CORE SLIDERS Instruction Manual & Exercise Guide
Disclaimer, Terms and Conditions IMPORTANT Please read this entire manual before using the ProsourceFit Core Sliders. Failure to follow these instructions can lead to significant injury and/or property damage. ProsourceFit recommends that you always obtain a complete physical examination before beginning any exercise program. If you experience any discomfort while using ProsourceFit Core Sliders Rollerdiscontinue use & consult your physician.
EXERCISE GUIDE SPLIT SQUAT 1. Begin standing in front of a sturdy object – a weight bench, jump box, couch, chair, etc – with one foot back on the bench, front foot on a slider. 2. Place hands on hips or clasp them in front of you and engage your core. 3. Slowly slide your front foot forward as you bend your knee, until your leg is bent at 90 degrees. 4. Pause, then pull your foot back in to the starting position. 5. Repeat 10-15 reps, then switch to the other leg.
REVERSE LUNGES 1. Begin standing with feet together and one foot on a slider. 2. Place hands on hips or clasp them in front of you. Engage your core to help you balance, and maintain an upright torso throughout. 3. Slowly extend the leg on the slider back behind you as you bend your front knee to lower into a lunge position. Continue until both knees are bent at a 90 degree angle. 4. Then straighten your back leg and pull foot back to the start position 5. Complete 10-15 reps on each leg.
SIDE LUNGES 1. Start standing with feet about hip-distance apart with both feet on sliders. 2. Engage your core, then bend one leg and push hips backward as you slide the other leg out to the side. Make sure to keep chest lifted and head up, and that your bent knee does not go past your toes. 3. Sit down into the lunge as far as you comfortably can, then pull your straight leg back in toward you as you straighten your bent leg to return to the start position. 4.
PUSH-UPS 1. Begin in a push-up position on hands and toes with hands on sliders. 2. Carefully slide hands out to the side as you lower your upper body toward the floor for a push-up. 3. Then pull both hands inward, returning to the start position. 4. Repeat 10-20 times, or as many as you are able to complete.
FORWARD PLANK REACHES 1. Begin in a push-up position on hands and toes with hands on sliders. 2. Engage core, then slide one arm forward, maintaining a flat back and straight body. You can stop as soon as your opposite arm begins to bend, or for more of a challenge, extend all the way to the floor like push-up. 3. Draw arm back in to the start position, then repeat on the other side, completing as many reps as you can.
MOUNTAIN CLIMBERS 1. Begin in a high plank position on hands and toes with both feet on sliders. 2. Pull one leg in toward your chest, then extend back to start position. Just before your leg is completely straight, begin bringing the opposite leg into your chest. 3. Repeat, quickly switching legs and making sure to keep hips down, not letting them pop up into the air. Complete 20-30 reps or go for 20-30 seconds, or as long as desired.
KNEE TUCKS 1. Begin in a high plank position on hands and toes with both feet on sliders. 2. Draw both feet in, bending your knees, until you’re as close to your chest as you can get. Make sure to focus on pulling with your core muscles. 3. Then press both feet back to the start position. 4. Repeat 15-20 times.
HAMSTRING CURLS 1. Lie faceup on the floor with knees bent and both feet on sliders. 2. Rest your arms by your sides for support, then press up through your heels and lift hips off floor into a bridge position. 3. Engage your glutes, then extend both feet forward, away from your butt, keeping hips lifted. 4. Pull both feet back in to the start position. Repeat and complete 10-20 reps.
WARNING: Do not use this product in ways not intended by its manufacturers. Failure to do so may result in severe injury or death. Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product. LIMITED LIFETIME WARRANTY Covers manufacturing defects including any defects in materials and workmanship.
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