Pelleres Instructional Booklet

InstructionalBooklet

2 Pelleres™ Instructional Booklet Pelleres™ Instructional Booklet 3

pello, pellere, pepuli, pulsus, v conjugation: 3

1 banish,strike,defeat,driveaway,rout

2 beat

3 driveout

4 push

Age:Latin.Inusethroughouttheages/unknown

present active pellõ,present infinitive pellere,perfect active pepulì,supine pulsum.

1 Ipush,drive,hurl,impel,propel;expel,banish,eject,thrustout;

2 Istrike,setinmotion.

3 (military)Irout,puttoflight,discomfit.

4 (music)Istrikethecords,play.

5 (figuratively)Itouch,move,affect,impress

6 (figuratively)Iconquer,overcome,beat,defeat.

InflectionNotethatpepulerathasthealternativeformpulseratandthattheperfectactiveindicativepepulì hasthealternativeformpolsì.

The origins of Pelleres TM

Pelleres TM

More than the core

Congratulationsonpurchasingthelatestinnovationintrainingandexercisetechnology.

ThisinstructionalguideintroducesyoutoPelleres™andincludessimpleandeffectivewaysonhowyoucanmaximizebenefitsfromyourtraining.

Pelleres™areafunctionalstrengthtrainingdevicespecificallydesignednotonlytoimprovecorestabilityandstrengthbutassistyoutogetfitterfaster,loseweight,reducerehabtime,andimproveperformance.

Anessentialtrainingtoolforanyonewantingagreaterperformanceorbetterphysicalcondition.IguaranteethatwhenyoustartexercisingwithPelleres™youwillnoticeanimprovementinyouroverallhealth.

MepiFaoagaliCoachPelleres™

Did you know?Mostskeletalmusclesare‘movementmuscles’,powerfulbutpronetofatigue.The‘stabilitymuscles’arevitalmusclesforcontrollingthejointsofourbodies.Properlytrained,‘stabilitymuscles’enableustobemoreeffective,forlonger.


Always consult with your physician before beginning any exercise program

Did you know?Morethanhalfofourweightisaboveourhips,andjustourheadweighsmorethan6kg.Yetallcontrolmustoriginatewherewecontacttheworld,throughourfeet.

The Pelleres TM Series

Did you know?Anaverageadultarmweighsapproximately3.2kgsandisnormallybetween40cmsand50cmslong.


Pelleres™ 2.0Thelightestintheseriesweighingonly200gor0.55poundsthePelleres™2.0comesinrocketblueandisdesignedtomaximizespeed,agility,acceleration,reactiontimes,endurance,andskillexecution.

Perfectforhighintensity/highimpacttrainingthePelleres™2.0providesaslightoverload,excellentwhenyouaretrainingatyoumaximumeffortorin“competition”mode.Thelightweightprovidesminimumresistanceenablingyourfinecorestabilizermusclestofireoptimallywhichimprovesreactionandresponsetimes.

Theweightallowsyoutorepeatcomplexmovementpatternsunderresistance.Thisstrengthenstheneuralpathwayswhichmeansyourskillsbecomemoreaccurateandpowerfulduringcompetition.

Pelleres™ 3.5ThePelleres™3.5comesin“go-for-itgreen”andweighsinat350gramsor0.77pounds.

WhenyouaretrainingslightlylessthanmaximumthePelleres™3.5istheperfecttooltoenhanceyoursession.ThePelleres™3.5isrecommendedfortrainingbetween80-95%ofmaximumeffort.Perfectforrepeatsets,intervaltraining,orspeedendurance.

ThePelleres™3.5islightenoughtobeusedinskillsessionsandprovidesanotherlevelofresistanceforthemusclesthatcontrolyourfinemotorskillsandcorestabilizermusclegroups.Pelleres™3.5istheidealstartingweightforincidentalactivity–wearingthemwhileundertakingnormalday-to-dayactivitiesandisidealtowearforlongerperiodsoftime.

Pelleres™ 5.0ThePelleres™5.0isbase-yellowandweighs500gramsor1.10pounds.ThePelleres™5.0istrulymulti-disciplined,itcanbeusedasafunctionaltrainingdeviceincorporatedthroughoutyoursessions,or,usedspecificallytoreinforceskillbasedmovementpatternsandmusclegroups.ThePelleres™5.0engagesthecoreatagreaterlevel.Theweightforcescoremusclestosynchronizewithallothermusclegroups.Forexampletheimbalancecreatedcausesyourlowerlimbstabilizermusclegroupsconnectingyourhips,knees,calves,ankles,andfeettoworkharder.Asthesemusclesgroupsbecomestrongeryouroverallperformanceimproves.

ThePelleres™5.0hasanentirerangeofexercisesthatspecificallytargetsimprovingcorestabilityandstrength.Forexampletherangeofmovementforafree-standingsquatisgreatlyimprovedwhenwearingthePelleres™5.0.Theabilitytoperformthesemovementshasapositiveholisticeffectonthebody.ThePelleres™5.0isexcellentforrehabilitation,thefunctionalcomponentandtheweightcombineasanexcellentrecoverydevice.

Pelleres™ 7.5ThePelleres™7.5istheheaviestintheseriesandweighinginat750gramsor1.65poundscomesinvolcanored.Perfectforlowimpact/lowintensityworkoutsthePelleres™7.5canbeusedbyalllevelsoffitness.EnhanceyourYogaorPilatesworkout.Theywillprovideahigherlevelofresistanceandintensitytoanyworkout.Idealforactivitiessuchaswalking,thePelleres™7.5willstrengthenyourcoreandburnmorecaloriesinashorteramountoftime.Maximumbenefitsthroughspecificcorestrengtheningexercises.Improveskilllevelsbyslowrepetitionofaspecificsportsskillse.g.wearingthe7.5andexecutingbatandballhittingaction.

Pelleres™ come in four (4) different weights; 200g, 350g, 500g, and 750g.

light weight (200g, 350g) = high impact/intensity. heavy weight (500g, 750g) = low impact/intensity.

Did you know?Ofthe206bonesintheaveragehumanadult’sbody,106areinthehandsandfeet.(54inthehandsand52inthefeet)andrelativetosizethestrongestmuscleinthehumanbodyisthetongue.


Why PelleresTM WorkPelleres™ are unique for three main reasons

1 Thepositionoftheweights,alongyourforearm,successfullytargetsyourcorestabilizerandmajormusclegroups.Unlike“wristweights”,Pelleres™evenlydistributestheweightalongtheulna(forearm)bone–thisiswhytheyaresoeffective.Becauseourarmisheavierourcoremusclesarerequiredtoworkharder.

2 Rangeofweight.Pelleres™comeinfourweightswhichcoverstheweightrange(0-1kg)forfunctionalmovement.Tosuccessfullystrengthencoremusclesnormalmovementpatternsmustbemaintained.Therelativeweight(200g,350g,500g,&750g)ofPelleres™ensuresintegrityofmovementduringactivity.Weightsheavierthan1kgforcebiggermusclestotakecontroloverthemovement,lesseningtheeffectivenessofourcoremuscles.

3 Theweightsareanchoredtoyourforearmwhichallowsforanaturalunimpededaction.Yourwristsandhandsarefreewhichallowsnormalfunctionalmovements.Thisisparticularlyimportantascorestrengtheningoccursinafunctionalenvironment.

Thehumanbodyisamazingbutitisalsocomplex.Ourbodyisachainofmobilejointsthatmustbecontrolledtosupportusefficiently.Ifnotourmusclesworkovertime,becomefatigued,andweriskinjury.

Trainedstabilitymuscleskeepourbodiesinline,workingefficientlyandPelleres™areextremelyeffectiveatgettingandkeepingthesemusclesinshape.Itisnowwidelyrecognizedthatbehindthebesttrainingprogramsfocusoncontrollingourjointsandmovements.

Pelleres™ effectively targets the three parts of our core

1 Upper Control Core(shoulders)

2 Central Core(abdomen)

3 Lower Power Core(hips)

Byperformingsimpleexerciseswecanchallengeallthreetogether.Thisreflectsthewayourbodiesworknaturally,intherealworld.

“For every action there is an equal and opposite reaction”

Sir Isaac Newton

Tomoveanobjectrequiresforce.Toexertforceweneedafoundationtopushfromandweneedagoodconnectionbetweenthatfoundationandtheobjectwearemoving.

Ourbodieshaverigidbonesconnectedbyaseriesofmobilejoints.

Thesejointsgiveusgreatversatilitybutareweaklinkswhenexertingforce.Developingeffectivecontrolofthesejoints,especiallythecomplexjointsatthethreecores,iswhyPelleres™aresoeffectivefor:

Reducingtheriskofinjury

Improvingqualityoflife

Improvingperformance

Reducingrehabilitationtime

Training with Pelleres™

Quality of life Risk of injury

Rehabilitation time Performance


Activating the CoreHow to find and activate the upper control coreOver-useofthemovementmusclesoftheshoulderbladeoftencauseheadaches,neckacheandsorenessacrossyourshoulders.Yourshoulderbladesarethefoundationforallmovementsofyourarms,yetrelyontheirmusclestoholdtheminplace.

To engage your upper control core correctly:Gentlyslideyourshoulderbladesdownyourback–thenbringthemtogetherslightly.Youshouldfeelagentletightnessacrossyourbackjustbelowyourshoulderblades,andfeelasifyourshoulderbladesarebeingheldmorefirmlyontoyourback.

Whenthegentletightnessacrossyourbackisjustbelowyourshoulderblades,notbetweenorabovethem,youknowyourUpperControlCoreisactivated.

How to find and activate the central stability coreItmaybedifficulttoidentifytheCentralStabilityCoreatfirst,asitissurroundedbymovementmusclesthattendtodominatetheregion.Thisisespeciallytrueforfitpeople.ThestabilitymuscleoftheCentralStabilityCorerunshorizontallyaroundyourwaistlikeacorset.WhentrainedtheCentralStabilityCorewilltirelesslysupportyourtorso,sodon’tgiveup.

To engage your Central Core correctly:Standingfeetshoulderwidthapartgentlysqueezeyourbuttockstogether.Nowmovethatgentlesqueezingsensationdownyourbuttockssothat,withoutactuallymoving,youfeelasifyouaresqueezingyourlegstogether,thenmovethatgentlecrosswayssqueezingsensationthroughintothefrontofyourgroin/lowerabdomen.Withalittlepracticeyouwillnowfeellikeyouaregentlytryingtopullthefrontbonesofyourpelvistogethercrossways.

How to find and activate the lower power coreUnderthemainbuttockmuscleliestheLowerPowerCore,thekeystabilitymuscleofthehipjoint.Thehipisaverymobilejointyetmustcontrolmorethanhalfyourbodyweight,evenmorethanyourback.ThisLowerPowerCoreisextremelyimportantwheneveryouareonyourfeet,especiallywhenmoving;itiscentraltoyourbalance.

To engage your Lower Power Core correctly: Standontwofeet.Keepingbothkneesstraight,raiseyourrightheelslightlyoffthefloorbyraisingtherighthipandpelvis.ThisisachievednotbyliftingtherightsidebutbytighteningtheLowerPowerCorestabilitymuscleintheleftbuttock,whichisthesidemostofyourweightwillnowbeon.Repeatfortheotherleg.

WhencorrectlyactivatingtheLowerPowerCoreyouwillfeelthehipjointofthelegyouarestandingon‘suckedin’moveinunderyourpelvis,andyouwillfeelthemuscleontheouteredgeofthebuttockonthatsamesidetightenup.

IntroDuctory ExcercisesThe following are simple exercises that can accompany any exercise regime.

1 Walking.WalkingisoneofthesimplestandmosteffectiveexerciseswithPelleres™.Ensurethatyouactivatetheupper,middle,andlowercore.Maintainnormalwalkinggait,swingarmsinnaturalmotionandtrynottocompensatefortheaddedweightonyourarms.

2 Standing shoulder press.Activateupperandmiddlecore.Standstraight,feetshoulderwidthapart,armsatshoulderheight,elbowsbentat90degrees.Maintaincoreactivationandraisearmstofullextensionaboveheadinsmoothmotion.Lowerarmstoshoulderheight.Repeatx10.

3 Standing knee taps.Activateupper,middle,andlowercore.Standwithfeetslightlymorethanshoulderwidthapartwitharmsatfullextensionaboveyourhead.Bringbothhandsdowninfrontofyourbodyandatthesametimeraiseleftkneeup,tapkneewithbothhands,andreturntostartingposition.Repeatwithrightkneetap.Repeatx10.

4 Body rotations. Activateupper,middle,andlowercore.Standstraightwitharmsoutstretchedtothesideathipheight.Swingarmsandtorsototheleftinasmoothandcontrolledmotion,catchandhold,swingarmsandtorsototheright,catchandhold.Repeatx20.

5 Arm rotations (horizontal&vertical).Activateupperandmiddlecore.Horizontal:Extendarmsstraightouttoyourside(paralleltofloor).Rotatearmsincircularmotion,keepelbowslocked,varythesizeofthecircles.Switchdirectionhalfwaythroughset.Vertical:Extendarmsabovehead.Rotatearmsincircularmotionwithelbowslocked.Switchdirectionhalfwaythroughset.

COMING SOON

Introduction

to Pelleres™ *


6 Sit ups.Lieonbackwithkneesbent,activateupper,middle,lowercore.Crossarmsatchestlevelwithhandsonoppositeshoulders.Curlbodyup,touchingelbowstothighs.Slowlyreturntostartingposition.

7 Reach ups.Beginonbackwithlegsandarmspointingtothesky.Activateupper,middle,andlowercore.Curlupperbodyandreachfortoeswithoutstretchedarms.Slowlyreturntostartingposition.Maintainslowandcontrolledmovement.

8 Squats.Standwithfeetparallelandshoulder-widthapart,armsatside.Activateupper,middle,andlowercore.Slowlysquat,raisingarmsstraightoutinfrontforbalance.Maintainstraightback.

Care and WarrantyCare

Pelleres™areweightedtrainingdevicesusedtoactivateyourcoremuscleduringmovement.InthePelleres™seriestherearefour(4)weights;200g/0.55lb,350g/0.77lb,500g/1.10lb,and750g/165lb.

Consultyourdoctorbeforecommencinganyexerciserégime.

Useundertheguidanceofaqualifiedinstructor.

Notrecommendedforchildrenunder16.

RefertoinsidetagtoensureLeft&Right

Dryintheshadeafteruse

Whennotinusekeepoutofdirectsunlight

Whenrequiredhandwashinwarmsoapywater

Donottumbledry

Donotsoak

Donotiron

WarrantyGrand Final Technologies Pty Ltd provides a 12 month warranty on all Pelleres™. Shouldyouberequiredtoclaimpleaseemailusatwarranty@pelleres.comtoreceiveourWarrantyClaimFormandaClaimnumber.Followinstructionsuponreceipt.Retainalldocumentationofproofofpurchase.

30 day money back guarantee. Within30daysofreceivinggoodsyoucanreturnsuchgoodsforfullrefundofpurchaseprice.Emailreception@pelleres.comtonotifythatyouwishtoreturngoodsforrefund.Uponreceiptofgoodsrefundwillbeissuedwithin7workingdays.

Notes

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NEWS!

www.pelleres.com

Get more out of your Pelleres™ and train with a Recommended

Pelleres™ Trainer (RPT) Go to www.pelleres.com and search our exclusive

online directory for a local accredited RPT.

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Pelleres Instructional Booklet