GAIAM 05-64485 Sliding Core Discs User Guide

June 5, 2024
GAIAM

05-64485 Sliding Core Discs
User Guide

EXERCISE INSTRUCTION

  • 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 with each arm/leg to avoid the development of muscle imbalances.
  • If unable to complete 8 exercise repetitions through a full range of motion, increase the 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.
  • Perform each exercise a minimum of 3 times per week.
  • 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.

SIDE LUNGE

GAIAM 05-64485 Sliding Core Discs - figure 1

START: Stand on discs with feet shoulder-width apart, knees slightly bent, back straight and chest high, with head over shoulders and hips.
FINISH: Slide one leg straight out and away from the side of the body while bending the opposite knee and sitting back and down while hinging slightly forward at the waist. Return to start position and repeat.

PLANK PIKE

GAIAM 05-64485 Sliding Core Discs - figure 2

START: Assume a hands/toes straight body position on the floor. Straighten arms and position both hands on top of discs directly under shoulders.
FINISH: Tighten core muscles, shift weight down and backward, and slide both hands back toward the feet. Keep arms straight, and hinge body forward while pressing heels into the floor with eyes focused downward. Return to start position and repeat.

CURTSY SQUAT

GAIAM 05-64485 Sliding Core Discs - figure 3

START: Stand on discs with feet shoulder-width apart, knees slightly bent, back straight and chest high, with head over shoulders and hips.
FINISH: Slide one leg straight back behind and across the body while bending the opposite knee and sitting back and down. Hinge slightly forward at the waist with chest high and head over shoulders. Return to start position and repeat.

AB CRUNCH

GAIAM 05-64485 Sliding Core Discs - figure 4

START: Kneel with knees under hips, lower legs and feet on the floor, and back straight.
Straighten arms and position both hands on top of discs directly under shoulders.
FINISH: Tighten core muscles, shift weight down and forward, and slide both hands outward in front of the body with arms straight, back straight, and eyes focused slightly forward. Return to start position and repeat.

CHEST FLY

GAIAM 05-64485 Sliding Core Discs - figure 5

START: Kneel with knees slightly behind hips, lower legs and feet on the floor, and back straight. Straighten arms and position both hands on top of discs directly under shoulders.
FINISH: Tighten core muscles, shift weight down and slightly forward while sliding hands outward away from sides of shoulders with arms slightly bent and back straight.  Return to start position and repeat.

MOUNTAIN CLIMBER

GAIAM 05-64485 Sliding Core Discs - figure 6

START: Straighten arms and position hands directly below shoulders with feet positioned hip-width apart. Position toes on top of discs, bend one leg and bring knee toward chest and straighten opposite leg behind the body.
FINISH: Slide and straighten the front leg backward while bending and sliding the opposite leg forward toward the chest. Repeat in a continuous forward/ backward pattern.

Product may differ slightly from one shown © & TM 2021 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452.

MADE IN CHINA | SKU 05-64485GUIDE

Documents / Resources

| GAIAM 05-64485 Sliding Core Discs [pdf] User Guide
05-64485, Sliding Core Discs
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| GAIAM 05-64485 Sliding Core Discs [pdf] User Guide
05-64485, Sliding Core Discs

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