SPRI STEP360 PRO User manual

Start: Lie on back and
position hips and upper torso
on platform. Bend legs and
position feet flat on the floor
hip-width apart. Place hands
behind head and slightly tuck
chin toward chest.
Finish: Tighten core muscles
and flatten low back, then
lift one foot off floor bringing
knee over hip. Return slowly
to start position and repeat.
LEG LIFT
Start: Kneel on platform with
knees under hips and back straight.
Position hand on edge of platform
and straighten arm directly below
shoulder, with opposite arm bent
and hand behind head. Rotate upper
torso down and inward with elbow
pointing toward middle of platform.
Finish: Slowly rotate head and lift
elbow upward while rotating upper
torso up and backward. Return
slowly to start position and repeat.
KNEELING ROTATION
Start: Balance on one foot in
middle of platform with knee
slightly bent. Straighten and
position opposite leg behind hip,
hinge forward at hips with back
straight and hands on knee.
Finish: Tighten core muscles, lean
slightly forward and lift back leg
up and back behind body. Return
slowly to start position and repeat.
LEG RAISE
Start: Balance on one foot in
middle of platform with knee
slightly bent, straighten opposite
leg and position up and away from
side of body with foot off platform,
back straight, and head over hips.
Finish: Tighten core muscles, lean
slightly forward and bend balance
leg until knee is directly over toes.
Return slowly to start position
and repeat.
SINGLE LEG SQUAT
STEP360™PRO
• 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 leg, or on each side of 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
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.
Before beginning this or any other exercise program, you
should always consult with your doctor or physician.
EXERCISE GUIDE
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©2015 SPRI Products, Inc. All rights reserved. SPRI and Step360 are trademarks of SPRI Products, Inc. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. SKU 05-58218GUIDE
STEP360™PRO
EXERCISE GUIDE
Start: Balance on
one foot in middle of
platform with knee
slightly bent. Straighten
and position opposite
leg behind hip with
foot off platform, back
straight, and head
over hips.
Finish: Tighten core
muscles, hinge forward
at hips while bending
balance leg and reaching
down and forward
directly below shoulder
with opposite hand.
Return slowly to start
position and repeat.
SINGLE LEG
SQUAT AND REACH
Start: Balance on
one foot in middle of
platform with knee
slightly bent. Bend leg
and position knee of
opposite leg directly
in front of hip, back
straight, and head
over hips.
Finish: Hop down
alongside Step360,
bend knee and land
on foot of outside
leg, then immediately
hop back up on top
of platform to start
position and repeat.
SINGLE LEG
LATERAL HOP
Start: Stand on floor
facing the Step360 with
feet shoulder-width apart
and knees bent. Position
arms straight along sides
of body and hinge slightly
forward at the hips.
Finish: Quickly extend
legs, drive arms straight
upward, and straighten
upper body while in
air. Land softly on top
of platform with feet
hip-width apart while
bending legs and arms.
Step down and back
off of platform to start
position and repeat.
DUAL LEG
SQUAT JUMPS
Start: Stand with one
foot on floor alongside
Step360 and opposite
foot on top of middle
of platform. Bend legs,
hinge slightly forward
at the hips with back
straight and arms
extended directly
under shoulders.
Finish: Quickly extend
legs, drive arms
straight upward, and
straighten upper body
while in air. Land softly,
return to start position
and repeat.
SINGLE LEG
LATERAL SQUAT JUMP
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