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 signicant 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.
Please use caution & carefully follow all exercise instructions and use proper technique when using our Core Sliders. Always modify exercises as needed for your
tness level.
Use & Safety Instructions
1.
DO NOT use Core Sliders on concrete or other rough surfaces.
2.
Ensure that all obstructions & sharp objects are removed from the workout area.
3.
Only use Core Sliders as intended and demonstrated in this guide for exercise
purposes. Inappropriate use of Core Sliders may lead to serious injury or
property damage.
4.
Core Sliders are not a toy or plaything. KEEP OUT OF REACH OF CHILDREN,
pets, or any individual who may require supervision.
Always perform a warm-up before using the Core Sliders.
5.
Begin all exercises slowly and use smooth, controlled movements learning to use
6.
the Core Sliders.
Begin your workout slowly to build strength and stamina, especially if you
7.
are new to exercise. Do not perform exercises that are beyond your ability to
maintain control.
Stop exercising immediately if you experience discomfort, nausea, dizziness,
8.
or pain. See a physician immediately if you experience chest or stomach pain,
palpitations, or difculty breathing.
Store in a cool, dry place away from moisture, heat, and direct sunlight.
9.
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. You can switch legs, or complete all reps on
one side before switching.
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.
Repeat on the other side, alternating sides for 10-20 reps.
5.
For more stability, you can stand with only one foot on a slider and complete all
reps on one side before switching to the other leg.
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
oor 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 at 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 oor 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 oor 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 oor 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.
ProsourceFit has sole discretion to determine manufacturing defects. This Lifetime
Warranty does not cover: normal wear and tear, misuse, failing to follow use, care,
and safety instructions, loss and/or theft. This Lifetime Warranty applies to all types
of defects or failure during standard use.
QUESTIONS, CONCERNS OR COMMENTS
Contact Customer Support by email: support@prosourcet.com or by phone at
1 (855) 552-2637 and we will be happy to help you.
All information in the manual is property of ProsourceFit
All trademarks, service marks, word marks, and trade names (collectively "Marks")
of ProsourceFit used in this manual (including but not limited to the "ProsourceFit"
name and stylized "ProsourceFit" logos) are trademarks or registered trademarks
of ProsourceFit. By using these products you accede to all terms and conditions
specied herein. All rights reserved.
Train like a Pro, Train with ProsourceFit!
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