SPRI SINGLE HANDLE XERBALL User manual

SINGLE HANDLE
XERBALL®
INSTRUCTION SHEET
Developed by Greg Niederlander, M.S.
EXERCISE INSTRUCTIONS
•Perform 5-10 minutes of rhythmic move-
ment arm-up activities before each
exercise session.
•
Focus on form and practice each selected
exercise 5 times before performing the
exercise ith the Single Handle Xerball®.
•
Complete 1-3 sets of 8-12 repetitions of
each exercise selected.
•
Perform an equal number of exercises ith
each side of the body to avoid the develop-
ment of muscle imbalances.
•
If unable to complete (8) exercise repetitions
through a full range of motion, increase rest
time bet een exercise sets or select a Single
Handle Xerball®that provides less resistance.
-OR-
•
If unable to achieve moderate to maximal
muscular fatigue follo ing the completion of
(12) exercise repetitions through a full range
of motion, decrease rest time bet een exer-
cise sets or select a Single Handle Xerball®
that provides more resistance.
•
Perform select exercises a minimum of 3
times eekly for optimal results.
•
Allo 24-48 hours of rest bet een selected
body region exercises.
IMPORTANT!
Please read the instructions below prior
to using the Single Handle Xerball®!
• Al ays perform general arm-up activities prior
to performing Single Handle Xerball®exercises.
• Perform only the exercises as sho n on this
sheet, or other SPRI®produced informational
resources.
• Mimic all exercises ithout the Single Handle
Xerball®until proficiency is achieved ith
each movement.
• Perform exercises in a slo and controlled
manner.
• Keep abdominal muscles tight hile
performing exercises.
• Avoid straining or holding breath hile
performing exercises.
• Discontinue any exercise that is uncomfort-
able or causes pain.
• Consult your physician before beginning
any type of exercise program.
Call our toll-free number or visit our
website for more information on SPRI®
products or to receive your SPRI®catalog.
SPRI®Products, Inc.
1600 Northwind Blvd.
Libertyville, IL 60048
800-222-7774
www.spriproducts.com
SPRI®is a registered trademark of SPRI®Products, Inc.
Xerball®is a registered trademark of SPRI®Products, Inc.
Side Lunge / Lift
Start: Stand
ith feet slightly
ider than shoul-
der idth part,
bend and transfer
eight onto one
leg hile keeping
opposite leg
straight and feet
flat on floor. Hold ball in hand opposite
bent leg, bend for ard slightly at
the hips and extend arm bet een
legs. Keep back straight, buttocks
pushed back ard ith head, shoul-
ders, and hips aligned
.
Finish: Slo ly bend and lift arm up and a ay from side
of body hile straightening bent leg, transferring eight
onto extended opposite leg, pushing hips and buttocks
for ard. Keep arms bent ith elbo at shoulder height
and ball directly belo elbo . Hold 1-2 seconds and
return slo ly to start position.
Side Lunge / Reach
Start: Stand ith feet hip idth apart.
Hold ball ith one hand, straighten arm
and position ball in front of, and just
above same side shoulder. Keep shoul-
ders, hips, and feet square ith knees
slightly bent.
Finish: Slo ly step out
and a ay from side
of body, bending leg
and moving extended
arm across front of body at
chest height hile rotating at
the aist in the same direc-
tion, and allo ing head to
follo . Keep arm extended
over bent leg hile transfer-
ring eight onto same side
leg ith knee over toes, opposite leg straight
and feet flat on floor. Hold 1-2 seconds, straighten
and lift bent leg, returning slo ly to start position.

Squat Side Lift
Start: Stand ith feet shoulder idth apart.
Hold ball ith one hand and extend arm in front
of body bet een legs. Keep shoulders and feet
square, bend slightly for ard at the hips ith
knees slightly bent.
Finish: Slo ly lift extended arm up and a ay
from side of body hile rotating up ard and
back ard from the aist in the same side
direction. Keep arm extended ith head and
feet stationary hile transferring eight onto
leg in same direction as movement and lifting
heel of opposite foot off floor. Hold 1-2 seconds
and return slo ly to start position.
Squat Overhead Press
Start: Stand ith feet shoulder idth
apart. Hold ball ith one hand, bend arm
and position ball just above same side
shoulder. Keep shoulders, hips, and feet
square ith knees partially bent.
Finish: S lo ly lift and extend arm up ard
slightly out in front of opposite side shoulder
hile rotating head, hips, shoulders and same
side foot in direction of ball. Keep opposite
foot flat on floor hile transferring eight onto
front leg, partially extending knees and lifting
heel of back foot off floor. Hold 1-2 seconds
and return slo ly to start position.
Side Lunge Diagonal Lift
Start: Stand ith feet slightly ider than
shoulder idth apart, bend and transfer eight
onto one leg hile keeping opposite leg
straight and feet flat on floor. Hold ball in
hand opposite bent leg, bend for ard slightly
at the hips and extend arm bet een legs.
Keep back straight, buttocks pushed back-
ard ith head, shoulders and hips aligned.
Finish: Slo ly lift extended arm up and a ay from side
of body hile rotating up ard and back ard from the aist
in he same side direction, allo ing head to follo . Keep arm
extended overhead just outside shoulder idth ith feet stationary
hile transferring eight onto leg in same direction as movement and lifting heel
of opposite foot off floor. Hold 1-2 seconds and return slo ly to start position.
Front Lunge / Lift
Start: Stand and position one leg in front of
body and opposite leg behind body hip idth
apart. Bend both legs, hold ball in hand
opposite front leg, bend for ard slightly at the
hips and extend arm directly belo same side
shoulder. Keep head, shoulders and hips
aligned ith heel of back foot off floor.
Finish: Slo ly lift extended arm for ard
and up ard overhead hile straightening both legs and
pushing hips for ard. Keep arm extended ith hand,
shoulders, and hips aligned hile raising up ard on ball of
back foot. Hold 1-2 seconds and return slo ly to start position.
Front Lunge Row
Start: Stand and position one leg in
front of body and opposite leg behind
body hip idth apart. Bend both legs,
hold ball in hand opposite front leg, bend
for ard slightly at the hips and extend
arm directly belo same side shoulder
ith opposite arm bent along side of
body. Keep head, shoulders and hips
aligned ith heel of back foot off floor.
Finish: Slo ly bend arm up ard and back ard behind body,
straighten opposite arm do n ard and for ard hile partially
straightening both legs. Keep head, shoulders, and hips
aligned hile rotating slightly at the aist in direction of ball
movement. Hold 1-2 seconds and return slo ly to start position.
Squat Back Lift
Start: Stand and balance on one foot.
Hold ball ith opposite side hand, bend for-
ard at the hips and extend arm directly belo
same side shoulder. Keep head, shoulders, and
hips aligned, balancing leg slightly bent ith foot
of opposite leg lifted off floor.
Finish: Slo ly lift extended arm up and
a ay from side of body hile rotating up ard
and back ard slightly from the aist in the
same direction. Keep arm extended ith head,
hips, legs, and feet stationary. Hold 1-2 seconds and
return slo ly to start position.