ECHELON 15-64656 AB Wheel and Knee Pad User Guide
- June 4, 2024
- Echelon
Table of Contents
15-64656 AB Wheel and Knee Pad
User Guide
- Warm up for 3-5 minutes before each session.
- Complete 1–3 sets of 8–12 repetitions of each exercise selected.
- Rest approximately 30–60 seconds between each exercise set.
- Perform each exercise in a controlled manner, through a full range of motion.
- When applicable, perform an equal number of exercise repetitions in each direction to avoid the development of muscle imbalances.
- Perform each exercise a minimum of 3 times per week for maximum results.
- If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between exercise sets or decrease repetitions. Or if unable to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions through a full range of motion, decrease rest time between exercise sets or increase repetitions.
- Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
HANDLE ASSEMBLY INSTRUCTIONS
AB ROLL
START: Kneel on the floor, grasp handles, and straighten arms slightly in
front of shoulders with the wheel in front of knees.
FINISH: Slowly roll the wheel forward and extend arms directly in front
of the body, straighten and lower body toward the floor while keeping feet and
knees stationary. Slowly return to start position and repeat.
OBLIQUE ROLL
START: Kneel on the floor, grasp handles, and straighten arms slightly in
front of shoulders with the wheel in front of knees.
FINISH: Slowly roll the wheel forward and slightly off to one side of the
body, straighten and lower body toward the floor while keeping feet and knees
stationary. Slowly return to the start position and repeat on another side.
PIKE ROLL
START: Lie face down on the floor, grasp handles, and straighten arms
below and slightly in front of shoulders. Position balls of feet on floor hip-
width apart and straighten body above floor.
FINISH: Slowly roll wheel backward and pull arms straight back toward
legs while raising hips upward with legs straight. Slowly return to start
position and repeat.
AB WHEEL PLANK
START: Begin on all fours in front of your roller. Grasp the handles of
the roller with both hands, one on each side of the wheel, palms facing down.
FINISH: Push your torso up into a plank position with your body in a
single straight line from head to heels. Engage your core and hold for 30 to
60 seconds. Repeat 3 to 4 times.
All exercise programs come with inherent risks. Consult your health care
professional before beginning this or any exercise program.
© 2021 ECHELON FITNESS MULTIMEDIA, LLC. All specifications are subject to
change without notice. All rights reserved. Manufactured and distributed under
license by Fit for Life LLC, 833 W South Boulder Rd. Suite G,
Louisville, CO 80027-2452. Fit for Life is an authorized licensee of Echelon
Fitness Multimedia, LLC. SKU 15-64685GUIDE