SKLZ BARREL ROLLER Setup guide

Thank you for choosing the SKLZ Barrel Roller. We are dedicated to providing you
with the best tools and instruction possible to help you prepare for your sport.
If there is anything else we can do to help, don’t hesitate to send us an email at
[email protected] or give us a call at 1-877-225-7275.
BEFORE YOU BEGIN:
• Read all setup and usage instructions carefully.
• Recommended for athletes over 14 years old. Athletes under 18 years of age
should use under strict adult supervision.
• Always check equipment for worn or damaged parts before use. If any defects are
found, do not use product.
iWARNING:
• Consult your healthcare professional before beginning this or any type of
exercise program. Not intended to be used as a substitute for professional
medical treatment.
TRAINING GUIDE
BARREL ROLLER
FOLLOW EXERCISES
MID TO UPPER BACK
GLUTES – PIRIFORMIS
LOWER BACK
HAMSTRINGS
STEPS:
1. Lie face up on the ground with the Barrel Roller under your mid back. Cross and place hands on
your shoulders.
2. Place feet hip distance apart and lift your butt off the ground so that your weight is supported by
your feet and the Barrel Roller.
3. Roll from the middle of your back to your upper back.
4. Continue for the full set.
TRAINING TIP: Place as much weight on the Barrel Roller as you can tolerate.
FEEL IT: Provides a deep massage to the middle and upper back.
STEPS:
1. Sit on the Barrel Roller with one ankle crossed over the opposite knee to target the area more
effectively. Place your hands on the floor for support and shift your weight to one side.
2. Roll along your glutes to just below your lower back.
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: Provides a deep massage to your glutes.
STEPS:
1. Position your body facing forward with the Barrel Roller under your lower back. Cross and place
hands on your shoulders.
2. With feet hip distance apart, roll from the middle of your back down to the base of your spine and
back up.
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.
STEPS:
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.
2. Lift your butt off the ground so your weight is supported by your hands and the Barrel Roller.
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.
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: Provides a deep massage to your hamstrings.
IMPORTANT:
SAVE THIS INFORMATION IN THE EVENT THAT THE
MANUFACTURER NEEDS TO BE CONTACTED FOR
REPLACEMENT PARTS.
ISAFETY INSTRUCTIONS:
FAILURE TO FOLLOW THESE SAFETY INSTRUCTIONS MAY RESULT IN SERIOUS INJURY OR
PROPERTY DAMAGE AND WILL VOID YOUR WARRANTY.
Most injuries are caused by misuse and/or not following instructions. Use caution when using
this product.
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
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QUADRICEPS
VMO – VASTUS MEDIALIS OBLIQUUS
LATERAL QUADRICEPS
STEPS:
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.
2. Roll along the quadriceps, from your hip to just above your knee.
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: Provides a deep massage to your quadriceps.
STEPS:
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.
2. Roll along the inside of your quadriceps just above the knee.
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: Provides a deep massage to the inside of your quadriceps.
STEPS:
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.
2. Shift your body slightly so the outside of your thigh is on the Barrel Roller.
3. Roll along the front of your upper thigh from your hip to just above your knee.
2. 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.
1-YEAR LIMITED WARRANTY
This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise and is only valid in the USA. Need proof of purchase for
warranty coverage. Questions? Email [email protected] or call toll free 1-877-225-7275.
Made in China. ©2016 Pro Performance Sports, LLC. All rights reserved. Manufactured and distributed by SKLZ/Pro Performance Sports: 2081 Faraday Avenue, Carlsbad, CA 92008 USA.
SKLZ is a registered trademark of Pro Performance Sports, LLC, its subsidiaries and affiliates. Product features, appearance and specifications may be subject to change without notice.
Unauthorized duplication is a violation of applicable local and international laws.
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