SPRI Wobble Board User manual

Wobble Board
Exercise Instruction
• As a warm up before each exercise session, perform
each selected exercise without the Wobble Board.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform every exercise through a full range of
motion.
• Perform an equal number of exercise repetitions
with each 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—
• 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.
• Perform each exercise a minimum of 3 times per
week for maximum results.
• Allow 24–48 hours of complete rest between each
Wobble Board exercise session.
IMPORTANT!
Please read the instructions below
before using the Wobble Board.
• Before each workout, check for possible wear
of the Wobble Board.
• Always perform general warm–up activities prior
to performing Wobble Board exercises.
• Perform only the exercises as shown in this chart
or other SPRI® produced informational resources.
• Avoid placing the Wobble Board on slick or
slippery surfaces.
• Wear appropriate footwear while using the
Wobble Board.
• Make sure feet are in full contact with the top of
the Wobble Board while performing exercises.
• Perform exercises in a slow
and controlled manner. If
necessary, place hand(s) on
wall for added support and
stability.
• Keep abdominal muscles
tight while performing
exercises.
• Avoid straining or
holding your breath
while exercising.
• Discontinue any
exercise that is
uncomfortable or
causes discomfort.
• Consult your physician
before beginning
any type of exercise
program.
1-LEG ANKLE CIRCLES (warm-up)
Start: Stand and position one foot at on top of
center of board. Straighten leg and point toes directly
forward. Straighten opposite leg and position foot on
oor slightly behind and to side of board.
Finish: Slowly rotate on to outside edge of board
in a circular, clockwise manner. Keep toes pointing
forward with knee and hip stationary while rotating
ankle and lower leg 10 times in a clockwise
direction, then 10 times in a counterclockwise
direction. Switch legs and repeat.
2-LEG HIP/KNEE CIRCLES (warm-up)
Start: Stand and position feet at on top of board,
hip width apart. Straighten legs and point toes
directly forward. Stand tall with shoulders and hips
directly over boards.
Finish: Slowly rotate on to outside edge of board
in a circular, clockwise manner. Keep toes pointing
forward with legs straight while rotating from the hips
10 times in a clockwise direction, then 10 times in a
counterclockwise direction.
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1769 Northwind Blvd. Libertyville, IL 60048
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, fitness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products
©2007 SPRI Products BOARD-PRI / 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.

STRAIGHT LEG BALANCE (2-leg)
Start: Stand and position feet at on top of board,
hip width apart. Straighten legs and point toes directly
forward. Stand tall with shoulders and hips directly
over board.
Finish: Tighten abdominal muscles and attempt to
balance on center of board with edges of board off
oor for 30 seconds.
STRAIGHT LEG BALANCE (1-leg)
Start: Stand and position one foot at on top of center
of board. Straighten leg and point toes directly forward.
Bend opposite leg and lift foot off oor slightly in front
of body.
Finish: Stand tall with hips and shoulders directly
over board. Tighten abdominal muscles and attempt
to balance on center of board with edges of board off
oor for 30 seconds. Switch legs and repeat for 30
seconds on opposite leg.
BENT LEG BALANCE (2-leg)
Start: Stand and position feet at on top of board,
hip width apart. Bend legs slightly, sit back and point
toes directly forward.
Finish: Stand tall with head and shoulders directly
over board. Tighten abdominal muscles and attempt to
balance on center of board with edges of board off oor
for 30 seconds.
BENT LEG BALANCE (1-leg)
Start: Stand and position one foot at on top of center
of board. Bend leg slightly, sit back and point toes
directly forward. Bend opposite leg, sit back and lift
foot off oor slightly in front of body.
Finish: Stand tall with head and shoulders directly
over board. Tighten abdominal muscles and attempt to
balance on center of board with edges of board off oor
for 30 seconds. Switch legs and repeat for 30 seconds
on opposite leg.
BALANCE SQUAT (2-leg)
Start: Stand and position feet at on top of board,
hip width apart. Straighten legs and point toes
directly forward. Stand tall with shoulders and hips
directly over board.
Finish: Bend balance legs and sit back with head
and shoulders directly over board. Tighten abdominal
muscles and attempt to balance on center of board
with edges of board off oor. Continue to balance,
straighten legs and return to start position. Perform
10 times.
BALANCE SQUAT (1-leg)
Start: Stand and position one foot at on top of
center of board. Straighten leg and point toes directly
forward. Bend opposite leg and lift foot off oor
slightly in front of body.
Finish: Bend balance leg and sit back with head and
shoulders directly over board. Tighten abdominal
muscles and attempt to balance on center of board
with edges of board off oor. Continue to balance,
straighten balance leg and return to start position.
Perform 10 times, then switch legs and repeat.