Power Wheel Instructions
Powerwheel Instructions PowerWheel_Instructions PowerWheel_Instructions storeimages cdn.sklz.com
Powerwheel Instructions PowerWheel_Instructions PowerWheel_Instructions thumbs storeimages cdn.sklz.com
2012-03-15
: Sklz Powerwheel Instructions PowerWheel_Instructions original storeimages
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PROFESSIONAL GRADE
POWER WHEEL™
INSTRUCTION MANUAL AND EXERCISE GUIDE Engineered by
BEFORE YOU BEGIN
» Consult your healthcare professional before beginning this or any type of
exercise program.
» Keep equipment away from children. Recommended for athletes over 14 years old.
Athletes under 18 years of age should use under strict adult supervision.
» Always check equipment for wear or damage. If any defects are found do not use product.
» Wear appropriate clothing and shoes when using equipment.
» It is the responsibility of the user to read and follow all instructions and warnings.
» Use equipment only as directed.
» Read ALL instructions and warnings completely and seek help if you do not understand their contents.
» Ensure equipment anchor points are secure and will not damage equipment. Always lock doors
when being used as anchor points. Place door anchors on hinged side of door and test hold with
strong, direct pulling. Only use anchor points that can SAFELY HOLD three times the peak force
exerted during equipment use.
» Imitate exercises WITHOUT equipment until you are able to perform movements with confidence.
» Breathe naturally and exercise using controlled, deliberate movements.
» Warm up and stretch before using equipment.
WARNING
Never pull fitness cables so they line up with your face or other sensitive parts of your body. Never place any
part of equipment around neck. Never release or adjust fitness equipment when under tension or in use.
Never place handles with rotator grips on feet. Never stretch a fitness cable, tube or band more than three
times its original length. Failure to do any of the above could result in INJURY or DEATH!
CAUTION—THIS PRODUCT CONTAINS LATEX. If you have allergies to latex, do not use this product.
CARE INSTRUCTIONS
Do not store equipment in direct sunlight or in hot places.
Pro Performance Sports, LLC and Lifeline International, Inc. assume no liability for accidents or
damage that may occur with the use of Lifeline products.
What is Functional fitness?
Functional fitness is the cutting-edge training approach elite athletes are using to increase performance
and prevent injury. While standard training methods isolate muscles, functional fitness training
techniques develop balanced, efficient muscles for extraordinary results.
SKLZ Chrome engineered by Lifeline
SKLZ has partnered with Lifeline USA, a leader
in functional fitness products, to bring you the
same professional grade, premium quality
tools that leading athletes use to improve their
performance. Whether you’re looking to improve
your athletic performance or overall strength and
physique, the products that work for the pros will
work for you.
//// POWER WHEEL™: PARTS
«
Foam Cushion Handles (2)
«
Foot pedals (2)
«
Adjustable Foot Straps (2)
«
Rubber Heal Attachments (2)
«
Durable Indoor/Outdoor Wheel
«
Metal Axel Collars (2)
«
Mounting Screws (4)
«
"L" Wrenches (2)
(Not Shown)
«
Axel
SCULPT YOUR CORE LIKE NEVER BEFORE WITH THE POWER WHEEL™
.
A strong core not only helps improve power and balance, it can also help decrease the likelihood of injuries.
The Power Wheel™ was named “Best Core Trainer” in a UC Berkeley study. The Power Wheel delivers a series of
intense exercises that will challenge your abs, obliques, back, hips and glutes. You’ll even see (and feel) the effects
on your chest, arms, hamstrings and calves.
//// POWER WHEEL™: REPS AND SETS
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:
» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy resistance with focus on proper form and control)
» 4-6 repetitions for 3-5 sets when training for power (moderate resistance with increase in speed of movement)
PROPER FORM
When trying movements for the first time, use less resistance with the goal of being able to perform all movements
without breaking form. Do not push through or ignore aches and pains as you perform any movement.
ADDITIONAL EXERCISES:
Visit SKLZ.com for in-depth training and product videos.
Create your own customized training
programs with exclusive online tools.
PROGRESSIVE RESISTANCE
Progressive resistance is a concept that states you should
be able to lift more weight or do more repetitions each
time you perform an exercise. As you progress through
any training phase, increase the resistance when
your prescribed repetitions decrease. When the
prescribed repetitions increase, decrease the
resistance accordingly. You may also need
to adjust your repetitions, sets, and
resistance if you are not seeing
improvements in your goals.
//// POWER WHEEL™: ASSEMBLY
HOW TO ASSEMBLE THE POWER WHEEL™
STEP 1 – Loosen and remove the metal collar (furthest from the foot pedal) from the metal axle shaft.
STEP 2 – Slide the wheel on to the metal axle shaft until stopped by metal collar.
STEP 3 – Place the loose collar back onto axle and slide it all the way against
the wheel and tighten it with the 1/8-inch L wrench (the smaller one).
STEP 4 – Slide on the loose pedal until the
lug is 0 to 5/8-inch from the collar. (It should
look the same as the pre-assembled pedal.)
STEP 5 – Ensure the rubber ankle loop
is positioned the same way as the
pre-assembled ankle loop.
STEP 6 – Slide on the foam grip and plastic
axle endcap.
STEP 7 – Check the side you assembled.
It should look like the side that comes
pre-assembled. The axle should be
symmetrical. If this is not done properly
your Power Wheel will not work as intended.
//// POWER WHEEL™: USAGE
HOW TO ATTACH TO FEET
STEP 1 – From a seated position, place the Power
Wheel on its side. Then, place your right foot into
the right loop of the adjustable foot strap so that it
is centered on the foot pedal.
STEP 2 – Tighten velcro foot strap so it fits tightly
around the center of your shoe.
STEP 3 – Repeat this step with your other foot.
STEP 4 – Pull the rubber ankle loops up over the back
of your shoes. They should catch the back of your
shoe and rest against the back of your ankle.
Note: The rubber ankle loops do not need to be
used unless facing up. You may also find
that pointing your toes makes the use of
the ankle loops unnecessary—even when
facing up.
STEP 5 – You should now be strapped in and ready
to begin.
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//// POWER WHEEL™: EXERCISES
FACING UP
EXERCISE STEPS:
STEP 1 – Lay flat on your back; raise your
buttocks off the ground.
STEP 2 – Slowly pull your feet in until the
wheel touches your buttocks then
slowly let it back out.
TRAINING TIP:
Repeat no more than 20 times during first use.
Gradually build your strength using this
exercise before doing any face down
exercises or overdoing face up exercises.
The Power Wheel is an extremely effective
tool because the instability forces many
stabilizing core and leg muscles to support
your movements.
WARNING
The face down positions rely heavily on your lower back
muscles. Always consult your physician before undertaking
any exercise program. Do not attempt this or the hand
use exercise unless approved by your doctor and you are
able to do the face up exercises for more than one minute
without stopping.
//// POWER WHEEL™: EXERCISES
FACING DOWN 1
EXERCISE STEPS:
STEP 1 – Flip over and get into a kneeling
push-up position
STEP 2 – In a slow, controlled fashion, raise
your knees and straighten your
legs so you are in a full “from toes”
push-up position.
STEP 3 – Ensure your head, neck, back and
legs are kept in a straight line.
STEP 4 – Slowly bring your knees in under
you until the wheel nearly touches
your buttocks. Make sure your
head, neck and back stay aligned.
If you are sagging or arching your
back, continue working on facing
up exercises.
STEP 5 – Slowly straighten back to starting
position and repeat.
TRAINING TIP:
Repeat no more than 20 times during first use.
Handle use
1. Most people are familiar with a standard ab wheel.
The Power Wheel can be used this way as well.
2. When using the Power Wheel handles, always place
a thick pad beneath you. This is an advanced Power
Wheel exercise. Build up to it gradually.
3. From your knees, hold the Power Wheel under you
and roll it out SLOWLY.
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//// POWER WHEEL™: EXERCISES
FACING DOWN 2
EXERCISE STEPS:
STEP 1 – From the “from toes” push-up
position, take a SMALL “step” with
one hand and then the other. The
wheel will roll forward with you.
STEP 2 – You’ll notice that when you pick
up your hand, your body will want
to fall or lean in that direction. In
order to perform this move without
falling, your entire body will have to
stabilize on your other hand.
TRAINING TIP:
Begin with small “steps” going both forward
and backward only a short distance.
As you become stronger, you will be able
to reach further and cover larger distances.
For outdoor use, once you are ready, try our
100-Yard Power Wheel Challenge: See if you
can go 100 yards without stopping or falling!
//// POWER WHEEL™: EXERCISES
FACING DOWN 3
EXERCISE STEPS:
STEP 1 – From the “from toes” push-up
position, fold yourself in half by
raising your buttocks straight up
and hinging at your hips.
STEP 2 – The Power Wheel™ will slowly
roll towards you as you raise
your buttocks.
STEP 3 – Your back, neck and head should
stay straight as should your legs.
STEP 4 – This is a very challenging movement
so build up to it gradually.
STEP 5 – Only roll out as far as you are
comfortable going.
STEP 6 – Slowly roll back and repeat.
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90-DAY LIMITED WARRANTY – POWER WHEEL™
Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product
will be free of defects in materials or workmanship for 90 days (unless specified in alternate warranties) from the date of purchase.
If defective, and purchased from a retail store, return the product along with receipt to the retail store where the product was
purchased. If the item was purchased from PPS, return the product along with proof of the date of purchase (i.e. the packing slip),
postage prepaid to the address below for replacement consideration:
Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA 92008 :: Attn: Returns
This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA.
All returns sent to PPS require a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer
Service inquiries, please call toll free: 1-877-225-7275
Register your product at SKLZ.com to ensure warranty coverage, get new product information
and special deals from SKLZ
Made in China. ©2011 SKLZ. All rights reserved.
Unauthorized duplication is a violation of applicable laws.
SKLZ Chrome, SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.
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