SPRI DUAL GRIP XERBALL User manual

Start: Stand with feet
shoulder-width apart. Hold one
handle in each hand with arms
bent and ball close to body
just below chest height. Keep
hips and shoulders square
with knees slightly bent.
Finish: Slowly straighten arms
directly in front of chest to one
side of body while pivoting
opposite leg and hips in the
same side direction. Keep
wrists firm and abdominal
muscles tight, with head,
shoulders and hips aligned.
Hold 1-2 seconds, slowly
return to start position and
repeat in opposite direction.
ROTATING FRONT PRESS
Start: Stand with feet
shoulder-width apart. Hold
one handle in each hand with
arms bent, ball close to body
just below chest height, and
bend forward at the hips.
Keep back straight, hips and
shoulders square with knees
slightly bent.
Finish: Slowly swing arms and
upper torso upward to one
side of body while pivoting
at the waist in the same side
direction. Keep wrists firm,
arms bent, and abdominal
muscles tight, with head, hips,
and feet remaining stationary.
Hold 1-2 seconds, slowly
return to start position, and
repeat in opposite direction.
ROTATING BACK PULL
Start: Stand with feet
shoulder-width apart. Hold
one handle in each hand
with arms straight and ball
between knees directly
below shoulders. Keep hips
and shoulders square with
knees bent.
Finish: Slowly raise arms
forward and overhead
while straightening legs and
pushing hips forward. Keep
wrists firm, arms straight,
and abdominal muscles
tight with head, shoulders
and hips aligned. Hold 1-2
seconds, slowly return to
start position and repeat.
FRONT SQUAT LIFT
DUAL GRIP XERBALL®
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm/leg to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a full
range of motion, increase rest time between exercise sets
or decrease repetitions.
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise
sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
EXERCISE GUIDE
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©2015 SPRI Products, Inc. All rights reserved. SPRI and Xerball are registered trademarks of SPRI Products, Inc.
Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. SKU DGXERBALL-GUIDE
Start: Stand with feet slightly
wider than shoulder-width
apart, bend one knee while
keeping opposite leg straight
and feet flat on floor. Hold
one handle in each hand with
arms straight and ball directly
above foot of bent leg.
Keep back straight, hips and
shoulders square and bend
forward at the hips.
Finish: Slowly raise arms
forward and upward over
opposite side shoulder while
straightening leg and rotating
at the waist in the same side
direction. Keep wrists firm,
arms straight and abdominal
muscles tight, with head,
shoulders and hips aligned.
Hold 1-2 seconds, slowly return
to start position and repeat.
DIAGONAL LUNGE LIFT
Start: Stand with feet hip-
width apart. Step forward
with one leg, lift back heel off
floor and bend knees. Hold
one handle in each hand with
arms bent and ball close to
body at chest height. Keep
hips and shoulders square
with front knee over toes
and back knee off floor.
Finish: Slowly straighten legs,
push upward and backward
off front leg to standing
upright position while
straightening arms directly
over head. Keep wrists firm
and abdominal muscles tight
with head above shoulders
and knees aligned with feet
and hips. Hold 1-2 seconds,
slowly step forward, bend
legs, return to start position
and repeat.
FRONT LUNGE PRESS
DUAL GRIP XERBALL®
Start: Stand with feet hip-
width apart. Hold one handle
in each hand with arms bent
and ball close to body at
chest height. Keep hips and
shoulders square with knees
slightly bent.
Finish: Slowly step forward
with one leg, lift back heel off
floor and bend knees, while
straightening arms downward
and forward over front leg
and bending forward slightly
at the hips. Keep wrists firm
and abdominal muscles tight
with head above shoulders
and knees aligned with feet
and hips. Hold 1-2 seconds,
slowly straighten legs, return
to start position and repeat.
FRONT LUNGE REACH
Start: Stand with feet slightly
wider than shoulder-width
apart. Hold one handle in each
hand with arms bent and ball
close to body at chest height.
Keep hips and shoulders
square with knees slightly bent.
Finish: Slowly straighten arms
directly in front of chest to one
side of body while rotating at
the waist and bending same
side knee. Keep wrists firm,
abdominal muscles tight,
opposite side leg straight
with head and shoulders
aligned. Hold 1-2 seconds,
slowly straighten leg, return
to start position and repeat in
opposite direction.
SIDE LUNGE PRESS
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