ASYNCHRON PUSH UP WITH THE BLACKROLL^®

STARTING POSITION

Place the BLACKROLL^® vertically on the floor. Come intoa plank position with your right arm just next to the roller. Place your right hand on the BLACKROLL^® and your left underneath your left shoulder. You feet stand on the toes hipwidth apart.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. The right elbow is bending far back stretching your right chest. Extend your ellbows again and repeat the exercise for 8-10 reps. Then switch sides. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL^® - VERSION 1

STARTING POSITION

Hold the BLACKROLL^® each side with one hand and come into a plank position. Place the roller and your hands underneath your shoulders and plant your feet on your toes hipwidth apart.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

PUSH UP WITH THE BLACKROLL^® - VERSION 2

STARTING POSITION

Start in a plank position with your feet on the BLACKROLL^®. Place your hands underneath your shoulders.

EXECUTION

Keep your whole body tensioned and in one straight line. Bend your elbows and bring your chest towards the ground. Extend your ellbows again and repeat the exercise for 10-15 reps. Make sure that you keep your body tight and your elbows close to your trunk.

ROLLING POWER PUSH UP ON BLACKROLL^®

STARTING POSITION

Start on all fours. Place your hands underneath your shoulders and your shins on the BLACKROLL^® just above your ankles.

EXECUTION

Extend both legs to the back, rolling over the BLACKROLL^®. At the same time, bend your elbows.

Bring your chest towards the floor and keep your whole body tensioned. Extend your ellbows again and pull your knees towards your chest. Repeat the exercise for 8-10 reps. Make sure that you keep your body tight and your elbows close to your trunk.

LUNGE WITH THE BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Raise your extended arms at chest-height.

EXECUTION

Make a long step to the front and bend your rear knee towards the floor. Hold this position vor 30s. Move back into starting position and switch sides.

SIDE LUNGE WITH THE BOOSTER

STARTING POSITION

Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Raise your extended arms at chest-height.

EXECUTION

Make a long step to the left and bend your left knee. Keep the right knee straight. Hold this position vor 30s. Move back into starting position and switch sides.

SIDE BEND WITH THE BOOSTER

STARTING POSITION

Start in a standing position with the feet wider than shoulder-width apart. Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER centered in one hand.

EXECUTION

Bend sideways and rest the free arm on the knee. Bring your Arm with the BOOSTER up above the head and towards the bended side. Hold this position for 30s.

ROWING WITH THE MULTI BAND

STARTING POSITION

Start in a sitting position, legs extended and upper body upright. Place the BLACKROLL^® MULTI BAND around both feet and grap the ends with your hands.

EXECUTION

Slowly pull your hands towards your torso at the height of your bellybutton. Maintain an upright position with your upper body tight. Slowly stretch your arms out and return to the starting position.

SQUATS WITH ARM RAISES WITH THE MULTI BAND

STARTING POSITION

Stand on the middle of the BLACKROLL^® MULTI BAND with your feet shoulderwidth 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 deep squat. Rais your arms up, upper arms next to the ears, at the same time. Keep your back straight. Slowly come back into starting position. Repeat this exercise for 10-15 times.

BIRD DOG WITH THE MULTI BAND

STARTING POSITION

Start on all fours. Place the BLACKROLL^® MULTI BAND around your left foot and grap both ends, one in each hand, tensioning the BAND. Hold your head in a natural extension of the spine.

EXECUTION

Raise your right arm and reach it forward until it’s in line with your torso. As you bring your arm forward, kick your left leg backwards until it’s straight and in line with your torso. Hold this position for 10s. Slowly bring your arm and leg back to the ground and repeat this exercise 10-15 times. Then switch side.

SHOULDER ROTATION WITH THE MULTI BAND

STARTING POSITION

Step into a loop at one end of the BLACKROLL^® MULTI BAND with your left foot. Grap the other end of the BAND with your right hand in another loop. Stand with your feet shoulderwidth apart and your upper body upright and place your left hand on your hip. Rais your elbow to shoulder-heigt, bend it 90° with your forearm parallel to the floor.

EXECUTION

Keeping your shoulder and elbow level, slowly raise your hand upward against the tension of the BAND by rotating your shoulder. Hold this positon for 10s. Slowly return to the starting position. Repeat this exercise 10-15 times and then switch sides.

LATERAL RAISES MULTI BAND

STARTING POSITION

Stand on the middle of the BLACKROLL^® MULTI BAND with your feet hipwidth apart. Hold the ends of the BAND tensioned in your hands, keeping your upper body upright.

EXECUTION

Raise your arms straight out to the side at shoulder height. Hold thsi position for 5s and slowly lower your arms again. Repeat this exercise for 10-15 times.

LATERAL CRAWL WITH THE LOOP BAND

STARTING POSITION

Place the BLACKROLL^® LOOP BAND around your arms, just above your elbows and come on all fours with your hands underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine and place your tiptoes on the floor.

EXECUTION

Lift your knees off the ground, up onto your hands and toes. Keeping your knees close to the ground, move to the right by stepping your right leg and your right hand out to the side. Follow with your left foot and left hand, without lowering your knees on the floor. In this manner, do 10-15 steps to the right and then switch to the left for 10-15 steps without lowering your knees.

ARM SPREAD WITH THE LOOP BAND

STARTING POSITION

Start with your upper body upright and place the BLACKROLL^® LOOP BAND around your wrists. Raise your extended arms to chest-height, palms facing toward each other.

EXECUTION

Spread your arms outwards against the BAND, actively squeezing your shoulder blades together. Hold for one count, then slowly bring your arms back to starting position. Repeat 10-15 times.

STEERING WHEEL WITH THE GYMBALL

STARTING POSITION

Start in an upright standing position with your feet shoulderwidth apart. Grab the BLACKROLL^® GYMBALL with both hands and hold it at chest height with your arms extended.

EXECUTION

Turn the GYMBALL alternately to the left and to the right, like a steering wheel. Make sure to keep your arms at chest height keeping your shoulders down. Repeat this exercise for 15 reps.

ARM REACH WITH THE BLACKROLL^®

STARTING POSITION

Start on all fours. Grab the BLACKROLL^® with both hands. Place the roller underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.

EXECUTION

Stretch your right arm straight out in front of you until it is in one line with your back. Hold this position for 10s. Slowly bring your arm back to the ground and repeat this exercise 10-15 times. Then switch sides.