SPRI Soft Mini Xerball User manual

Squat / Reach
Start: Stand and
balance on one
foot, point toes
straight ahead
with knee of
exercising leg
slightly bent.
Place ball in
hand of opposite
side arm, bend
non-exercising
leg and lift foot
off oor.
Finish: Slowly
bend knee of
exercising leg,
straighten arm and reach ball down and forward in
front of foot while bending forward at the waist. Keep
knee over foot, back straight, and abdominal muscles
tight. Hold 1-2 seconds and return to start position.
Soft Mini
Xerball
®
Developed by Greg Niederlander, M.S.
Exercise Instructions
• Perform 5-10 minutes of rhythmic movement warm-up
activities before each exercise session.
• Focus on form and practice each selected exercise 5 times
before performing the exercise with the Mini Xerball®.
• Complete 1-3 sets of 8-12 repetitions of each exercise
selected.
• Perform an equal number of strengthening exercises with
each side of the body 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 select a Mini Xerball® that provides less resistance.
-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 select a Mini Xerball® that
provides more resistance.
• Perform select exercises a minimum of 3 times weekly for
optimal results.
• Allow 24-48 hours of rest between select body region
exercises.
IMPORTANT!
Please read the instructions below before using the Soft
Mini Xerball®!
• Always perform general warm-up activities
prior to performing Mini Xerball® exercises.
• Perform only the exercises as shown on this sheet or
other SPRI® produced informational resources.
• Mimic all exercises without the Mini Xerball® until
prociency is achieved with each movement.
• Perform exercises in a slow
and controlled manner.
• Keep abdominal muscles
tight while performing
exercises.
• Avoid straining or holding
breath while performing
exercises.
• Discontinue any exercise
that is uncomfortable or
causes pain.
• Consult your physician
before beginning any type
of exercise program.
Leg Curl / Lift
Start:
Stand and
balance on
one foot,
point toes
straight
ahead with
knee slightly
bent. Place
ball behind
knee of
opposite
leg, bend
leg and
lift foot off
oor.
Finish: Slowly lift bent leg up and backward behind
body while squeezing ball between back of upper
and lower leg. Keep knee over foot of straight leg with
head, shoulders and hips aligned. Hold 1-2 seconds
and return to start position.
Call our toll-free number or visit our website
for more information on SPRI products
or to receive your SPRI catalog.
SPRI Products
1769 Northwind Blvd. Libertyville, IL 60048
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, tness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
©2007 SPRI Products SMB-C-R / v.2009
Disclaimer: SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may
result from the improper use of this product. Be sure to consult your
health professional before beginning these exercises or any type of
exercise program.

Leg Lift / Curl
Start: Lie on back, bend
legs, position feet at on
oor shoulder width apart.
Place ball in hands with
palms facing inward and
straighten arms directly
above chest.
Finish: Slowly
reach straight
arms upward,
lifting head
and shoulders
off oor while
simultaneously
lifting and
straightening
one leg up and
backward, ending with ball reaching toward
top of foot. Hold 1-2 seconds and return to start
position.
Hip Lift / Squeeze
Start: Lie on back,
bend legs, position one
foot on oor shoulder
width apart and lift
opposite leg up and
backward toward chest.
Place ball between
front of hip and upper
thigh of raised leg with
arms positioned straight
on oor away from sides
of body.
Finish: Slowly lift hips
and buttocks upward off
oor while squeezing
ball against hip with
upper thigh. Keep head,
arms, and foot stationary
with upper back on
oor. Hold 1-2 seconds
and return to start position.
Hip Lift / Flye
Start: Lie on back,
bend legs, position feet
at on oor shoulder
width apart and lift
hips and buttocks
upward off oor.
Place ball in one hand
with palm facing
forward, straighten
arm directly
above shoulder
with opposite arm
straight on oor
slightly away from
side of body.
Finish: Slowly lower straight arm downward
toward oor in line with shoulders, with palm
of hand facing upward. Keep head and feet
stationary with hips and buttocks off oor. Hold
1-2 seconds and return to start position.
Side Lift / Press
Start: Lie on side,
straighten legs, position
bottom hip on oor,
insides of knees and feet
together with feet, knees,
hips, and shoulders
aligned. Place ball in
hand of top arm with
palm facing upward
and bend arm along
side of body. Bend
bottom arm and support
upper body weight on
forearm with elbow
directly below shoulder.
Finish: Slowly straighten
arm upward directly
above shoulder with palm of hand facing upward,
while simultaneously lifting hips and legs upward off
oor. Keep feet, knees, hips, and shoulders aligned
while supporting body weight on forearm of bottom
arm with elbow directly below shoulder. Hold 1-2
seconds and return to start position.
Rotating Push / Press
Start: Stand with feet shoulder width
apart and knees slightly
bent. Hold ball in one
hand, bend and position
arm up and away from
side of body below
shoulder height with palm
facing upward. Straighten
opposite arm along side of
body.
Finish: Slowly straighten
arm above and slightly
forward of shoulder
while simultaneously
straightening legs and
pivoting same side foot,
while rotating hip, shoulder, and head in opposite
direction. Keep opposite foot and hip stationary
allowing heel of pivoting foot to lift off oor. Hold 1-2
seconds and return to start position.
Side Support / Reverse Flye
Start: Lie on side, bend
legs, position insides of
knees and feet together
with knees, hips and
shoulders aligned. Place
ball on oor in hand
of top arm with palm
facing downward and
straighten arm directly
in front of shoulder.
Bend bottom arm and
support upper body
weight on forearm with
elbow directly below
shoulder and bottom
hip raised off oor.
Finish: Slowly lift
straight arm up and
backward directly above shoulder with palm of hand
facing forward. Keep head and feet stationary, knees
and shoulders aligned with bottom hip raised off oor.
Hold 1-2 seconds and return to start position.