Sklz Barrel roller User manual

ULTRA-FIRM ROLLER

INSTRUCTION MANUAL

AND EXERCISE GUIDE

IMPORTANT: PLEASE READ!

» Consult your healthcare professional before beginning this or any

type of exercise program.

» Recommended for athletes over 14 years old. Athletes under 18

years of age should use under strict adult supervision.

» Always check equipment for wear or damage. If any defects are

found do not use product.

» Always use on a ﬂat surface.

BEFORE YOU BEGIN

» Read all setup and usage instructions carefully.

REPS AND SETS: A GENERAL GUIDELINE

Reps and sets are a way to track progress with your training. This

is a general guide. Programs will vary depending on your speciﬁc

needs, goals, off-season or in-season, experience, etc.

AS A GENERAL GUIDELINE TO START:

» 12-15 repetitions for 1-2 sets

» 30-60 seconds for each area of soft tissue rolling

» Spend more time rolling on any sore spots you ﬁnd

ADDITIONAL EXERCISES:

Visit SKLZ.com for in-depth training and product videos.

Create your own customized training

programs with exclusive online tools.

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LOWER BACKMID TO UPPER BACK

EXERCISE STEPS:

STEP 1 – Lie face up on the ground with the

Barrel Roller under your mid back.

Cross and place hands on

your shoulders.

STEP 2 – Lift your butt off the ground so that

your weight is supported by your

feet and the Barrel Roller.

STEP 3 – Roll from the middle of your back

to your upper back.

STEP 4 – Continue for the full set.

TRAINING TIP:

Place as much weight on the Barrel Roller as

you can tolerate.

FEEL IT:

Giving a deep massage to the middle and

upper back.

EXERCISE STEPS:

STEP 1 – Position your body facing forward

with the Barrel Roller under your

lower back. Cross and place hands

on your shoulders.

STEP 2 – Roll from the middle of your back

down to the base of your spine

and back up.

STEP 3 – Continue for the full set.

TRAINING TIP:

Place as much weight on the Barrel Roller as

you can tolerate.

FEEL IT:

Massaging your lower back.

//// BARREL ROLLER: BACK MASSAGE

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HAMSTRINGSGLUTES – PIRIFORMIS

EXERCISE STEPS:

STEP 1 – Sit on the Barrel Roller with one leg

crossed over the other to target

the area more effectively. Shift your

weight to one side, and place your

hands on the ﬂoor for support.

STEP 2 – Roll along your glutes to just below

your lower back.

STEP 3 – Complete the set on one side before

repeating on the opposite leg.

TRAINING TIP:

Place as much weight on the Barrel Roller as

you can tolerate.

FEEL IT:

Giving a deep massage to your glutes.

EXERCISE STEPS:

STEP 1 – Sit on the ﬂoor with one leg bent

and your other leg straight in front

of you. Place the Barrel Roller under

the upper thigh of the straight leg.

STEP 2 – Lift your butt off the ground so your

weight is supported by your hands

and the Barrel Roller.

STEP 3 – Keeping your hands still, move your

body back and forth, rolling the

length of your hamstrings, from your

knee to the top of your thigh.

STEP 4 – Complete the set on one side before

repeating on the opposite leg.

TRAINING TIP:

Adjust the Barrel Roller to cover the length

of your hamstrings, focusing on any tender

or sore spots you ﬁnd.

FEEL IT:

Giving a deep massage to your hamstrings.

//// BARREL ROLLER: LOWER BODY MASSAGE

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LATERAL QUADRICEPSQUADRICEPS

EXERCISE STEPS:

STEP 1 – Lie facedown on the ground,

supporting your weight on your

forearms with a Barrel Roller under

one thigh and the other leg bent

and out to the side.

STEP 2 – Roll along the quadriceps, from

your hip to just above your knee.

STEP 3 – Complete the set on one side before

repeating with the opposite leg.

TRAINING TIP:

Place as much weight on the Barrel Roller as

you can tolerate.

FEEL IT:

Giving a deep massage to your quadriceps.

EXERCISE STEPS:

STEP 1 – Lie facedown on the ground,

supporting your weight on your

elbows, with a Barrel Roller under

one thigh and the other leg bent

and slightly out to the side.

STEP 2 – Shift your body slightly so the outside

of your thigh is on the Barrel Roller.

STEP 3 – Roll along the front of your upper

thigh from your hip to just above

your knee.

STEP 4 – Complete the set on one side before

repeating on the opposite leg.

TRAINING TIP:

Place as much weight on the Barrel Roller as

you can tolerate.

FEEL IT:

Massaging the outside of your quadriceps.

//// BARREL ROLLER: LOWER BODY MASSAGE

SKLZ.com

VMO – VASTUS MEDIALIS OBLIQUUS

EXERCISE STEPS:

STEP 1 – Lie facedown with your arms bent

supporting your upper body. Place

the Barrel Roller just above the

inside of one knee and the other

leg out to the side.

STEP 2 – Roll along the inside of your

quadriceps just above the knee.

STEP 3 – Complete the set on one side before

repeating on the other leg.

TRAINING TIP:

Place as much weight on the Barrel Roller as

you can tolerate.

FEEL IT:

Giving a deep massage to the inside of

your quadriceps.

90-DAY LIMITED WARRANTY – BARREL ROLLER

Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in

materials or workmanship for 90 days (unless speciﬁed in alternate warranties) from the date of purchase. If defective and purchased from a retail store,

return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along

with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration:

Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA 92008 :: Attn: Returns

This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require

a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: 1-877-225-7275