cpbt course manual

INSTRUCTION MANUAL

INTRODUCTION TO PELLERESTM

BASE TRAINING

AIPT_Training Manual_FA.indd 1 24/03/11 3:48 PM

INTRODUCTION TO : : PELLERES ™ BASE TRAINING

2 INTRODUCTION TO PELLERES ™ BASE TRAINING © Grand Final Technologies

© Grand Final Technologies 2010

Material in this document is copyright. Reproduction or transmission in whole or part, other than for the purposes of and subject to the provisions of the Copyright Act, is prohibited unless written permission is obtained from Grand Final Technologies.

Warning – Disclaimer

�e Grand Final Technologies manual for instructors has been designed to provide information with respect to the subject matter covered. �e manual is distributed with the understanding that Grand Final Technologies, the authors, are not liable for any of the misconceptions or misuse of the instructions provided. Every e�ort has been made to make this manual as complete and accurate as possible.

Not all exercise instruction is suitable for everyone, and this, or any other exercise program may result in injury. To reduce the risk of injury, please consult your physician before beginning any exercise program. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. �e instruction and advice presented in this manual are in no way intended as a substitute for medical counseling.



ContentsContents 3

Introduction to the Pelleres™ Training Programs 4

Foreword 5

Purpose of the Introduction to Pelleres™ Base Training Program 6

Overview of the Pelleres™ Program 7

Quality Instructors 7

What is Introduction to Pelleres™ Base Training? 7

Why Introduction to Pelleres™ Base Training 7

How we do it? 7

Section 1 :: Theory and Science 9How Pelleres™ Work 11

The Three Cores 13

Controlling the Core – Find and Activate 13

Upper Control Core 13

Central Stability Core 14

Lower Power Core 15

Progression Table 16

Introductory Exercises 17



Lower Power Core 20

Section 2 :: Base Training 23Introduction 24

Base Training 25

Abdominal Breathing 25

Example Session Plans 26

Vertical Core Exercises 28

Horizontal Core Exercises 53

Section 3 :: The Successful Pelleres™ Trainer 79Using Pelleres™ to grow your business 80

Additional income stream 81

Certified PelleresTM Base Training Affiliates Program 82

Become a better trainer 83

Grow your current client base 84

Expand your range of clients 85

3© Grand Final Technologies INTRODUCTION TO PELLERES ™ BASE TRAINING



ContentsContents 3

Introduction to the Pelleres™ Training Programs 4

Foreword 5

Purpose of the Introduction to Pelleres™ Base Training Program 6

Overview of the Pelleres™ Program 7

Quality Instructors 7

What is Introduction to Pelleres™ Base Training? 7

Why Introduction to Pelleres™ Base Training 7

How we do it? 7

Section 1 :: Theory and Science 9How Pelleres™ Work 11

The Three Cores 13

Controlling the Core – Find and Activate 13



Lower Power Core 15

Progression Table 16

Introductory Exercises 17



Lower Power Core 20

Section 2 :: Base Training 23Introduction 24

Base Training 25

Abdominal Breathing 25

Example Session Plans 26

Vertical Core Exercises 28

Horizontal Core Exercises 53

Section 3 :: The Successful Pelleres™ Trainer 79Using Pelleres™ to grow your business 80

Additional income stream 81

Certified PelleresTM Base Training Affiliates Program 82

Become a better trainer 83

Grow your current client base 84

Expand your range of clients 85





Introduction to the Pelleres™ Training ProgramsGrand Final Technologies had the vision and expertise to develop and promote the training, skills and knowledge necessary to fully understand and safely utilize this unique and popular training device. �e training program is dynamic, practical, exciting, and comprehensive. It shows how to use Pelleres™ to e�ectively work the core and every major muscle group in the body. Pelleres™ provides a fantastic aerobic workout which results in the overall health improvement of all who participate.

�e Pelleres™ training program involves concepts and practices from Pilates®, yoga, Tai Chi, aerobics, calisthenics, circuit training, boxing, martial arts, dance, and many other exercise disciplines.

Pelleres™ and functional strength training devices are the workouts of the future. A workout that appeals to both men and women; from the beginner to the conditioned athlete. Pelleres™ training gives personal trainers, coaches, and clubs a competitive edge.

�is manual will provide you with a thorough knowledge and understanding of core stability and strength and the relationship between performance and quality of life.

Pelleres™ and functional strength training devices are the workouts of the future.




Introduction to the Pelleres™ Training ProgramsGrand Final Technologies had the vision and expertise to develop and promote the training, skills and knowledge necessary to fully understand and safely utilize this unique and popular training device. �e training program is dynamic, practical, exciting, and comprehensive. It shows how to use Pelleres™ to e�ectively work the core and every major muscle group in the body. Pelleres™ provides a fantastic aerobic workout which results in the overall health improvement of all who participate.

�e Pelleres™ training program involves concepts and practices from Pilates®, yoga, Tai Chi, aerobics, calisthenics, circuit training, boxing, martial arts, dance, and many other exercise disciplines.

Pelleres™ and functional strength training devices are the workouts of the future. A workout that appeals to both men and women; from the beginner to the conditioned athlete. Pelleres™ training gives personal trainers, coaches, and clubs a competitive edge.

�is manual will provide you with a thorough knowledge and understanding of core stability and strength and the relationship between performance and quality of life.

Pelleres™ and functional strength training devices are the workouts of the future.




Foreword from the CEO of Australian Institute of Personal Trainers.

Congratulations on decision to complete the Australian Institute of Personal Trainers Introduction to Pelleres Base Training.

�e literal translation of Pelleres is to strike or force out. Its use is common throughout the English language and one such example is the word “propel” and “propeller” which is exactly what we want you to do with your Personal Training career – propel it onwards and upwards. Our focus is to produce a high standard of instructor and practitioner.

�e Introduction to Pelleres Base Training is an innovative training method that will provide bene�t to your clients, regardless of their �tness goals. It is designed to meet current industry demand and focuses on instructor development from a performance perspective. �is course also addresses the important requirements of a Personal Trainer working in the health club and �tness industry. Both practical and theoretical training are incorporated into this intensive course. It will be both physically and mentally challenging.

Pellers Base Training is not easy and is not an automatic process. It it requires work, dedication, and perseverance by the participant in the course to achieve an internationally recognized statement of attainment. But your dedication will pay o� and the skills you learn and the application of Pellers will be sure to open the door to further opportunities and bene�ts for your clients.

I commend Grand Final Technologies for their initiative in the development of this course. To all participants I wish you good luck and look forward to hearing how you are integrating Pellers into your Personal Training business.

Yours in Personal Training

Kylie FaheyCEO�e Australian Institute of Personal Trainers

18/1015 Nudgee Road, Banyo QLD 4014Ph 1300 13 84 34 Fax 1300 13 72 53 w www.aipt.com.au

Kylie Fahey




Foreword from the CEO of Australian Institute of Personal Trainers.

Congratulations on decision to complete the Australian Institute of Personal Trainers Introduction to Pelleres Base Training.

�e literal translation of Pelleres is to strike or force out. Its use is common throughout the English language and one such example is the word “propel” and “propeller” which is exactly what we want you to do with your Personal Training career – propel it onwards and upwards. Our focus is to produce a high standard of instructor and practitioner.

�e Introduction to Pelleres Base Training is an innovative training method that will provide bene�t to your clients, regardless of their �tness goals. It is designed to meet current industry demand and focuses on instructor development from a performance perspective. �is course also addresses the important requirements of a Personal Trainer working in the health club and �tness industry. Both practical and theoretical training are incorporated into this intensive course. It will be both physically and mentally challenging.

Pellers Base Training is not easy and is not an automatic process. It it requires work, dedication, and perseverance by the participant in the course to achieve an internationally recognized statement of attainment. But your dedication will pay o� and the skills you learn and the application of Pellers will be sure to open the door to further opportunities and bene�ts for your clients.

I commend Grand Final Technologies for their initiative in the development of this course. To all participants I wish you good luck and look forward to hearing how you are integrating Pellers into your Personal Training business.

Yours in Personal Training

Kylie FaheyCEO�e Australian Institute of Personal Trainers

18/1015 Nudgee Road, Banyo QLD 4014Ph 1300 13 84 34 Fax 1300 13 72 53 w www.aipt.com.au

Kylie Fahey




1 Empowering Instructors �e purpose of this program is to educate instructors by:

a Understanding the theory and practical applications of Pelleres™

b Understanding the applications and relevance of the comprehensive exercises provided.

c Facilitating the planning of personalized sessions

d Enabling personal trainers to take maximum advantage of the use of Pelleres™ in their business operations.

2 Empowering the industry Pelleres™ provides the personal training industry with an opportunity for growth. �e enormous range of exercises and applications makes Pelleres™ an excellent product for the industry.

�e application of Pelleres™ to all ages and physical conditions makes it the ideal training tool. �e growing demand for e�ective health and �tness solutions for an aging population further enhances Pelleres™ popularity.

�e levels of obesity across all demographics is increasing; Pelleres™ provides an e�ective, measurable tool to improve overall health.

Pelleres™ provides an opportunity for the reduction of rehabilitation time and prehabiliation – pre-operative activities designed to minimize post operative care – a further opportunity for our industry.

PURPOSE ::Of the introduction to Pelleres™ base training program




1 Empowering Instructors �e purpose of this program is to educate instructors by:

a Understanding the theory and practical applications of Pelleres™

b Understanding the applications and relevance of the comprehensive exercises provided.

c Facilitating the planning of personalized sessions

d Enabling personal trainers to take maximum advantage of the use of Pelleres™ in their business operations.

2 Empowering the industry Pelleres™ provides the personal training industry with an opportunity for growth. �e enormous range of exercises and applications makes Pelleres™ an excellent product for the industry.

�e application of Pelleres™ to all ages and physical conditions makes it the ideal training tool. �e growing demand for e�ective health and �tness solutions for an aging population further enhances Pelleres™ popularity.

�e levels of obesity across all demographics is increasing; Pelleres™ provides an e�ective, measurable tool to improve overall health.

Pelleres™ provides an opportunity for the reduction of rehabilitation time and prehabiliation – pre-operative activities designed to minimize post operative care – a further opportunity for our industry.

PURPOSE ::Of the introduction to Pelleres™ base training program




Over the period of this training program we are concentrating our time in the following four areas ::1 Gain a strong understanding of the core and its relationship with quality of life

and performance.

2 Develop a complete understanding of the concept of Pelleres™ training.

3 Gain a thorough understanding of how to present and explain Pelleres™ to clients in an exciting and informative way that will hold their interest and keep them enthusiastic about learning and training.

4 Learn how to maximize Pelleres™ training for your own business. Understand the opportunities presented and the markets available.

Quality InstructorsQuality sta� is one of the key ingredients of any successful business. �is is especially true in the personal training industry. Knowledge is power therefore quali�ed and educated trainers o�er a higher level of service.

What is “Introduction to Pelleres™ base training”?�e Introduction to Pelleres™ Base Training course teaches you the basic elements of Pelleres™. Introduction to Pelleres™ Base Training empowers you to maximize bene�ts to your clients and your own business.

Why “Introduction to Pelleres™ base training”?�e study of Pelleres™ is an activity that brings together the energy of the body, mind, and spirit. �e Introduction to Pelleres™ Base Training program will develop extra-ordinary improvements in muscular strength, endurance, and power. �e mental and physical drills you will learn will become engrained and last a lifetime. �e Introduction to Pelleres™ Base Training will help you concentrate on achieving worthwhile personal goals, meeting challenges with total con�dence and conquering obstacles with the “yes I can” attitude.

How we do it?Quite simply, we �rst of all have to break down all of our base movements into sequenced training components and to progress we combine them to functional movement patterns. Intensity is varied by changing speed, weight, distance, movement patterns, and ground contact points.

OVERVIEW :: Of the introduction to Pelleres™ base training program




Over the period of this training program we are concentrating our time in the following four areas ::1 Gain a strong understanding of the core and its relationship with quality of life

and performance.

2 Develop a complete understanding of the concept of Pelleres™ training.

3 Gain a thorough understanding of how to present and explain Pelleres™ to clients in an exciting and informative way that will hold their interest and keep them enthusiastic about learning and training.

4 Learn how to maximize Pelleres™ training for your own business. Understand the opportunities presented and the markets available.

Quality InstructorsQuality sta� is one of the key ingredients of any successful business. �is is especially true in the personal training industry. Knowledge is power therefore quali�ed and educated trainers o�er a higher level of service.

What is “Introduction to Pelleres™ base training”?�e Introduction to Pelleres™ Base Training course teaches you the basic elements of Pelleres™. Introduction to Pelleres™ Base Training empowers you to maximize bene�ts to your clients and your own business.

Why “Introduction to Pelleres™ base training”?�e study of Pelleres™ is an activity that brings together the energy of the body, mind, and spirit. �e Introduction to Pelleres™ Base Training program will develop extra-ordinary improvements in muscular strength, endurance, and power. �e mental and physical drills you will learn will become engrained and last a lifetime. �e Introduction to Pelleres™ Base Training will help you concentrate on achieving worthwhile personal goals, meeting challenges with total con�dence and conquering obstacles with the “yes I can” attitude.

How we do it?Quite simply, we �rst of all have to break down all of our base movements into sequenced training components and to progress we combine them to functional movement patterns. Intensity is varied by changing speed, weight, distance, movement patterns, and ground contact points.

OVERVIEW :: Of the introduction to Pelleres™ base training program


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SECTION 1 ::THEORY & SCIENCE


INTRODUCTION TO PELLERES ™ BASE TRAINING © Grand Final Technologies10

SECTION 1 : : SCIENCE AND THEORY

LEARNING OUTCOME ::To explain and demonstrate principals of core training and development

Introduction – Core Muscles“Core stability training should receive some attention in the training programs of all athletes. �e ability to stabilize the core region allows for e�cient transfer of force between links in the kinetic chain. �us, from a scienti�c perspective, core stability in athletes should be addressed with varying methods, depending on the phase of training and the health status of the athlete.”

Core Stability for Athletes, Je�rey M. Willardson, PhD, CSCS, 2008

Current research emphatically con�rms the importance of regular moderate physical activity for public health. Authorities that recognise and support these �ndings include the World Health Organisation (Position Statement 1995), the US Surgeon General (Position Statement 1996), the Australian Health Ministers Advisory Council (1997) and the American College of Sports Medicine and the American Heart Association (2007).

�e cornerstone of all athletic movements are the abdominal or core muscles. An athlete can train to increase strength, power, speed, agility, and quickness but if the core muscles are weak, the athlete will not reap the full bene�ts of this hard work.

�e core muscles transfer the power developed in the hips and legs into the arms and vice versa. A strong core will also help to protect the back from potential injuries associated with sport participation.

Not only is overall core strength important, just as valuable is core muscle coordination. Exercises that place the body in an unbalanced position help to develop the strength and coordination needed for the core muscles to function properly.

5 Great Reasons for Improving Core Strength

1 Core exercises improve balance and stability. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. Better balance and stability will minimize the risk of fall injuries. Fact; most sports and other physical activities depend on stable core muscles.

2 Core exercises can help tone your abs. Want more de�ned abdominal muscles? Core exercises are important. Core exercises can strengthen and tone the underlying muscles.

3 Strong core muscles make it easier to do most physical activities. Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

4 You can do core exercises anywhere, anytime. Remember, you don’t have to trek to the gym to do core exercises. Core exercises involve body weight or very light weights, and very simple movement patterns. You don’t need a specialized training environment for core training; most exercises can be done in the lounge room at home.

5 Core exercises can help you reach your �tness goals.

�e core is the link between our upper and lower body. Aerobic exercise and muscular �tness are the primary elements of �tness programs and good core strength is the common denominator. A stronger core will allow you to increase your output and opens up a whole level of activity.


© Grand Final Technologies INTRODUCTION TO PELLERES ™ BASE TRAINING 11


Why and how Pelleres™ workPelleres™ are a functional strength training device where weight is positioned on the body’s forearms. As a consequence, during movement and activity, core muscles are overloaded, required to work harder, which results in increased strength and stability.

Pelleres™ are a new innovative training device. �e weights are positioned on the forearms to target core muscle activity. �e hand and wrist are intentionally free and unimpeded for normal use; this allows for functional strengthening of the core and other major muscle groups. A key feature of Pelleres™ training is that normal movement patterns can be maintained.

Pelleres™ come in the following weights:

1 200g or 0.44 pounds




When exercising with Pelleres™ the general rule is of use is:

High intensity/speed of movement = light weight (200g, 350g)

Low intensity/speed of movement = heavy weight (500g, 750g)

Pelleres™ heaviest weight is 750g. Functional strength training requires normal movement patterns be maintained. If deviation from normal form occurs then the exercise ceases to be functional. Research indicates that approximately 750g nears the threshold for maintaining functional movement. Heavier weight changes the normal movement pattern as the body compensates for the extra overload; deviation from form occurs.

Pelleres™ are e�ective because you can overload your core muscles during normal movement thereby strengthen your body in a functional environment.

We are designed to carry extra weight in our hands. Our biceps and shoulder muscles are strong and built to handle many kilos of extra load. When wearing Pelleres™ we are increasing the weight of our entire arm and consequently it’s our core muscles that have to work harder. As they are required to work harder they get stronger – a simple yet powerful application.

As soon as you wear Pelleres™ your core muscles are instantaneously required to work harder. �e overload of weight forces core muscles to switch on and the core is instantaneously more “engaged” and body becomes more e�cient which leads to better performance.

�is results in instant improvements in performance.

Increased core activation = more e�cient performance = better results

To move an object needs force. To exert force we need a foundation to push from and we need a good connection between that foundation and the object we are moving.

Our bodies have rigid bones, but they are connected by a series of mobile joints. �ese joints give us great versatility, but are weak links in exerting force. Developing e�ective control of these joints, especially the complex joints at the three cores, is why Pelleres™ are so e�ective.





Why and how Pelleres™ workPelleres™ are a functional strength training device where weight is positioned on the body’s forearms. As a consequence, during movement and activity, core muscles are overloaded, required to work harder, which results in increased strength and stability.

Pelleres™ are a new innovative training device. �e weights are positioned on the forearms to target core muscle activity. �e hand and wrist are intentionally free and unimpeded for normal use; this allows for functional strengthening of the core and other major muscle groups. A key feature of Pelleres™ training is that normal movement patterns can be maintained.

Pelleres™ come in the following weights:





When exercising with Pelleres™ the general rule is of use is:

High intensity/speed of movement = light weight (200g, 350g)

Low intensity/speed of movement = heavy weight (500g, 750g)

Pelleres™ heaviest weight is 750g. Functional strength training requires normal movement patterns be maintained. If deviation from normal form occurs then the exercise ceases to be functional. Research indicates that approximately 750g nears the threshold for maintaining functional movement. Heavier weight changes the normal movement pattern as the body compensates for the extra overload; deviation from form occurs.

Pelleres™ are e�ective because you can overload your core muscles during normal movement thereby strengthen your body in a functional environment.

We are designed to carry extra weight in our hands. Our biceps and shoulder muscles are strong and built to handle many kilos of extra load. When wearing Pelleres™ we are increasing the weight of our entire arm and consequently it’s our core muscles that have to work harder. As they are required to work harder they get stronger – a simple yet powerful application.

As soon as you wear Pelleres™ your core muscles are instantaneously required to work harder. �e overload of weight forces core muscles to switch on and the core is instantaneously more “engaged” and body becomes more e�cient which leads to better performance.

�is results in instant improvements in performance.

Increased core activation = more e�cient performance = better results

To move an object needs force. To exert force we need a foundation to push from and we need a good connection between that foundation and the object we are moving.

Our bodies have rigid bones, but they are connected by a series of mobile joints. �ese joints give us great versatility, but are weak links in exerting force. Developing e�ective control of these joints, especially the complex joints at the three cores, is why Pelleres™ are so e�ective.






Training with Pelleres™

1 When used pre-season contributes to injury prevention for lower back and extremity injuries

2 Reduces rehabilitation duration

3 When used in-season during sports speci�c activities, helps with the development of core strength to support peak performance

Continued training with Pelleres™ will:

Improve performance

Increase quality of life

Reducing risk of injury

Improve rehabilitation from injury

�is applies whether what we are trying to move is outside our body (tennis ball, other player, pile of earth/bricks, lawnmower, computer mouse) or is a part or the whole of our body itself (gymnastics, running, walking, climbing stairs).

Back, neck, shoulder and hip painStrengthStaminaBalanceActivities of daily life become easier

Time - works all 3 cores togetherEffectiveness - mimics function• Develops stability muscles first• Simpler ways to progress

rehabilitation beyond core strength

Fatigue of movement musclesAcute injuryOver-use injuryControl of joints

Fatigue of movement musclesForce transferFine control of extremitiesReactions and balancePerformance in sport/activity improved


Quality of life Risk of injury

Rehabilitation Performance






1 When used pre-season contributes to injury prevention for lower back and extremity injuries

2 Reduces rehabilitation duration

3 When used in-season during sports speci�c activities, helps with the development of core strength to support peak performance

Continued training with Pelleres™ will:

Improve performance

Increase quality of life

Reducing risk of injury

Improve rehabilitation from injury

�is applies whether what we are trying to move is outside our body (tennis ball, other player, pile of earth/bricks, lawnmower, computer mouse) or is a part or the whole of our body itself (gymnastics, running, walking, climbing stairs).

Back, neck, shoulder and hip painStrengthStaminaBalanceActivities of daily life become easier

Time - works all 3 cores togetherEffectiveness - mimics function• Develops stability muscles first• Simpler ways to progress

rehabilitation beyond core strength

Fatigue of movement musclesAcute injuryOver-use injuryControl of joints

Fatigue of movement musclesForce transferFine control of extremitiesReactions and balancePerformance in sport/activity improved


Quality of life Risk of injury

Rehabilitation Performance




Upper Control Core�e Upper Control Core is located in the middle of the back. Failure to use the upper control core correctly causes over-use of the movement muscles of the shoulder blades o�en causing headaches, neck ache and soreness across your shoulders. Your shoulder blades are the foundation for all movements of your arms, yet rely on their muscles to hold them in place. So control of your upper control core is vital to all activites involving your arms and hands.

To engage your Upper Control Core correctly:

1 Gently slide your shoulder blades down your back – then bring them together slightly. You should feel a gentle tightness across your back just below your shoulder blades (pic), and feel as if your shoulder blades are being held more �rmly onto your back.

When the gentle tightness across your back is just below your shoulder blades, not between or above them, you know your Upper Control Core is activated correctly.


THE THREE CORES ::Pelleres™ are scientifically designed to target stability muscles of the:

1 Upper Control Core (shoulders)

2 Central Stability Core (abdomen)

3 Lower Power Core (hips)

Controlling the core – find and activate




Upper Control Core�e Upper Control Core is located in the middle of the back. Failure to use the upper control core correctly causes over-use of the movement muscles of the shoulder blades o�en causing headaches, neck ache and soreness across your shoulders. Your shoulder blades are the foundation for all movements of your arms, yet rely on their muscles to hold them in place. So control of your upper control core is vital to all activites involving your arms and hands.

To engage your Upper Control Core correctly:

1 Gently slide your shoulder blades down your back – then bring them together slightly. You should feel a gentle tightness across your back just below your shoulder blades (pic), and feel as if your shoulder blades are being held more �rmly onto your back.

When the gentle tightness across your back is just below your shoulder blades, not between or above them, you know your Upper Control Core is activated correctly.


THE THREE CORES ::Pelleres™ are scientifically designed to target stability muscles of the:

1 Upper Control Core (shoulders)

2 Central Stability Core (abdomen)

3 Lower Power Core (hips)

Controlling the core – find and activate




Controlling the core – find and activate continued


Central Stability Core�e stability muscle of the Central Stability Core runs horizontally around your waist like a corset (pic). When trained the Central Stability Core will tirelessly support your torso, so don’t give up.

It may be di�cult to identify the Central Stability Core at �rst, as it is surrounded by movement muscles that tend to dominate the region; this is especially true for �t people.

To engage your Central Stability Core correctly:

1 Gently squeeze your buttocks together.

2 Now move that gentle squeezing sensation down your buttocks so that, without actually moving, you feel as if you are squeezing your legs together, then move that gentle crossways squeezing sensation through into the front of your groin/lower abdomen. With a little practice you will now feel like you are gently trying to pull the front bones of your pelvis together crossways [pic].

NOTE:

If you feel increased tightness at/or above the level of your belly button, you are trying too hard - relax your muscles and start again.






Central Stability Core�e stability muscle of the Central Stability Core runs horizontally around your waist like a corset (pic). When trained the Central Stability Core will tirelessly support your torso, so don’t give up.

It may be di�cult to identify the Central Stability Core at �rst, as it is surrounded by movement muscles that tend to dominate the region; this is especially true for �t people.

To engage your Central Stability Core correctly:

1 Gently squeeze your buttocks together.

2 Now move that gentle squeezing sensation down your buttocks so that, without actually moving, you feel as if you are squeezing your legs together, then move that gentle crossways squeezing sensation through into the front of your groin/lower abdomen. With a little practice you will now feel like you are gently trying to pull the front bones of your pelvis together crossways [pic].

NOTE:

If you feel increased tightness at/or above the level of your belly button, you are trying too hard - relax your muscles and start again.






Lower Power CoreUnder the main buttock muscle lies the Lower Power Core, the key stability muscle of the hip joint. �e hip is a very mobile joint yet must control more than half your body weight, even more than your back. �is Lower Power Core is extremely important whenever you are on your feet, especially when moving; it is central to your balance.

To engage your Lower Power Core correctly:

1 Stand on two feet. Keeping both knees straight, raise your right heel slightly o� the �oor by raising the right hip and pelvis. �is is achieved not by li�ing the right side but by tightening the Lower Power Core stability muscle in the le� buttock, which is the side most of your weight will now be on. (pic) Repeat for the other leg.

When correctly activating the Lower Power Core you will feel the hip joint of the leg you are standing on ‘sucked in’/move in under your pelvis, and you will feel the muscle on the outer edge of the buttock on that same side tighten up.






Lower Power CoreUnder the main buttock muscle lies the Lower Power Core, the key stability muscle of the hip joint. �e hip is a very mobile joint yet must control more than half your body weight, even more than your back. �is Lower Power Core is extremely important whenever you are on your feet, especially when moving; it is central to your balance.

To engage your Lower Power Core correctly:

1 Stand on two feet. Keeping both knees straight, raise your right heel slightly o� the �oor by raising the right hip and pelvis. �is is achieved not by li�ing the right side but by tightening the Lower Power Core stability muscle in the le� buttock, which is the side most of your weight will now be on. (pic) Repeat for the other leg.

When correctly activating the Lower Power Core you will feel the hip joint of the leg you are standing on ‘sucked in’/move in under your pelvis, and you will feel the muscle on the outer edge of the buttock on that same side tighten up.




PROGRESSION TABLEPelleres™ place demands on your three cores in five (5) ways ::

Ref What to change Least demand More demand

1Distance from Body

Pelleres™ close to your body/core

Pelleres™ held further away from body/core

2Speed of Movement

Slowly, at a constant speed

(i) Faster(ii) Slow down/speed

up regularly during the movement

3 SymmetryMirror e.g. if left arm is moved left, right arm is moved right

(i) Together e.g. if left arm goes left, right arm also goes left

(ii) Single-arm – repeat each side

4Pattern of Movement

Simple + smooth e.g. circle

Complex + more sudden direction change e.g. Figure-8, square, triangle, straight line

5Weight of Pelleres™ Set

200 grams350, 500 or 750 grams

Refer to this table above when reading the ‘Progressions’ section after each introductory exercise below. ‘Progressions’ are the different ways to increase the difficulty of each exercise as your control of the core stability muscles develops.

For each number listed as a ‘Progression’, the table above explains how to create a greater challenge.

For each exercise target 10 repetitions without losing core control before progressing to a higher level of that exercise.

NOTE:

It is important to keep focus through the whole of an exercise movement; for example control when moving your arm back down as it is as important as when moving it up.





PROGRESSION TABLEPelleres™ place demands on your three cores in five (5) ways ::

Ref What to change Least demand More demand

1Distance from Body

Pelleres™ close to your body/core

Pelleres™ held further away from body/core

2Speed of Movement

Slowly, at a constant speed

(i) Faster(ii) Slow down/speed

up regularly during the movement

3 SymmetryMirror e.g. if left arm is moved left, right arm is moved right

(i) Together e.g. if left arm goes left, right arm also goes left

(ii) Single-arm – repeat each side

4Pattern of Movement

Simple + smooth e.g. circle

Complex + more sudden direction change e.g. Figure-8, square, triangle, straight line

5Weight of Pelleres™ Set

200 grams350, 500 or 750 grams

Refer to this table above when reading the ‘Progressions’ section after each introductory exercise below. ‘Progressions’ are the different ways to increase the difficulty of each exercise as your control of the core stability muscles develops.

For each number listed as a ‘Progression’, the table above explains how to create a greater challenge.

For each exercise target 10 repetitions without losing core control before progressing to a higher level of that exercise.

NOTE:

It is important to keep focus through the whole of an exercise movement; for example control when moving your arm back down as it is as important as when moving it up.





INTRO EXERCISES ::

The introductory exercises are divided into the three core areas according to their dominant/primary effect, but each exercise will also need some control of the other two cores during each exercise.

These excercises are deliberately kept simple to allow the user to learn to correctly identify and activate the three cores with movement. These excercises are about control, not strength.

This level of control is crucial to getting the best results when you move onto the excercises.

Upper Control CoreStand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms vertical throughout to keep your Pelleres™ close to your core.

Exercise UC 1.1

UC 1.1 Slowly and smoothly li� your arms put to your sides until your upper arms are horizontal, then slowly and smoothly lower them back to your sides.

Progression Table: 1, 2, 3 (one arm at a time), 5

Exercise UC 1.2

UC 1.2 As for UC 1.1 but bring your arm forward rather than to the side.


Exercise UC 2.1

UC 2.1 Li� your arms out from your sides so your upper arms are halfway to the horizontal, and slightly to the front of you so you can see them, palms facing forwards.

Move your arms slowly and smoothly in small circles, about the size of your palm, as if cleaning a window in front of you with your hands. Move one arm clockwise, the other counter-clockwise.




INTRO EXERCISES ::

The introductory exercises are divided into the three core areas according to their dominant/primary effect, but each exercise will also need some control of the other two cores during each exercise.

These excercises are deliberately kept simple to allow the user to learn to correctly identify and activate the three cores with movement. These excercises are about control, not strength.

This level of control is crucial to getting the best results when you move onto the excercises.

Upper Control CoreStand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms vertical throughout to keep your Pelleres™ close to your core.

Exercise UC 1.1

UC 1.1 Slowly and smoothly li� your arms put to your sides until your upper arms are horizontal, then slowly and smoothly lower them back to your sides.


Exercise UC 1.2

UC 1.2 As for UC 1.1 but bring your arm forward rather than to the side.


Exercise UC 2.1

UC 2.1 Li� your arms out from your sides so your upper arms are halfway to the horizontal, and slightly to the front of you so you can see them, palms facing forwards.

Move your arms slowly and smoothly in small circles, about the size of your palm, as if cleaning a window in front of you with your hands. Move one arm clockwise, the other counter-clockwise.




Central Stability CoreStand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms close to your body throughout to keep your Pelleres™ close to your core.

Exercise CC 1.1

CC 1.1 Without moving your feet, slowly and smoothly twist round to your le� so your body is facing towards your le� foot, pause, and then return to the start position. Repeat to the right. Keep your body upright/vertical throughout

Progression Table: 1, 2, 4 (increase the distance moved), 5

Exercise CC 1.2

CC 1.2 Lean to your le�, slowly and smoothly, until your head is directly over your le� foot, pause, then return to the start position. Repeat to the right.


Exercise CC 1.3

CC 1.3 Lean slightly forward, slowly and smoothly, keeping your back straight, your head up. Bend from your hips rather than your waist until your head is directly over your toes, pause, then return to the start position.


INTRO EXERCISES ::For isolating and strengthening core muscle groups.





Exercise CC 1.1

CC 1.1 Without moving your feet, slowly and smoothly twist round to your le� so your body is facing towards your le� foot, pause, and then return to the start position. Repeat to the right. Keep your body upright/vertical throughout


Exercise CC 1.2

CC 1.2 Lean to your le�, slowly and smoothly, until your head is directly over your le� foot, pause, then return to the start position. Repeat to the right.


Exercise CC 1.3

CC 1.3 Lean slightly forward, slowly and smoothly, keeping your back straight, your head up. Bend from your hips rather than your waist until your head is directly over your toes, pause, then return to the start position.








Exercise CC 2.1

CC 2.1 Hold your hands in front of you with your palms downwards, upper arms halfway to horizontal. Move your arms slowly and smoothly in small circles, about the size of your palm, as if polishing a table with your hands. Move one arm clockwise, the other counterclockwise. Keep your body upright/vertical throughout the movement.

Progression Table: 2, 3 (move both arms in the same direction), 4 (increase the size of the arm movement), 4 (use �gure-8 movements)

Make the polishing movement so large that it also involves the trunk/torso moving forwards, backwards and side-to-side to increasing degrees.

Care Only gradually increase movement of the trunk, especially the distance leaning forwards, as this can put great strain on your back. It is NOT recommended that you lean backwards during any part of this exercise.

Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01/11 | D KI

Exercise CC.2.1






Exercise CC 2.1

CC 2.1 Hold your hands in front of you with your palms downwards, upper arms halfway to horizontal. Move your arms slowly and smoothly in small circles, about the size of your palm, as if polishing a table with your hands. Move one arm clockwise, the other counterclockwise. Keep your body upright/vertical throughout the movement.

Progression Table: 2, 3 (move both arms in the same direction), 4 (increase the size of the arm movement), 4 (use �gure-8 movements)

Make the polishing movement so large that it also involves the trunk/torso moving forwards, backwards and side-to-side to increasing degrees.

Care Only gradually increase movement of the trunk, especially the distance leaning forwards, as this can put great strain on your back. It is NOT recommended that you lean backwards during any part of this exercise.


Exercise CC.2.1





Lower Power CoreStand in front of a full length mirror - watching the movement of your hips and pelvis will tell you whether you are keeping control of the Lower Power Core. Make sure your weight bearing hip stays ‘sucked in’/in under your buttock. �is will hold your hip and pelvis on the other side slightly up (rather than horizontal or dropping down). Keep your bottom tucked under.

Exercise LC 1.1

LC 1.1 Standing on your le� leg with your le� Lower Power Core engaged, slowly and smoothly bend your le� knee slightly, pause, then straighten it again. Repeat 10 times. Perform the same exercise on the right leg.

Use a table or chair to help balance if required

Progression Table: 2, 4 (greater knee bend), 5


Exercise LC.1.1 Exercise LC.2.1










Exercise LC 1.1

LC 1.1 Standing on your le� leg with your le� Lower Power Core engaged, slowly and smoothly bend your le� knee slightly, pause, then straighten it again. Repeat 10 times. Perform the same exercise on the right leg.

Use a table or chair to help balance if required

Progression Table: 2, 4 (greater knee bend), 5












Exercise LC 2.1

LC 2.1 �is exercise uses a forward lunging movement. Keep your trunk upright throughout.

Engaging your le� Lower Power Core correctly, transfer your weight to your le� leg li�ing your right foot o� the �oor. Now put your right foot down a short distance in front of yourself, engaging your right Lower Power Core as it touches down so that your hip and pelvis on the le� side does not sag down as you take half your onto your right leg. Bend both knees so your weight is shared between your legs.

Push back with the right leg to return to the start position, ensuring you engage the le� Lower Power Core correctly as you li� your right leg to bring it back beside the le�.

Repeat 10 times. Perform the same exercise starting on the right leg, lunging forward with the le�.

Progression Table: 2, 4 as follows

Increase the distance you step out forward (deeper lunge)

Transfer all your weight to your front foot in the lunge position li�ing your back foot slightly o� the �oor when in the lunge position

Imagine you are standing in the middle of a clock face drawn on the �oor. �e lunge movement above is towards the 12 o’clock position. Repeat exercise but stepping out towards:

3 o’clock, 6 o’clock halfway between the 1 o’clock

and 2 o’clock positions halfway between the 4 o’clock

and 5 o’clock positions

Make the weight transfer with a small jump rather than a step








Exercise LC 2.1

LC 2.1 �is exercise uses a forward lunging movement. Keep your trunk upright throughout.

Engaging your le� Lower Power Core correctly, transfer your weight to your le� leg li�ing your right foot o� the �oor. Now put your right foot down a short distance in front of yourself, engaging your right Lower Power Core as it touches down so that your hip and pelvis on the le� side does not sag down as you take half your onto your right leg. Bend both knees so your weight is shared between your legs.

Push back with the right leg to return to the start position, ensuring you engage the le� Lower Power Core correctly as you li� your right leg to bring it back beside the le�.

Repeat 10 times. Perform the same exercise starting on the right leg, lunging forward with the le�.

Progression Table: 2, 4 as follows

Increase the distance you step out forward (deeper lunge)

Transfer all your weight to your front foot in the lunge position li�ing your back foot slightly o� the �oor when in the lunge position

Imagine you are standing in the middle of a clock face drawn on the �oor. �e lunge movement above is towards the 12 o’clock position. Repeat exercise but stepping out towards:

3 o’clock, 6 o’clock halfway between the 1 o’clock

and 2 o’clock positions halfway between the 4 o’clock

and 5 o’clock positions

Make the weight transfer with a small jump rather than a step





22 INTRODUCTION TO PELLERES ™ BASE TRAINING © Grand Final Technologiesw

Notes:




Notes:



23© Grand Final Technologies INTRODUCTION TO PELLERES ™ BASE TRAININGw

PELLERES ™ BASE TRAINING

w

SECTION 2 ::BASE TRAINING



SECTION 2 : : BASE TRAINING

IntroductionPelleres™ are an e�ective training device to get to your �tness goals faster. �is section introduces “Base Training” as the recommended method of implementing Pelleres™ to a client/athletes exercise regime. Combine Pelleres™ with Abdominal Breathing and improvement in all aspects of performance will ensue.

At all levels, from elite to beginner, improving core strength is at the foundation of all exercise programs.

Base Training

Refers to the training period where the core is generally strengthened prior to sports speci�c and functional exercise. It is recommended that all individuals regardless of condition undergo a Base Training program before using Pelleres™ during sports speci�c and functional exercise.

1. Base Training can range from 1 to 8 weeks. �e time di�erence is based on factors such as:

a. the condition of the client/athleteb. period since last trained with Pelleres™c. training cycle e.g. pre-season, in season, post-season.

2. Base Training has a set structure of:a. Standing core exercisesb. Lying core exercisesc. Can also include simple speed & agility drills, hand-eye co-ordination drills e.g. catching balls.

3. Base Sessions should generally not exceed 1 hour in total and, at minimum, 1 x session per week.

4. Base Sessions can be integrated into warm-ups or make up all or part of a session.

5. 750grm Pelleres™.

6. Engage all three cores during exercises.

7. Smooth controlled movement patterns.

8. Controlled abdominal breathing during activity.

Objective

�e objective of Base Training is to prepare the core for functional training with Pelleres™. When an individual undergoes Base Training, in the long term, the bene�ts will be greater.







Abdominal Breathing

Continuing with core engagement and development, abdominal breathing is an ideal concept to introduce and encourage to your clients/athletes.

It is well accepted that recovery from aerobic activity will be faster when abdominal breathing versus chest breathing is engaged. An athlete will recover quicker if they take fuller, slower, controlled abdominal breathes. Introduce and encourage abdominal breathing in all workouts. When a client/ athlete recover’s faster they make clearer decisions.

Abdominal breathing, diaphragmatic breathing, belly breathing, deep breathing or costal breathing is the act of breathing deep into one’s lungs by �exing one’s diaphragm rather than breathing shallowly by �exing one’s rib cage (chest breathing).

�is pattern of deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. It is generally considered a healthier and fuller way to inspire oxygen.

Abdominal Breathing exercise:

1. Stand upright, feet shoulder width apart.

2. Put one hand on your chest and one on your stomach.

3. Slowly inhale through your nose.

4. As you inhale, feel stomach expand with your hand. Ensure chest remains stable.

5. Slowly exhale through mouth.

6. As you exhale, feel stomach contract with your hand. Ensure chest remains stable.

Demonstrate and continually encourage abdominal breathing during all activity, particularly in the recovery phase.


Pelleres™ can also be used very effectively in the following training environments:

✓ Aerobics✓ Aerobox✓ Badminton✓ Baseball✓ Baseketball✓ Beach volleyball✓ Body Jam✓ Body Step✓ Boot Camp✓ Boxercise✓ Circuit training✓ Cricket✓ Cricket✓ Darts✓ Football ✓ Frisbee games✓ Gridion/American Football✓ Hockey✓ Pilates®✓ Pool/Snooker✓ Roller Blading✓ Roller Skating✓ Rowing✓ Rugby League✓ Rugby Union✓ Skate boarding✓ Soccer✓ Spin✓ Squash✓ Table Tennis✓ Tai Chi✓ Walking✓ X-Training✓ Yoga✓ Zumba®






Abdominal Breathing

Continuing with core engagement and development, abdominal breathing is an ideal concept to introduce and encourage to your clients/athletes.

It is well accepted that recovery from aerobic activity will be faster when abdominal breathing versus chest breathing is engaged. An athlete will recover quicker if they take fuller, slower, controlled abdominal breathes. Introduce and encourage abdominal breathing in all workouts. When a client/ athlete recover’s faster they make clearer decisions.

Abdominal breathing, diaphragmatic breathing, belly breathing, deep breathing or costal breathing is the act of breathing deep into one’s lungs by �exing one’s diaphragm rather than breathing shallowly by �exing one’s rib cage (chest breathing).

�is pattern of deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. It is generally considered a healthier and fuller way to inspire oxygen.

Abdominal Breathing exercise:

1. Stand upright, feet shoulder width apart.

2. Put one hand on your chest and one on your stomach.

3. Slowly inhale through your nose.

4. As you inhale, feel stomach expand with your hand. Ensure chest remains stable.

5. Slowly exhale through mouth.

6. As you exhale, feel stomach contract with your hand. Ensure chest remains stable.

Demonstrate and continually encourage abdominal breathing during all activity, particularly in the recovery phase.


Pelleres™ can also be used very effectively in the following training environments:

✓ Aerobics✓ Aerobox✓ Badminton✓ Baseball✓ Baseketball✓ Beach volleyball✓ Body Jam✓ Body Step✓ Boot Camp✓ Boxercise✓ Circuit training✓ Cricket✓ Cricket✓ Darts✓ Football ✓ Frisbee games✓ Gridion/American Football✓ Hockey✓ Pilates®✓ Pool/Snooker✓ Roller Blading✓ Roller Skating✓ Rowing✓ Rugby League✓ Rugby Union✓ Skate boarding✓ Soccer✓ Spin✓ Squash✓ Table Tennis✓ Tai Chi✓ Walking✓ X-Training✓ Yoga✓ Zumba®



SECTION 2 : : EXCERCISES

Simple base session planEquipment

7.5 Pelleres™ Towel Water Skipping Rope

Allow 50 mins – 1 hour

Warm up

While wearing Pelleres™ 7.5, rope skipping, 100 jumps.Activate Upper Control Core, Middle Core, Lower Power Core.

Session

While wearing the Pelleres™ 7.5 (750g) work through the following standing and lying core strengthening exercises. Vary intensity by referring to Pelleres™ Progression Table (Section 1).

Warm down

Power walk, 5 mins, without Pelleres™. Stretching 10 mins.

The following are some examples of some standing and lying Base Training exercises.





Simple base session planEquipment

7.5 Pelleres™ Towel Water Skipping Rope

Allow 50 mins – 1 hour

Warm up

While wearing Pelleres™ 7.5, rope skipping, 100 jumps.Activate Upper Control Core, Middle Core, Lower Power Core.

Session

While wearing the Pelleres™ 7.5 (750g) work through the following standing and lying core strengthening exercises. Vary intensity by referring to Pelleres™ Progression Table (Section 1).

Warm down

Power walk, 5 mins, without Pelleres™. Stretching 10 mins.

The following are some examples of some standing and lying Base Training exercises.







VERTICAL CORE EXERCISES

1 Pot stirring .............................................................. p22

2 Helicopter arm swings ........................................ p22

3 Star hand foot ......................................................... p23

4 Star elbow knee ..................................................... p23

5 Bent over figure 8’s .............................................. p24

6 Body circles ............................................................. p24

7 Body leans ............................................................... p25

8 Standing shoulder circles .................................. p25

9 Standing shoulder circles - arms ext ............. p26

10 Single arm press with alt leg raise ................. p26

11 Keg throws .............................................................. p27

12 Diagonal pull downs ............................................. p27

13 Standing o/elbow knee taps .............................. p28

14 Standing elbow knee taps .................................. p28

15 Knee taps ................................................................. p29

16 Behind ankle taps ................................................. p29

17 Heel taps .................................................................. p30

18 Leg swings............................................................... p30

19 Side leg swings ...................................................... p31

20 Golf swings .............................................................. p31

21 Running man .......................................................... p32

22 Standing squat ....................................................... p32

23 Squat with arms extended ................................. p33

24 Calf raise squat ..................................................... p33

25 Squat and reach ..................................................... p34

HORIZONTAL CORE EXERCISES

1 Back cross-overs................................................... p35

2 Stomach cross overs ............................................ p35

3 Upright verticals.................................................... p36

4 Elbow-elbow push-up ......................................... p36

5 Banging the cup ..................................................... p37

6 “Bubba” alt a/l raises .......................................... p38

7 Alt a/l raises ........................................................... p38

8 Push-up alt a/l raises ......................................... p39

9 Inside toe taps ........................................................ p39

10 Outside toe taps ..................................................... p40

11 Elbow knee taps .................................................... p40

12 Walking push-up ................................................... p41

13 V sit-up with clap ................................................... p41

14 Crunch twists.......................................................... p42

15 Ankle taps ................................................................ p42

16 Reach ups ................................................................ p43

17 Seated vertical leg swings ................................. p43

18 Seated horizontal leg swings ........................... p44

19 Side tracks............................................................... p44

20 Elbow knee side taps .......................................... p45

21 Hand foot side taps ............................................... p45

22 Elbow wrist side taps ........................................... p46

23 Cockroach ................................................................ p46

24 Cockroach elbow to knee .................................... p47

25 Horizontal elbow knee taps ............................... p47






VERTICAL CORE EXERCISES

1 Pot stirring .............................................................. p22

2 Helicopter arm swings ........................................ p22

3 Star hand foot ......................................................... p23

4 Star elbow knee ..................................................... p23

5 Bent over figure 8’s .............................................. p24

6 Body circles ............................................................. p24

7 Body leans ............................................................... p25

8 Standing shoulder circles .................................. p25

9 Standing shoulder circles - arms ext ............. p26

10 Single arm press with alt leg raise ................. p26

11 Keg throws .............................................................. p27

12 Diagonal pull downs ............................................. p27

13 Standing o/elbow knee taps .............................. p28

14 Standing elbow knee taps .................................. p28

15 Knee taps ................................................................. p29

16 Behind ankle taps ................................................. p29

17 Heel taps .................................................................. p30

18 Leg swings............................................................... p30

19 Side leg swings ...................................................... p31

20 Golf swings .............................................................. p31

21 Running man .......................................................... p32

22 Standing squat ....................................................... p32

23 Squat with arms extended ................................. p33

24 Calf raise squat ..................................................... p33

25 Squat and reach ..................................................... p34

HORIZONTAL CORE EXERCISES

1 Back cross-overs................................................... p35

2 Stomach cross overs ............................................ p35

3 Upright verticals.................................................... p36

4 Elbow-elbow push-up ......................................... p36

5 Banging the cup ..................................................... p37

6 “Bubba” alt a/l raises .......................................... p38

7 Alt a/l raises ........................................................... p38

8 Push-up alt a/l raises ......................................... p39

9 Inside toe taps ........................................................ p39

10 Outside toe taps ..................................................... p40

11 Elbow knee taps .................................................... p40

12 Walking push-up ................................................... p41

13 V sit-up with clap ................................................... p41

14 Crunch twists.......................................................... p42

15 Ankle taps ................................................................ p42

16 Reach ups ................................................................ p43

17 Seated vertical leg swings ................................. p43

18 Seated horizontal leg swings ........................... p44

19 Side tracks............................................................... p44

20 Elbow knee side taps .......................................... p45

21 Hand foot side taps ............................................... p45

22 Elbow wrist side taps ........................................... p46

23 Cockroach ................................................................ p46

24 Cockroach elbow to knee .................................... p47

25 Horizontal elbow knee taps ............................... p47



SECTION 2 : : VERTICAL CORE EXCERCISES

Notes:1 Pot stirring

1. Stand upright hand over hand in front of body.2. Move in circular, pot stirring, motion.3 Follow square pattern4. Vary speed, size

21

3 4




Notes:1 Pot stirring

1. Stand upright hand over hand in front of body.2. Move in circular, pot stirring, motion.3 Follow square pattern4. Vary speed, size

21

3 4




Notes:2 Helicopter Arm Swings

1. Stand upright, arms extended to side2. Move arms side to side3. Vary, height, speed, distance from body

1

2 3




Notes:2 Helicopter Arm Swings

1. Stand upright, arms extended to side2. Move arms side to side3. Vary, height, speed, distance from body

1

2 3




Notes:3 Star Hand Foot

1. Stand star position.2. Bend & reach L hand forward and down in smooth

motion and tap R foot.3. Return to upright in smooth motion.4. Repeat R hand to L foot.5. Bend knee if required

1

3

5

2

4

6




Notes:3 Star Hand Foot

1. Stand star position.2. Bend & reach L hand forward and down in smooth

motion and tap R foot.3. Return to upright in smooth motion.4. Repeat R hand to L foot.5. Bend knee if required

1

3

5

2

4

6




Notes:4 Star Elbow Knee

1. Stand, hands on head, �ngers locked.2. Bend and reach forward, L elbow to R knee.3. Return to upright in smooth motion.4. Repeat R elbow to L knee.

1

3

5

2

4

6




Notes:4 Star Elbow Knee

1. Stand, hands on head, �ngers locked.2. Bend and reach forward, L elbow to R knee.3. Return to upright in smooth motion.4. Repeat R elbow to L knee.

1

3

5

2

4

6




Notes:5 B/O Fig 8’s

1. Standing bend at hips, arms & shoulders relaxed hanging, �ngers relaxed.

2. Move in �gure 8 pattern.3. Let traps back control movement pattern

1

2

3




Notes:5 B/O Fig 8’s


2. Move in �gure 8 pattern.3. Let traps back control movement pattern

1

2

3




Notes:6 Body Circles


2. Twist and lead with back arm, move arms in full circle above head around to starting position.

3. Reverse direction, twist and lead with back arm.

1

3

5

2

4

6




Notes:6 Body Circles


2. Twist and lead with back arm, move arms in full circle above head around to starting position.

3. Reverse direction, twist and lead with back arm.

1

3

5

2

4

6




7 Body Leans

1. Stand, L hand on head, R hand on stomach.2. Lean to right as far as comfortable, hold 1 sec.3. Controlled exhalation as return to standing,

swap hand positions.4. Lean to right, as far as comfortable, hold 1 sec.

Controlled exhalation as return to standing.

Notes:

1

3

2

4




7 Body Leans

1. Stand, L hand on head, R hand on stomach.2. Lean to right as far as comfortable, hold 1 sec.3. Controlled exhalation as return to standing,

swap hand positions.4. Lean to right, as far as comfortable, hold 1 sec.

Controlled exhalation as return to standing.

Notes:

1

3

2

4




Notes:8 Standing Shoulder Circles

1. Standing arms relaxed at sides.2. Move shoulders in circular motion.3. Reverse movement pattern.

1

3

2

4




Notes:8 Standing Shoulder Circles

1. Standing arms relaxed at sides.2. Move shoulders in circular motion.3. Reverse movement pattern.

1

3

2

4




9 Standing Shoulder Circles – Arms Ext

1. Standing arms full extension above head.2. Move shoulders in circular motion.3. Reverse movement pattern

Notes:

1

3

2

4




9 Standing Shoulder Circles – Arms Ext

1. Standing arms full extension above head.2. Move shoulders in circular motion.3. Reverse movement pattern

Notes:

1

3

2

4




Notes:Keg Throws

1. Stand half squat arms positioned to L side.

2. Stand up and twist bringing arms forward and over R shoulder.

3. Lead with L hip

4. Repeat opposite side

10 Single Arm Press with Alt Leg Raise

1. Stand, arms shoulder height, bent 90 degrees2. Extend L arm, pull R arm back, raise opposite knee.3. Return to start and repeat other side.

1

3

2

4




Notes:Keg Throws



3. Lead with L hip


10 Single Arm Press with Alt Leg Raise

1. Stand, arms shoulder height, bent 90 degrees2. Extend L arm, pull R arm back, raise opposite knee.3. Return to start and repeat other side.

1

3

2

4




Notes:Keg Throws



3. Lead with L hip


11 Keg Throws

1. Stand half squat arms positioned to L side.2. Stand up and twist bringing arms forward and over

R shoulder.3. Lead with L hip4. Repeat opposite side

1

3

2

4




Notes:Keg Throws



3. Lead with L hip


11 Keg Throws

1. Stand half squat arms positioned to L side.2. Stand up and twist bringing arms forward and over

R shoulder.3. Lead with L hip4. Repeat opposite side

1

3

2

4




Notes:12 Diagonal Pull Downs

1. Stand arms extended over L shoulder2. Pull arms forward and down past R hip.3. Repeat opposite side

1

3

2

4




Notes:12 Diagonal Pull Downs

1. Stand arms extended over L shoulder2. Pull arms forward and down past R hip.3. Repeat opposite side

1

3

2

4




Notes:13 Standing O/Elbow Knee Taps

1. Stand, hands on head, �ngers locked.2. Bend and twist and L elbow touches R knee.3. Return to standing and repeat R elbow to L knee.

1

3

2

4




Notes:13 Standing O/Elbow Knee Taps

1. Stand, hands on head, �ngers locked.2. Bend and twist and L elbow touches R knee.3. Return to standing and repeat R elbow to L knee.

1

3

2

4




Notes:14 Standing Elbow Knee Taps

1. Stand, hands on head, �ngers locked.2. Side bend and raise knee so L elbow touches L knee,

return to standing.3. Repeat R elbow to R knee.

1

3

2

4




Notes:14 Standing Elbow Knee Taps

1. Stand, hands on head, �ngers locked.2. Side bend and raise knee so L elbow touches L knee,

return to standing.3. Repeat R elbow to R knee.

1

3

2

4




Notes:Keg Throws



3. Lead with L hip


15 Knee Taps

1. Stand feet slightly wider than shoulder width, arms full extension.

2. Bring arms down while raising R knee, tap hands to knee.

3. Return to start position and repeat other side.

1

3

2

4




Notes:Keg Throws



3. Lead with L hip


15 Knee Taps


2. Bring arms down while raising R knee, tap hands to knee.


1

3

2

4




Notes:16 Behind Ankle Taps


2. Bring arms down behind raising R foot behind L hip. L hand taps R foot


1

3

2

4




Notes:16 Behind Ankle Taps


2. Bring arms down behind raising R foot behind L hip. L hand taps R foot


1

3

2

4




Notes:Keg Throws



3. Lead with L hip


17 Heel Taps


2. Bring arms down in front raising R foot tapping hands with heel.


1

3

2

4




Notes:Keg Throws



3. Lead with L hip


17 Heel Taps


2. Bring arms down in front raising R foot tapping hands with heel.


1

3

2

4




Notes:18 Leg Swings

1. Stand with body weight on L leg.2. Swing leg forward and backward, full range,

maintain balance.3. Repeat for R leg.

1

3

2

4




Notes:18 Leg Swings

1. Stand with body weight on L leg.2. Swing leg forward and backward, full range,

maintain balance.3. Repeat for R leg.

1

3

2

4




Notes:Keg Throws



3. Lead with L hip


19 Side Leg Swings

1. Stand with body weight on L leg. R Leg positioned in front of body.

2. Swing across body full range, maintain balance.3. Maintain balance.

1

2

3

4

5




Notes:Keg Throws



3. Lead with L hip


19 Side Leg Swings

1. Stand with body weight on L leg. R Leg positioned in front of body.

2. Swing across body full range, maintain balance.3. Maintain balance.

1

2

3

4

5




Notes:20 Golf Swings

1. Standing, slight lean forward, arms positioned in front of body.

2. In “golf swing” pattern move L to R3. Vary speed

1

3

2

4




Notes:20 Golf Swings

1. Standing, slight lean forward, arms positioned in front of body.

2. In “golf swing” pattern move L to R3. Vary speed

1

3

2

4




Notes:21 Running Man

1. Stand feet shoulder width apart, so� knees.2. Arms �xed at 90 degrees.3. Moving from the shoulder perform arm

action for running.4. Ensure hips remain stationary, slow speed of

arms to enable.

1

2




Notes:21 Running Man

1. Stand feet shoulder width apart, so� knees.2. Arms �xed at 90 degrees.3. Moving from the shoulder perform arm

action for running.4. Ensure hips remain stationary, slow speed of

arms to enable.

1

2




Notes:22 Standing Squat

1. Stand feet shoulder width apart, arms to side..2. Bending knees and squat down keeping back vertical.3. Raise arms to front as perform squat.

1

3

2




Notes:22 Standing Squat

1. Stand feet shoulder width apart, arms to side..2. Bending knees and squat down keeping back vertical.3. Raise arms to front as perform squat.

1

3

2




Keg Throws



3. Lead with L hip


Notes:Keg Throws



3. Lead with L hip


23 Squat with Arms Extended

1. Stand feet should width apart, arms above head full extension.

2. Arms remain at full extension, bend knees, squat down keeping back vertical.

1

2




Keg Throws



3. Lead with L hip


Notes:Keg Throws



3. Lead with L hip


23 Squat with Arms Extended

1. Stand feet should width apart, arms above head full extension.

2. Arms remain at full extension, bend knees, squat down keeping back vertical.

1

2




Notes:24 Calf Raise Squat

1. Stand toes pointing out, arms extended to side.2. Squat down and pause.3. While paused, raise onto balls of feet, pause.4. Return to standing remaining on balls of feet.5. Lower heels to ground.

1

2

3

4




Notes:24 Calf Raise Squat

1. Stand toes pointing out, arms extended to side.2. Squat down and pause.3. While paused, raise onto balls of feet, pause.4. Return to standing remaining on balls of feet.5. Lower heels to ground.

1

2

3

4




25 Squat & Reach

1. Stand with feet wider than shoulder width, arms held in front of body.

2. Bending at knees, reach R hand to ground and raise L hand above head.

3. Eyes and head remain on hand being raised.4. Return to standing and repeat other side.

Keg Throws



3. Lead with L hip


Notes:

2

4

1

3

5




25 Squat & Reach

1. Stand with feet wider than shoulder width, arms held in front of body.

2. Bending at knees, reach R hand to ground and raise L hand above head.

3. Eyes and head remain on hand being raised.4. Return to standing and repeat other side.

Keg Throws



3. Lead with L hip


Notes:

2

4

1

3

5



SECTION 2 : : HORIZONTAL CORE EXCERCISES

Notes:1 Upright Verticals

1. On back raise legs to vertical.2. Lower back & legs to ground, ensure legs to not come

forward.

1

2

3




Notes:1 Upright Verticals

1. On back raise legs to vertical.2. Lower back & legs to ground, ensure legs to not come

forward.

1

2

3




Keg Throws



3. Lead with L hip


Notes:2 Back Cross Overs

1. Lie on back arms out to side.2. Swing L leg to R hand.3. Repeat for other side.

1

2

3




Keg Throws



3. Lead with L hip


Notes:2 Back Cross Overs

1. Lie on back arms out to side.2. Swing L leg to R hand.3. Repeat for other side.

1

2

3




Notes:3 Stomach Cross Overs

1. Lie on stomach, arms out to side.2. Swing L leg to R hand.3. Repeat for other side.

1

2

3




Notes:3 Stomach Cross Overs

1. Lie on stomach, arms out to side.2. Swing L leg to R hand.3. Repeat for other side.

1

2

3




Notes:4 Elbow-Elbow Push-Up

1. Push up position2. Lower to L elbow3. Lower to R elbow4. Raise to L hand5. Raise to R hand

1

2

3

4

5




Notes:4 Elbow-Elbow Push-Up

1. Push up position2. Lower to L elbow3. Lower to R elbow4. Raise to L hand5. Raise to R hand

1

2

3

4

5




Notes:5 Banging the Cup / Empty the Can

1. Lie on stomach, arms at full extension, chest & head o� ground hands “holding” cup.

2. As if banging a cup on the ground, move arms down to hips, keep elbows locked, move from shoulder.

3. On the return movement position hands and move as if “emptying a can”.

1

2

3

4

5

6




Notes:5 Banging the Cup / Empty the Can

1. Lie on stomach, arms at full extension, chest & head o� ground hands “holding” cup.

2. As if banging a cup on the ground, move arms down to hips, keep elbows locked, move from shoulder.

3. On the return movement position hands and move as if “emptying a can”.

1

2

3

4

5

6




Notes:6 “Bubba” Alt A/L Raises

1. Lie on stomach, arms and legs 45 degrees.2. Raise alternate arm and leg and hold.3. Ensure hip is also raised o� ground, reach out and up

with raised arm.4. Press opposite arm and leg into the ground.5. Lower and repeat other side.

1

2

3




Notes:6 “Bubba” Alt A/L Raises

1. Lie on stomach, arms and legs 45 degrees.2. Raise alternate arm and leg and hold.3. Ensure hip is also raised o� ground, reach out and up

with raised arm.4. Press opposite arm and leg into the ground.5. Lower and repeat other side.

1

2

3




7 Alt A/L Raises

1. Lie on stomach, arms extended.2. Raise alternate arm & leg and hold.3. Ensure hip is raised o� ground, reach out and up with

raised arm.4. Press opposite arm and leg into the ground.5. Lower and repeat other side.

1

2

3

4

Notes:




7 Alt A/L Raises

1. Lie on stomach, arms extended.2. Raise alternate arm & leg and hold.3. Ensure hip is raised o� ground, reach out and up with

raised arm.4. Press opposite arm and leg into the ground.5. Lower and repeat other side.

1

2

3

4

Notes:




Notes:8 Push Up Alt A/L Raises

1. Push up position.2. Raise alternate arm and leg and hold.3. Return to start and repeat other side.

1

2

3

4




Notes:8 Push Up Alt A/L Raises

1. Push up position.2. Raise alternate arm and leg and hold.3. Return to start and repeat other side.

1

2

3

4




9 Inside Toe Taps

1. Push up position2. Li� R hand and L foot o� ground.3. Bring L foot forward and tap with R hand.4. Return to start and repeat other side.

Notes:

1

2

3

4




9 Inside Toe Taps

1. Push up position2. Li� R hand and L foot o� ground.3. Bring L foot forward and tap with R hand.4. Return to start and repeat other side.

Notes:

1

2

3

4




10 Outside Toe Taps

1. Push up position2. Li� L hand and R foot o� ground.3. Raise R foot and bring above L hip and tap with L hand.4. Return to start and repeat other side.

Notes:

1

2

3

4




10 Outside Toe Taps

1. Push up position2. Li� L hand and R foot o� ground.3. Raise R foot and bring above L hip and tap with L hand.4. Return to start and repeat other side.

Notes:

1

2

3

4




Notes:11 Elbow Knee Taps

1. Push up position.2. Li� R hand and L leg o� ground.3. Bring L knee forward and tap with R elbow, pause.4. Extend arm and leg to full extension, pause.5. Return to start position and repeat other side.

1

2

3

4

5

6




Notes:11 Elbow Knee Taps

1. Push up position.2. Li� R hand and L leg o� ground.3. Bring L knee forward and tap with R elbow, pause.4. Extend arm and leg to full extension, pause.5. Return to start position and repeat other side.

1

2

3

4

5

6




Notes:12 V Sit-Up with Clap

1. Lie on back arms and legs extended o� ground.2. Perform a V sit-up (knees locked) and clap hands

behind knees.3. Return to start position and repeat.

1

2

3




Notes:12 V Sit-Up with Clap

1. Lie on back arms and legs extended o� ground.2. Perform a V sit-up (knees locked) and clap hands

behind knees.3. Return to start position and repeat.

1

2

3




Notes:13 Crunch Twists

1. Lie on back, arms and legs extended o� ground.2. Perform sit up and twist at top to tap both hands on

ground same side.3. Return to start position and repeat other side.

1

2

3

4




Notes:13 Crunch Twists

1. Lie on back, arms and legs extended o� ground.2. Perform sit up and twist at top to tap both hands on

ground same side.3. Return to start position and repeat other side.

1

2

3

4




Notes:14 Ankle Taps

1. Lie on back, knees bent, hands behind head.2. Move L hand down and reach behind L thigh and

tap R heel.3. As returning L hand to start position move R hand

down to tap L heel.

1

2

3




Notes:14 Ankle Taps

1. Lie on back, knees bent, hands behind head.2. Move L hand down and reach behind L thigh and

tap R heel.3. As returning L hand to start position move R hand

down to tap L heel.

1

2

3




Keg Throws



3. Lead with L hip


Notes:15 Reach Ups

1. Lie on back, arms and legs vertically extended.2. Raising shoulders o� ground reach arms up and

tap L hand L foot/R hand, R foot.3. Return to start position then reach L & R hand

to L foot.4. Return to start position and reach L & R hand to R foot.

1

3

5

2

4

6




Keg Throws



3. Lead with L hip


Notes:15 Reach Ups

1. Lie on back, arms and legs vertically extended.2. Raising shoulders o� ground reach arms up and

tap L hand L foot/R hand, R foot.3. Return to start position then reach L & R hand

to L foot.4. Return to start position and reach L & R hand to R foot.

1

3

5

2

4

6




Notes:16 Walking Push-Up

1. Push up position.2. Li� L leg and L arm o� ground.3. Pushing o� R leg & R arm step simultaneously L leg

and L arm sideways.4. Take weight on L leg and L arm bring R leg and R

arm closer.5. Repeat opposite.

1

2

3




Notes:16 Walking Push-Up

1. Push up position.2. Li� L leg and L arm o� ground.3. Pushing o� R leg & R arm step simultaneously L leg

and L arm sideways.4. Take weight on L leg and L arm bring R leg and R

arm closer.5. Repeat opposite.

1

2

3




Keg Throws



3. Lead with L hip


Notes:Keg Throws



3. Lead with L hip


17 Cockroach

1. Lie on back arms and legs extended o� ground, keep back �at on ground.

2. Bring L hand down in front of body to tap R foot.

3. Ensure back remains �at on ground.

4. As L hand returns bring R hand down to tap L foot.

1

2

3




Keg Throws



3. Lead with L hip


Notes:Keg Throws



3. Lead with L hip


17 Cockroach

1. Lie on back arms and legs extended o� ground, keep back �at on ground.

2. Bring L hand down in front of body to tap R foot.


4. As L hand returns bring R hand down to tap L foot.

1

2

3




Notes:18 Cockroach Elbow to Knee

1. Lie on back hands behind head, legs extended.

2. Bring L knee forward and tap with R elbow.


4. As L knee returns bring R knee forward to tap with L elbow.

1

2




Notes:18 Cockroach Elbow to Knee

1. Lie on back hands behind head, legs extended.

2. Bring L knee forward and tap with R elbow.


4. As L knee returns bring R knee forward to tap with L elbow.

1

2




Notes:Keg Throws



3. Lead with L hip


19 Horizontal Elbow Knee Taps

1. Lie on back, hands behind head, legs o� ground.2. Draw L knee up towards head and tap with L elbow.3. Repeat for R knee R elbow.

1

2




Notes:Keg Throws



3. Lead with L hip


19 Horizontal Elbow Knee Taps

1. Lie on back, hands behind head, legs o� ground.2. Draw L knee up towards head and tap with L elbow.3. Repeat for R knee R elbow.

1

2




Notes:20 Seated Vertical Leg Swings

1. Sitting hands behind head.2. With knees locked swinging from hips move legs in

“freestyle” kicking pattern.

1

2




Notes:20 Seated Vertical Leg Swings

1. Sitting hands behind head.2. With knees locked swinging from hips move legs in

“freestyle” kicking pattern.

1

2




Notes:21 Seated Horizontal Leg Swings

1. Sitting hands behind head.2. With knees locked swinging from hips swing legs

across body.3. Alternate L over R and R over L.

1

2

3




Notes:21 Seated Horizontal Leg Swings

1. Sitting hands behind head.2. With knees locked swinging from hips swing legs

across body.3. Alternate L over R and R over L.

1

2

3




Notes:22 Side Tracks

1. Right arm bridge with L arm extended vertically, elbow locked, head and eyes locked on L hand.

2. Move L hand down and forward and tap ground inside R hand. Head and eyes track hand movement.

3. Return to start position.4. Repeat on Le� arm bridge.

1

2

3

4

5




Notes:22 Side Tracks

1. Right arm bridge with L arm extended vertically, elbow locked, head and eyes locked on L hand.

2. Move L hand down and forward and tap ground inside R hand. Head and eyes track hand movement.

3. Return to start position.4. Repeat on Le� arm bridge.

1

2

3

4

5




Keg Throws



3. Lead with L hip


Notes:23 Elbow Knee Side Taps

1. Right arm bridge, L arm full extension.2. Bring L arm down and to side of body and bring L knee

up, tap L elbow with R knee.3. Return to start position.4. Repeat other side.

1

2

3




Keg Throws



3. Lead with L hip


Notes:23 Elbow Knee Side Taps

1. Right arm bridge, L arm full extension.2. Bring L arm down and to side of body and bring L knee

up, tap L elbow with R knee.3. Return to start position.4. Repeat other side.

1

2

3




Notes:24 Hand Foot Side Taps

1. Right arm bridge, L arm full extension.2. Bring L arm down and from the hip bring L leg

forward, tap L hand with L foot.3. Return to start position.4. Repeat other side.

1

2

3




Notes:24 Hand Foot Side Taps

1. Right arm bridge, L arm full extension.2. Bring L arm down and from the hip bring L leg

forward, tap L hand with L foot.3. Return to start position.4. Repeat other side.

1

2

3




Keg Throws



3. Lead with L hip


Notes:25 Elbow Wrist Side Taps

1. Right elbow bridge, L hand behind head, L leg raised.2. Bring L hand behind head bring L elbow down and tap

R hand.3. Return to start position.4. Repeat other side.

1

2

3




Keg Throws



3. Lead with L hip


Notes:25 Elbow Wrist Side Taps

1. Right elbow bridge, L hand behind head, L leg raised.2. Bring L hand behind head bring L elbow down and tap

R hand.3. Return to start position.4. Repeat other side.

1

2

3



Notes:




Notes:




79© Grand Final Technologies INTRODUCTION TO PELLERES ™ BASE TRAININGw

PELLERES ™ BASE TRAINING

w

SECTION 3 ::THE SUCCESSFUL PELLERESTM TRAINER



SECTION 3 : : THE SUCCESSFUL PELLERES TM TRAINER

Please note this section is not for assessment

PELLERES™

offers a unique opportunity for Personal Trainers to grow their skills and their business.

Using Pelleres™ to grow your businessAs coaches and instructors one of our core objectives is for our athletes/clients to become better. �is section provides some practical suggestions to maximize your use of Pelleres™ and other general tips to improve your business.

Pelleres™ are the latest innovation in sports exercise technology. New training systems are continually developed and released and as they say “change is the only constant”. Pelleres™ o�ers a unique opportunity for PT’s to grow their skills and their business.

Ask yourself the following questions:

How will my current clients react when I get them better results faster?

How will my clients feel about me when I educate them as well as making them healthier?

When your clients experience post purchase satisfaction they are more likely to reuse and/or recommend your services.

Grand Final Technologies has identi�ed that PT’s have an opportunity to grow their industry using Pelleres.

Pelleres™ are currently not available in retail stores which means that PT’s have the opportunity to supply directly to the market.

Pelleres™ are positioned as a highly credible training tool used by elite athletes and professional sporting codes and teams.

PT’s can use Pelleres™ to grow their business in the following ways:

1. Become a Better Trainer

2. Grow Your Current Client Base

3. Expand Your Range of Clients

4. Additional Income Stream




Additional income stream Promote yourself as “Certi�ed Pelleres™ Base Trainer”

Add “Pelleres™ Base Training” sessions to your services.

CPBT a�lliates program.

As a Certi�ed Pelleres™ Base Trainer PT’s can o�er Pelleres™ Base Training to their clients. Grand Final Technologies recommends the current RRP for Pelleres™ Base Training sessions are:

$75-95 per session. �e RRP is a guide, PT’s may charge more depending on their own business structure, quali�cations, competency, or client’s needs.

As a guide clients should complete four (4) sessions of base training to prepare them for more complex functional training. E.g. boot camps, running, boxing, agility, sports.

When performed correctly a�er four (4) sessions we guarantee your clients core will be physically stronger and in better condition. �ey will then be able to handle further training with Pelleres™.

Marketing Tip

As an introduction o�er ½ price session 1st session. Take your client through the Base Session with the objective being:

1 PT to evaluate client and client to evaluate PT – is there a �t?

2 Client to evaluate Pelleres™ and the e�ectiveness of Base Training.

3 If the client is satis�ed with the Base Training then commit them to three (3) remaining sessions at full price.

4 During the sessions encourage client to purchase and own their own set of Pelleres™ - which PT can supply (see CPBT a�lliates program).

Want to run a boot camp or group �tness with Pelleres™?

Take clients through Base Sessions �rst to get them up to speed. �ey will get more value from sessions when they undertake Base Sessions �rst.

Add an income stream to your business by becoming a Certified PelleresTM Base Trainer.




Additional income stream Promote yourself as “Certi�ed Pelleres™ Base Trainer”

Add “Pelleres™ Base Training” sessions to your services.

CPBT a�lliates program.

As a Certi�ed Pelleres™ Base Trainer PT’s can o�er Pelleres™ Base Training to their clients. Grand Final Technologies recommends the current RRP for Pelleres™ Base Training sessions are:

$75-95 per session. �e RRP is a guide, PT’s may charge more depending on their own business structure, quali�cations, competency, or client’s needs.

As a guide clients should complete four (4) sessions of base training to prepare them for more complex functional training. E.g. boot camps, running, boxing, agility, sports.

When performed correctly a�er four (4) sessions we guarantee your clients core will be physically stronger and in better condition. �ey will then be able to handle further training with Pelleres™.

Marketing Tip

As an introduction o�er ½ price session 1st session. Take your client through the Base Session with the objective being:

1 PT to evaluate client and client to evaluate PT – is there a �t?

2 Client to evaluate Pelleres™ and the e�ectiveness of Base Training.

3 If the client is satis�ed with the Base Training then commit them to three (3) remaining sessions at full price.

4 During the sessions encourage client to purchase and own their own set of Pelleres™ - which PT can supply (see CPBT a�lliates program).

Want to run a boot camp or group �tness with Pelleres™?

Take clients through Base Sessions �rst to get them up to speed. �ey will get more value from sessions when they undertake Base Sessions �rst.

Add an income stream to your business by becoming a Certified PelleresTM Base Trainer.




CPBT Affilliates Program

What are the advantages of the program?

CPBT’s can use the term “Certi�ed Pelleres™ Base Trainer” and the Pelleres™ logo in their advertising and promotion.

Receive a 20% discount o� the RRP on purchases of Pelleres™ and associated products.

Receive 12 months free listing on the www.pelleres.com online directory.

Online support portal and newsletter

Online a�lliation program.

Do I have to pass on the 20% discount to my clients?

CPBT’s are under no obligation to pass on all or any of the discounted purchase price. �e choice is yours if you wish to pass on all/any of the discount or retain the di�erence.

Pricing structure*

Size RRP CPBT purchase price Net

2.0 $ 89.95 $ 71.96 $ 17.99

3.5 $ 92.95 $ 74.36 $ 18.59

5.0 $ 95.95 $ 76.76 $ 19.19

7.5 $ 97.95 $ 78.36 $ 19.59

Set $297.95 $238.36 $ 59.59

Visit website www.pelleres.com or email [email protected] for more information

*Subject to change

USE PELLERES™ to add variety to your sessions, resulting in better quality sessions, and better outcomes.




CPBT Affilliates Program

What are the advantages of the program?

CPBT’s can use the term “Certi�ed Pelleres™ Base Trainer” and the Pelleres™ logo in their advertising and promotion.

Receive a 20% discount o� the RRP on purchases of Pelleres™ and associated products.

Receive 12 months free listing on the www.pelleres.com online directory.

Online support portal and newsletter

Online a�lliation program.

Do I have to pass on the 20% discount to my clients?

CPBT’s are under no obligation to pass on all or any of the discounted purchase price. �e choice is yours if you wish to pass on all/any of the discount or retain the di�erence.

Pricing structure*

Size RRP CPBT purchase price Net

2.0 $ 89.95 $ 71.96 $ 17.99

3.5 $ 92.95 $ 74.36 $ 18.59

5.0 $ 95.95 $ 76.76 $ 19.19

7.5 $ 97.95 $ 78.36 $ 19.59

Set $297.95 $238.36 $ 59.59

Visit website www.pelleres.com or email [email protected] for more information

*Subject to change





Become a better trainerUnderstanding the scienti�c concepts of Pelleres™ will empower you as a PT. �e knowledge and ability to improve your client/athlete’s physical conditions will elevate your level of service.

By completing the Introduction to Pelleres™ Base Training PT’s are globally recognized and quali�ed to provide a higher level of service.

Your clients will be more satis�ed when they understand the theory behind the practice.

Use Pelleres to add variety to your sessions, resulting in better quality sessions, and better outcomes.

5 General Tips to Becoming a Better Trainer

1 Learn how to set goals and make a plan. Believe it or not setting a goal is one of the easiest tasks to undertake when you know how. Both you and your clients should have a crystal clear idea of where you want to be in 1 month, 6 months, 12 months, 5 years, with a plan to make it happen.

�ere are many resources that can teach you the key elements of goal setting e.g. speci�c, measurable, timely, emotional, key event etc. Understand the roles of values, motivation, perception, and underlying beliefs.

You expect your clients to work to an outcome; walk the walk, set goals for yourself, and go for them.

2 Learn to reframe. Reframing refers to the ability to look at one situation from many di�erent angles. As the saying goes “every cloud has a silver lining”. Use reframing in your everyday language

For example if your clients are fearful of spending extra money during tough economic times, show them how training with you actually will save them money. Demonstrate that by training with you and cutting back on cigarettes, alcohol, and unhealthy eating patterns, in the long term, then, you can save them money.

3 Connect with your customer by listening. Business is all about relationship building and making the customer feel good about their decision to buy and do business with you.

�is means more listening and less talking. When you listen, you demonstrate respect and interest in your client which serves to strengthen your relationship. People love to do business with people they know and like and being likeable improves your chance of receiving referrals.

4 Deliver value during each session. If you provide the same experience during each session and never change things then you are in danger of losing your client.

�ey may start to think, “I’m not learning anything new or seeing any new results, maybe I’ll quit”. �ey may contemplate working with another trainer or just going it alone. However, if you deliver great value with each session they are more likely to stay with you. You should strive to come up with a new exercise every session.

�e best compliment you can receive from a client is “I never know what’s coming during our session, I love the variety”.

5 Guarantee results. Pelleres™ come with a money back guarantee; o�er the same level of con�dence to your clients and they will not be disappointed. Guarantees keep PT’s and clients honest to each other.





Become a better trainerUnderstanding the scienti�c concepts of Pelleres™ will empower you as a PT. �e knowledge and ability to improve your client/athlete’s physical conditions will elevate your level of service.

By completing the Introduction to Pelleres™ Base Training PT’s are globally recognized and quali�ed to provide a higher level of service.

Your clients will be more satis�ed when they understand the theory behind the practice.

Use Pelleres to add variety to your sessions, resulting in better quality sessions, and better outcomes.

5 General Tips to Becoming a Better Trainer

1 Learn how to set goals and make a plan. Believe it or not setting a goal is one of the easiest tasks to undertake when you know how. Both you and your clients should have a crystal clear idea of where you want to be in 1 month, 6 months, 12 months, 5 years, with a plan to make it happen.

�ere are many resources that can teach you the key elements of goal setting e.g. speci�c, measurable, timely, emotional, key event etc. Understand the roles of values, motivation, perception, and underlying beliefs.

You expect your clients to work to an outcome; walk the walk, set goals for yourself, and go for them.

2 Learn to reframe. Reframing refers to the ability to look at one situation from many di�erent angles. As the saying goes “every cloud has a silver lining”. Use reframing in your everyday language

For example if your clients are fearful of spending extra money during tough economic times, show them how training with you actually will save them money. Demonstrate that by training with you and cutting back on cigarettes, alcohol, and unhealthy eating patterns, in the long term, then, you can save them money.

3 Connect with your customer by listening. Business is all about relationship building and making the customer feel good about their decision to buy and do business with you.

�is means more listening and less talking. When you listen, you demonstrate respect and interest in your client which serves to strengthen your relationship. People love to do business with people they know and like and being likeable improves your chance of receiving referrals.

4 Deliver value during each session. If you provide the same experience during each session and never change things then you are in danger of losing your client.

�ey may start to think, “I’m not learning anything new or seeing any new results, maybe I’ll quit”. �ey may contemplate working with another trainer or just going it alone. However, if you deliver great value with each session they are more likely to stay with you. You should strive to come up with a new exercise every session.

�e best compliment you can receive from a client is “I never know what’s coming during our session, I love the variety”.

5 Guarantee results. Pelleres™ come with a money back guarantee; o�er the same level of con�dence to your clients and they will not be disappointed. Guarantees keep PT’s and clients honest to each other.





Grow your current client baseRevisit all your clients, active and inactive, and inform them about the bene�ts of Pelleres™. Get more sessions out of your current client base.

Expand your client base (horizontal market growth). In your current target market expand the number of clients by o�ering variety of training.

Great tips to using Pelleres™ to grow your business

1 Target an aged care facility and introduce Pelleres™ and the bene�ts to residents. O�er free introductory session with Pelleres™.

2 Actively market and promote Pelleres™ to your current clients. �roughout Australia major sports codes and teams are using Pelleres™ in their training. Contribute to the hype and promotion and use this to your advantage. Send an introductory email to your client base promoting Pelleres™ and yourself as a trainer and supplier.

3 Use the expert testimonials and material from the pelleres.com website in your own marketing. Get testimonials and stories from your clients.

4 Promote your Certi�ed Pelleres™ Base Trainer quali�cation and Pelleres™ logo in your advertising.

5 Use Pelleres™ in your general training for all clients. Look for opportunities to supply your clients.

6 Reconnect with ex-clients and introduce a new solution to their health and �tness goals.

7 Experiment with Pelleres™ in your own sport/occupation and �nd ways to integrate. Example 1: Are you a Zumba® instructor? Try various weights during class routines. Example 2: Police and army o�cers now use Pelleres™ as part of their weaponry training.

8 Take a pair of Pelleres™ to your local walking group for free trial.

PELLERES™

are the ideal stimulus to attracting new types of client; one perhaps you don’t normally train.




Grow your current client baseRevisit all your clients, active and inactive, and inform them about the bene�ts of Pelleres™. Get more sessions out of your current client base.

Expand your client base (horizontal market growth). In your current target market expand the number of clients by o�ering variety of training.

Great tips to using Pelleres™ to grow your business

1 Target an aged care facility and introduce Pelleres™ and the bene�ts to residents. O�er free introductory session with Pelleres™.

2 Actively market and promote Pelleres™ to your current clients. �roughout Australia major sports codes and teams are using Pelleres™ in their training. Contribute to the hype and promotion and use this to your advantage. Send an introductory email to your client base promoting Pelleres™ and yourself as a trainer and supplier.

3 Use the expert testimonials and material from the pelleres.com website in your own marketing. Get testimonials and stories from your clients.

4 Promote your Certi�ed Pelleres™ Base Trainer quali�cation and Pelleres™ logo in your advertising.

5 Use Pelleres™ in your general training for all clients. Look for opportunities to supply your clients.

6 Reconnect with ex-clients and introduce a new solution to their health and �tness goals.

7 Experiment with Pelleres™ in your own sport/occupation and �nd ways to integrate. Example 1: Are you a Zumba® instructor? Try various weights during class routines. Example 2: Police and army o�cers now use Pelleres™ as part of their weaponry training.

8 Take a pair of Pelleres™ to your local walking group for free trial.

PELLERES™





Expand your range of clientsOur aging population is well documented and Pelleres™ o�ers the perfect tool to access this market.

Tastes and preferences to exercise are changing and Pelleres™ provides an excellent solution to �tness goals. �e range of exercises and �exible environments Pelleres™ can be used in are two great reasons to start using them in your training.

Pelleres™ are the ideal stimulus to attracting new types of client; one perhaps you don’t normally train. It’s unlikely that clients have experienced a Pelleres™ workout and PT’s are in the ideal position to introduce the product.

Use Pelleres™ as the reason to start training.

Pelleres™ are perfect for all levels of �tness. �ey can be easily integrated to all levels of �tness, any age.

New markets:

Weight loss Recovery : re- and pre-habilitation Fit elderly Teenagers New/expectant mothers Return to work programs Sports speci�c training Speci�c core strengthening training Group �tness Event speci�c training e.g. marathon

PELLERES™



Suite 1, Sandstorm, Queensland Sport & Athletics Centre, Kessels Rd, Nathan Qld 4111PO Box 8174, Sunnybank Qld 4109, Australia

PH: 07 3343 9145 + FAX: 07 3343 9145 + EMAIL: [email protected]

www.pelleres.com


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