so it’s off
of the ground.
Tighten core, then slowly hinge forward at the hip and reach your arms out in
front of you, simultaneously extending your other leg straight behind you.
Your body should now resemble the letter T.
Hold for 5 seconds, then slowly lower back to your starting position and repeat
on one leg before switching to the other.
Complete 8-10 repetition on each leg.
T-POSE

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Level 1:
Level 2:
Hold a dumbbell in each hand and carefully step onto the balance disc. Keep
your core tight, back straight and chest lifted.
Curl: Once stabilized, turn palms out and perform a bicep curl by exing and
bending at the elbow, bringing weights toward your shoulders.
Keep elbows by your side the entire time.
Press: Rotate arms so palms are facing out, then press weights overhead until
arms are almost straight.
Slowly reverse the shoulder press and bicep curl to the starting position. Perform
10-15 times.
Stand on one foot and/or increase weight.
BICEP CURL TO SHOULDER PRESS

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Level 1:
Level 2:
Rest bent elbows and forearms on the balance disc, elbows directly under
shoulders and palms facing each other.
Extend legs behind you so just your toes are touching the ground and your body
forms a straight line.
Keep core tight so you don’t arch or sink at the hips and lower back.
Hold for 30-60 seconds, and repeat 3 times.
Lift one leg off the ground and/or place hands on the disc in a push-up position,
maintaining the same straight body position as long as you can.
FOREARM PLANK

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Align two balance discs slightly wider than shoulder distance.
Place one hand on each disc and extend legs straight behind you with only toes
touching the oor.
Keeping core tight and body in a straight line, lower yourself as close to the
ground as possible, then return to start.
Perform 10-15 repetitions.
To make push-up easier, drop knees to the ground.
You may also perform push-ups with both hands on one disc for more of an
emphasis on your triceps.
PUSH-UPS

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Lie on the oor with knees bent, with the balance disc under lower back and
hips, and arms behind your neck and head for support.
Contract abs, crunching up toward knees and keeping chin lifted.
Stop when body is at approximately 45 degrees, then lower toward oor until
back is straight, shoulders slightly off the oor.
Repeat 15-20 times.
CRUNCHES

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Level 1:
Level 2:
Lie on your back with your knees bent and set your feet on top of the balance
disc so heelsare underneath knees.
Extend arms out at your sides, resting on the oor.
Press up through your heel, raising hips toward the ceiling and exing glutes.
Hold for 2-3 seconds, then slowly lower hips back to the ground.
Repeat 10 -15 times.
Place one foot at on the balance disc with heel under your knee.
Fully extend the other leg in front of you, then pressup through your heel, using
glutes and hamstrings to lift hips as high as you can.
Extended leg should stay even with your bent leg, so hips & kness remain aligned.
Hold for 1-2 seconds, then return to start position.
Repeat 8 -12 times, then switch and repeat on the other leg.
BRIDGE

SQUATS
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Step onto the balance disc with both feet and brace your core for balance.
Once stabilized, slowly bend your knees and waist to perform a squat.
Continue squatting until your knees are bent to approximately 90 degrees, and
stand back up.
Perform as many squats as possible maintaining even balance and good form
You can also do this with two balance discs about shoulder distance apart,
standing with one foot on each.

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Sit on the center of the disc, knees bent with heels on the ground, and extend
arms out to your sides.
Slowly lift one leg up off the ground.
Once stable, lift the other leg up until both are approximately 90 degress.
Hold in this postion as long as you can, up to 30 seconds.
V-HOLD

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Sit on the center of the disc, legs straight with heels on the ground feet pointed.
Extend arms out to the side.
Slowly lift one leg off the ground as high as you can above the hip.
Once stable, lift the other leg up hip level while keeping back straight and core tight.
Hold in this position as long as you can, up to 30 seconds.
Switch Sides
SCISSOR AB HOLD

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 ProsourceFit products for anything other than their intended
use. ProsourceFit is not responsible for any problems that arise from the misuse of this
product.
WARNING:
Contact Customer Support by email: support@prosourcet.com or by phone at
1 [phone] and we will be happy to help you.
QUESTIONS, CONCERNS OR COMMENTS
Covers manufacturing defects including any defects in materials and workmanship.
ProsourceFit 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.
LIMITED LIFETIME WARRANTY
All information in the manual is property of ProsourceFit
All trademarks, service marks, word marks, and trade names (collectively "Marks")
of ProsourceFit used in this manual (including but not limited to the "ProsourceFit"
name and stylized "ProsourceFit" logos) are trademarks or registered trademarks
of ProsourceFit. By using these products you accede to all terms and conditions
specied herein. All rights reserved.

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