Power Systems VERSADISC - Exercises with the VersaDisc Ring; Squat; Tricep Push-Up; Close Grip Push-Up

Power Systems Inc.
www.power-systems.com
1-800-371-6975
Copyright © 2007 by Power Systems Inc.
10/07
EXERCISES WITH THE VERSADISC® RING
Squat
Start:
Stand on the VersaDisc
®
Ring with a foot on each side of the
hole. Make sure the knees and toes are tracking forward. Engage the
abdominals.
Action:
Keeping the abdominals engaged and the knees from
protruding over the toes, slowly lower the body into a squat position. Do
not allow the glutes to go lower than knee level and keep the chest
lifted. Return to the start and repeat.
Tricep Push-Up
Start:
Position the hands on each side of the hole. Elbows are
tucked against the sides of the body. Position the body on either
the knees or toes, depending on the desired level of difficulty.
Action:
Keeping the abdominals engaged and the back/neck
straight, slowly lower the body until the chest is fist-distance from
the VersaDisc
®
Ring. Elbows should stay pressed close to body
throughout. Slowly push back up.
Close Grip Push-Up
Start:
Position the hands on each side of the hole.
Elbows point outward. Position the body on
either the knees or toes, depending on desired
level of difficulty. Abdominals should be
engaged.
Action:
Keeping the abdominals engaged
and the back/neck flat, slowly lower the
body, letting the elbows point outward as in a
regular push-up. Stop as the chest
reaches fist-distance from the VersaDisc
®
Ring.
Return to the start.