PERF-DUMSG-004 - Massasjeapparat SKLZ - Gratis bruksanvisning og manual
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BRUKSANVISNING PERF-DUMSG-004 SKLZ
Get training content and updates at sklz.com/Ready
TRAINING GUIDE
POWERED BY EXOS
SKLZ products are designed in collaboration with EXOS, the leader in proactive health and performance programs for professional athletes, the military and those serious about fitness.
These training drills are provided to you by EXOS and demonstrate step-by-step instruction to help you reach new levels of performance using SKLZ products.
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Dual Point Massager V2
© 2016 Pro Performance Sports, LLC
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TRAINING TIPS
REPS AND SETS: A GENERAL GUIDELINE
Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending on your specific needs, goals, off-season or in-season, experience, etc.
AS A GENERAL GUIDELINE TO START:
• 12-15 repetitions for 1-2 sets
• 30-60 seconds for each area of soft tissue rolling
- Spend more time rolling on any sore spots you find
Get training content and updates at
sklz.com/Ready
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Person performing a sit-up exercise on a floor, wearing black athletic attire and holding head in hands (no visible text or symbols)THORACIC SPINE THORACIC ROTATION WITH HEEL SIT
STEPS:
- Lie down with knees bent and Dual Point Massager under the mid-back. Use your hands to support your head and do three crunches.
- Roll the Dual Point Masaager one to two inches up your spine and do three crunches.
- Keep rolling the Dual Point Massager up your spine at one to two inch intervals three crunches until you reach the top of your shoulder blades.
COACHING TIP:
Take your time with each repetition.
FEEL IT:
Releasing tension in your mid- to upper-back.
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Person performing a foam rolling exercise on a floor, with two yellow foam balls resting on the surface (no text or symbols visible)STEPS:
- Lie face down with Dual Point Massager under one hip. Use your forearms to support your body weight.
- Roll along the front of the hip and slightly outside the upper thigh (below the pelvis).
- Pause on tight spot while you slowly bend and straighten your knee to dissolve pressure.
- Spend one minute on each side.
COACHING TIP:
Place as much weight on the Dual Point Massager as you can tolerate.
FEEL IT:
Releasing tension in your upper thigh.
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Person performing a forward bend yoga pose on a concrete floor (no text or symbols visible)STEPS:
- Quadruped position with one hand behind your head.
- Sit back on your heels while you keep arms in position.
- Inhale and lift your bent elbow toward the ceiling. Exhale and hold for two seconds. Return to start.
- Spend one minute on each side.
COACHING TIP:
Keep your torso long and tight as you rotate chest and shoulders.
FEEL IT:
Stretching your torso.
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Two men performing a knee exercise on a concrete floor, one kneeling and the other standing (no text or symbols visible)PIRIFORMISTFL
STEPS:
- Sit with Dual Point Massager under one glute. Cross the opposite leg over your knee.
- Roll around the glutes, Pause on light spots and take deep breaths to dissolve discomfort.
- Spend one minute on each side.
COACHING TIP:
Maintain pressure on the Dual Point Massager throughout the set.
FEEL IT:
Releasing tension in your hips.