SPRI XERBALL MEDICINE BALL User manual

Start: Stand with feet
shoulder-width apart, bend
knees and hinge forward at
the hips with back parallel to
floor and abdominal muscles
tight. Grasp ball; straighten
arms directly below
shoulders with back straight
and head up.
Finish: Slowly bend arms,
lift elbow up and back to one
side of body while rotating
trunk and upper body in the
same direction. Keep lower
body and head stationary
with abdominal muscles
tight. Slowly straighten
arms, return to start
position and repeat.
Start: Stand with feet hip-
width apart and bend knees
slightly. Grasp ball, bend
arms and position hands in
front of stomach.
Finish: Step forward and
bend front leg while rotating
trunk and upper body to
same side. Keep arms bent
and hands at waist height.
Straighten front leg, return to
start position and repeat.
Bent over row
Start: Stand with feet
shoulder-width apart, toes
pointed outward slightly,
bend knees and hinge slightly
forward at the hips. Grasp
ball, bend arms and position
hands in front of chest with
head over shoulders.
Finish: Straighten legs
and push hips forward
while extending arms over
head. Keep back straight,
head over shoulders and
abdominal muscles tight.
Bend legs, return to start
position and repeat.
SQUAt PreSS LUnGe twISt
XERBALL®MEDICINE BALL
• 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 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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©2016 Gaiam Americas, Inc. All rights reserved. SPRI and Xerball are registered trademarks of Gaiam Americas, Inc. Manufactured and distributed by Gaiam Americas, Inc., Louisville, CO 80027-2452. SKU XERBALL-GUIDE
XERBALL®MEDICINE BALL
EXERCISE GUIDE
Start: Lie face down on floor,
straighten body, extend legs and
place feet hip-width apart with
toes on floor (bent knees and
position on floor if desired). Grasp
ball, straighten arms and position
hands directly below shoulders.
Finish: Slowly bend arms and
lower chest toward ball while
keeping body straight and head
aligned with shoulders. Slowly
straighten arms, return to start
position and repeat.
PUSH-UP
Start: Sit on floor; position legs
out in front of body with knees
bent and heels on floor. Grasp
ball, bend arms and position
hands in front of stomach.
Lean upper body back in partial
sit-up position and tighten
abdominal muscles.
Finish: Slowly rotate trunk
and upper body to one side
of body and touch ball to floor
while maintaining partial sit-up
position with abdominal muscles
tight. Slowly rotate, return to
start position and repeat.
SIt-UP twISt
Start: Lie on back on floor,
bend knees and position feet
flat on floor. Grasp ball and
straighten arms over head with
hands on floor.
Finish: Slowly lift and raise
upper body up and forward
toward legs while keeping arms
straight over head. Keep lower
body stationary and head over
shoulders. Slowly lower the
upper body to floor, return to
start position and repeat.
StrAIGHt ArM SIt-UP
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