SKLZ COREwheels Setup guide

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PATENT #:
US D527,775 S
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INSTRUCTIONAL VIDEO AND CONTENT
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:
» 8-10 repetitions for 2-3 sets when training for strength (focus on proper
form and control).
» 12-15 repetitions for 1-2 sets when performing prehab preparation
exercises (emphasis on proper movement pattern and stability).
PROPER FORM
When trying movements for the first time, add a mat under the wheels
for added control and to cushion a fall should one occur. Always start on
the knees with just one wheel to ensure you have the proper strength and
stability to complete the exercise. Start any exercise with care. Breathe
naturally and exercise using controlled, deliberate movements. Do not push
through or ignore aches and pains as you perform any movement.
TRAINING GUIDE
COREWHEELS™
Thank you for choosing SKLZ COREWheels. We are dedicated to providing you with
the best tools and instruction possible to help you unleash your athletic potential. If
there is anything else we can do to help you optimize your training, don’t hesitate to
send us an email ([email protected]) or give us a call (1-877-225-7275).
BEFORE YOU BEGIN:
» Consult your healthcare professional before beginning this or any type of
exercise program.
» Read ALL instructions and warnings completely and seek help if you do not
understand their contents.
» Keep equipment away from children. 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.
» Wear appropriate clothing and shoes when using equipment.
» Use equipment only as directed.
» Warm-up and stretch before using equipment.
iWARNING:
» Do not perform pushups with the wheels in a straight line under the chest, as
this position is difficult to control.
» Never use COREWheels if they appear damaged or loose.
» Don’t use COREWheels if you have a shoulder or back problems unless
advised to do so by a trainer, physical therapist or physician.
» Never use COREWheels on a slippery surface.
» Use care when getting on or off the COREWheels.
» Maximum weight capacity-225 lbs.
» Do not throw or mishandle COREWheels.
WHEELS
A
FOAM HANDLES
B
POWER
PREHAB/
REHAB
FLEXIBILITY
Includes:
» COREWheel (2)

DYNAMIC PLANK – KNEELING
DYNAMIC PLANK
DIAGONAL DYNAMIC
PLANK – KNEELING
HANDWALK – MOVING FORWARD
HOW TO FOLLOW EXERCISES
STEPS:
1 – Start in a modified push-up position with your
knees on the ground and your hands holding the
COREWheels under your shoulders.
2 – Keeping your torso stable and your back flat, slowly
roll your hands out in front of you, going as far as
you can without losing a stable torso.
3 – Reverse the movement to the starting position.
4 – Continue for the remainder of the set.
TRAINING TIP:
Increase your range of motion as you progress. If your
back starts to arch, shorten the range of motion.
FEEL IT:
Working your torso and shoulders.
STEPS:
1 – Start in a push-up position with your feet shoulder-
width apart and your hands on the COREWheels
under your shoulders.
2 – Keeping your torso stable and your back flat, slowly
roll your hands out in front of you, going as far as
you can without losing a stable torso.
3 – Reverse the movement to the starting position.
4 – Continue for the remainder of the set.
TRAINING TIP:
Increase your range of motion as you progress. If your
back starts to arch, shorten the range of motion.
FEEL IT:
Working your torso and shoulders.
STEPS:
1 – Start in a modified push-up position with your
knees on the ground and your hands on the
COREWheels under your shoulders.
2 – Keeping your torso stable and your back flat, slowly
roll your hands out diagonally in front of you and
to one side, going as far as you can without losing
a stable torso.
3 – Reverse the movement to return to the starting
position.
4 – Repeat in the opposite diagonal direction.
5 – Continue alternating to complete the set.
TRAINING TIP:
Increase your range of motion as you progress. If your
back starts to arch, shorten the range of motion.
FEEL IT:
Working your torso and shoulders.
STEPS:
1 – Stand with your legs straight with your hands on
the COREWheels on the ground in front of you.
2 – Keeping your legs straight and stomach tight,
slowly roll your hands forward until your body is in
a push-up position.
3 – Return to start position by keeping your legs
straight, and walk your feet back up to your hands.
4 – Continue for the remainder of the set.
TRAINING TIP:
Gradually roll your hands farther past your head as you
progress. If your back starts to arch, shorten the range
of motion.
If you can’t straighten legs in starting position, knees
can be slightly bent.
FEEL IT:
Working your torso and shoulders.
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12
12
12
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BEGINNER
ADVANCED
INTERMEDIATE
DYNAMIC FLEXIBILITY