STANDING SCALE WITH THE BLACKROLL®
STARTING POSITION
Hold the BLACKROLL® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.
EXECUTION
Shift your bodys weight on your right foot and take your left foot off the ground. Bend forward your upper body keeping your back straight and extend the left leg backwards until your arms, upper body and left leg are in one line and parallel to the floor. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.
KICK BACK ON ALL FOURS WITH THE BLACKROLL®
STARTING POSITION
Start on all fours. Place your knees on the BLACKROLL®. Hands are underneath your shoulders and your knees underneath your hips. Hold your head in a natural extension of the spine.
EXECUTION
Kick your right foot backwards and bring it up. Hold it straight, with your heel above your buttocks for 10s. Slowly release your right leg down coming back into the starting position. Repeat this exercise 10-15 times. Then switch sides.
DEEP SQUAT WITH BOOSTER
STARTING POSITION
Turn on the vibration with high intensity (3-6 lights) and hold the BOOSTER each end in one hand. Extend your arms almost straight over your head. Keep your shoulders pulling downwards.
EXECUTION
Bend your knees and come into a deep squat position. 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.
SINGLE LEG BRIDGE WITH THE MULTI BAND
STARTING POSITION
Lie on your back. Place the BLACKROLL® MULTI BAND around your right foot. Plant the left foot bent on the floor.
EXECUTION
Lift your right leg with the MULTI BAND up towards the ceiling, keep your hands planted on the floor next to your body. Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Slowly sink your buttocks and start this movement again without planting your buttocks on the floor. Repeat this exercise for 10-15 times and then switch sides.
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.
STANDING SCALE WITH THE MULIT BAND
STARTING POSITION
Step into the outermost loop of the BLACKROLL® MULTI BAND with your right foot. Place the BAND along your back over your right shoulder and grap it with your right hand in another loop, tensioning the BAND slightly. Stand with your feet shoulderwidth apart and your upper body upright.
EXECUTION
Bend forward your upper body with your back straight and extend the right leg backwards until both are in one line and parallel to floor. Stretch your arms forward in a plane with the torso. Hold this position for 10s. Slowly come back into starting position. Repeat this exercise 10-15 times and then switch sides.
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.
KICK BACK ON ALL FOURS WITH THE MULTI BAND
STARTING POSITION
Start on all fours. Place the BLACKROLL® MULTI BAND around your left foot and hold both ends in the right hand, tensioning the BAND. Hold your head in a natural extension of the spine.
EXECUTION
Kick your left foot backwards and bring it up. Hold it straight, with your heel above your buttocks for 10s. Slowly release your left leg down coming back into the starting position. Repeat this exercise 10-15 times. Then switch sides.
GLUTE BRIDGE WITH THE LOOP BAND
STARTING POSITION
Lie on your back and place the BLACKROLL® LOOP BAND around your thighs, just above your knees. Bent your knees and plant your feet on the floor. Keep your arms next to your torso on the floor.
EXECUTION
Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Actively squeeze your glutes and hold the tension for 5 seconds. Slowly lower your buttocks and start this movement again without touching the floor. Repeat this exercise for 10-15 times.
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.
BIRD DOG WITH THE GYMBALL
STARTING POSITION
Start lying with your belly on the BLACKROLLon® GYMBALL and plant your feet and hands shoulderwidth apart on the floor. Hold your head in a natural extension of the spine.
EXECUTION
Raise your straight left arm and reach it forward until it’s in line with your torso. As you bring your arm forward, kick your right 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 for 10-15 reps. Then switch side.
FOREARM PLANK ON THE GYMBALL
STARTING POSITION
Place your forearms on the BLACKROLL® GYMBALL and come into a forearm plank position. Place your feet on your toes, shoulder-width apart and hold your body tight in one straight line.
EXECUTION
Keep your core tight and alternately lift one straight leg off the floor, squeezing your glutes. Repeat this exercise for 20 reps.
REVERSE FLYS ON THE GYMBALL
STARTING POSITION
Lie with your hips on the BLACKROLL® GYMBALL and place your feet on the toes shoulderwidth apart. Hold your head in a natural extension of the spine, arms are straight.
EXECUTION
Raise your straight arms to the side, squeezing your shoulder blades together. Pause for 5s. Release your shoulder blades and lower your arms back down. Repeat this movement for 10-15 reps.
SINGLE LEG BRIDGE WITH THE GYMBALL
STARTING POSITION
Lie faceup on the floor and place your lower legs on the BLACKROLL® GYMBALL. Keep your arms out to the sides.
EXECUTION
Lift your buttocks and push your hips up until your body forms a straight line. Draw your left knee towards your chest until you reach a 90° angle with your hip and knee. Then pull your right heel toward you and roll the GYMBALL as close as possible to your upper body, bending your right knee and pushing your hips further up. Pause, then extend your right leg and roll the GYMBALL back. Repeat the exercise for 10 reps and then switch sides.
REVERSE FOREARM PLANK WITH THE BLACKROLL®
STARTING POSITION
Start lying on your back planting your heels on the BLACKROLL®. Place your elbows below your shoulders propping you up.
AUSFÜRUNG
Lift your buttocks off the ground and push your hips up, until your body forms a straight line from legs to head. Actively squeeze your buttocks and hold this position 3x for 30-60 seconds.
DYNAMIC PLANK WITH THE BLACKROLL®
STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the BLACKROLL® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.
EXECUTION
Lift your straight left leg backwards as far as possible. Pause and release it back down. Then lift your right leg. That's one rep, do 10-15 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.
GOOD MORNINGS WITH THE BLACKROLL®
STARTING POSITION
Hold the BLACKROLL® in both hands. Stand with your feet shoulderwidth apart and your upper body upright and extend your arms above your head.
EXECUTION
Keep your back straight and pull down your shoulderblades. Hinge forwards from your hips with a straight back as far as possible. Keep both, back and legs, straight. Slowly come back up. Repeat this exercise for 10-15 reps.
GLUTE BRIDGE WITH THE BLACKROLL®
STARTING POSITION
Start lying on your back. Bend your knees and plang your heels on the BLACKROLL®. Your arms rest by your sides.
EXECUTION
Lift your buttocks off the floor and push up your hip until your thigh is in line with your trunk. Actively squeeze your buttocks and hold the tension for 10 seconds. Slowly lower your buttocks and start this movement again without touching the floor. Do 10 reps of this exercise.
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