HURDLE STEP WITH THE BLACKROLL®
STARTING POSITION
Start kneeling on the floor and place the BLACKROLL® crosswise in front of your knees. Keep your torso upright and lace your fingers behind your head.
EXECUTION
Slowly raise the right knee off the floor and bring it forward over the BLACKROLL®. Make yure to keep your hips tight, not moving laterally or dropping during the movement. Return the right leg over the roller on the floor and start with the left side. Do 10-15 reps of this exercise.
BRIDGING WITH THE BLACKROLL®
STARTING POSITION
Lie faceup on the floor. Bend your knees and plant your heels on the BLACKROLL®. Your arms rest by your sides.
EXECUTION
Lift your buttocks and push your hips up until your body forms a straight line. Actively tighten your buttocks and hold this tension for 10 sec. Slowly lower the hip, without touching the floor and repeat this exercise for 10-15 reps.
LUNGES WITH THE RESIST BAND
STARTING POSITION
Place the BLACKROLL® RESIST BAND just above the hip around the torso and fasten it at a fixed point. Turn your back facing the fixed point and tension the BAND. Then stand straight with your feet shoulderwidth apart.
EXECUTION
Make a long step to the front and bend your rear knee towards the floor. Hold the tension of the BAND with your upper body and slowly come back into the starting position. Repeat this movement for 10-15 times and then switch sides.
SIDE LUNGES WITH THE RESIST BAND
STARTING POSITION
Place the BLACKROLL® RESIST BAND just above the hip around the torso and fasten it at a fixed point. Turn sideways, your right side facing the fixed point and tension the BAND. Then stand straight with your feet shoulder-width apart.
EXECUTION
Make a long step to the left and bend your left knee. Keep the right knee straight. Hold the tension of the BAND with your upper body and slowly come back into the starting position. Repeat this movement for 10-15 times and then switch sides.
SINGLE LEG BRIDGE WITH THE MULTI BAND
STARTING POSITION
Lie on your back. Place the BLACKROLL® MULTI BAND around your right foot. Plant the left foot bent on the floor.
EXECUTION
Lift your right leg with the MULTI BAND up towards the ceiling, keep your hands planted on the floor next to your body. Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Slowly sink your buttocks and start this movement again without planting your buttocks on the floor. Repeat this exercise for 10-15 times and then switch sides.
SQUATTED SIDE WALK WITH THE MULTI BAND
STARTING POSITION
Stand on the middle of the BLACKROLL® MULTI BAND with your feet hip-width apart. Cross the ends of the BAND and hold them tensioned in your hands, keeping your upper body upright.
EXECUTION
Bend your knees into a squat. Stay deep and walk 10 steps to the side. Relax your legs, bend your knees again into a squat and walk back 10 steps to the other side.
ABDUCTOR LIFT WITH THE MULTI BAND
STARTING POSITION
Lie on your left side with your legs straight. Slip into the BLACKROLL® MULTI BAND with your feet, each foot into one loop. Support yourself on your right hand in front of your body.
EXECUTION
Lift your right leg as high as possible, keeping it straight. Hold the leg at the top for 10s and slowly lower it again. Repeat this exercise for 10-15 times and then switch sides.
SIDE WALK WITH THE LOOP BAND
STARTING POSITION
Place the BLACKROLL® LOOP BAND around your ankles. Stand upright with your feet hip-width apart and place your hands on your hips.
EXECUTION
Stick out your buttocks and squat down keeping your upper body upright. Under constant tension of the BAND make 10 steps to the left. Slowly come back into starting position and repeat this exercise on the other side.
CLAMS WITH THE LOOP BAND
STARTING POSITION
Lie on your left side with the BLACKROLL® LOOP BAND around your thighs, just above the knees and your knees bent. Place your right hand on the hip and support your head with your left hand.
EXECUTION
Keep your feet close together and raise your right knees up as fas as you can get. Hold the knee at the top for 10s and slowly lower it again. Repeat this exercise for 10-15 times and then switch sides.
LEG SIDE LIFT (ABDUCTION) WITH THE LOOP BAND
STARTING POSITION
Place the BLACKROLL® LOOP BAND around your ankles. Stand upright with your feet hip-width apart and place your hands on your hips.
EXECUTION
Shift your body weight onto your right foot. Lift your left foot off the floor. Hold your upper body upright and move draw your straight left leg to the side as far as possible. Slowly release the left leg back down without planting your foot on the floor and repeat the exercise for 10-15 reps. Then switch sides.
BULGARIAN SPLIT SQUAT WITH THE GYMBALL
STARTING POSITION
Stand about 50 cm in front of the BLACKROLL® GYMBALL in an upright position with your feet hip-width apart. Place your hands on your hips and rest the top of your right foot on the GYMBALL behind you.
EXECUTION
Keep your upper body upright and bend your left knee. Pause in this position and slowly come back up. Repeat this exercise for 10-15 reps, then switch sides.
SINGLE LEG BRIDGE WITH THE GYMBALL
STARTING POSITION
Lie faceup on the floor and place your lower legs on the BLACKROLL® GYMBALL. Keep your arms out to the sides.
EXECUTION
Lift your buttocks and push your hips up until your body forms a straight line. Draw your left knee towards your chest until you reach a 90° angle with your hip and knee. Then pull your right heel toward you and roll the GYMBALL as close as possible to your upper body, bending your right knee and pushing your hips further up. Pause, then extend your right leg and roll the GYMBALL back. Repeat the exercise for 10 reps and then switch sides.
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