User's Manual
Contents
1. aaaa aaa aaa aaa aaa aaa aa cece aaa aaa eeeeaeees 16 Program Design Sua UAE 26 Balince of gira EZ era eee 21 EOS DOO Ga EEE 28 Warranty Information amp ASEAN 31 More Attitube AKUS EN 32 Note This Owner s Manual is the authoritative source of information about the Attitube Please read it carefully and follow all instructions www Attitube ca Page 3 RUJE Congratulations on your purchase of the Attitube Original By purchasing this exercise device you have made a commitment to improve your overall health and fitness level The Attitube is the Evolution of Training The Attitube uses water motion as resistance which causes a state of imbalance to the body The body has to use Corrective Contractions in order to stabilize the body and remain in proper form This is effective in toning and conditioning the body from the top down Most functional movements in sport and life are done on stable surfaces Evolution Training with your Attitube is the MOST effective method to improve overall physical function core strength joint stability balance and stabilizer endurance The Attitube trains the body as it was meant to be used as a whole By working the body as a whole you will burn more calories More importantly you tone and strengthen that all important CORE You will look and feel better as you become more fit You have to prove you re alive The Attitube is fun and easy to use no matter your cur2. The 1 Year Warranty does not merit any of the above conditions Precaution Adding color to the water is used for media purposes only Adding color is not advised Adding color is useful in giving visual feedback during an exercise If using color make sure it is of the food grade WARNING This exercise device is for adult use only Any usage by the under aged is the sole responsibility of the user www Attitube ca Page 7 de ede amy Idie ie IMPORTANT SAFETY TIPS Attitube Usage and Safety Precautions Safety Precautions 1 Consult your physician before starting any exercise program 2 Please consult with a Certified Physical Therapist or similar profession if there are any previous or existing injuries or orthopedic concerns 3 Start with low levels of water and work your way up 4 Wear appropriate footwear Although Attitube training can be performed barefoot for maximum effectiveness footwear 1s recommended 5 If you feel dizzy or light headed while exercising stop immediately and gently put down the Attitube Rest or consult a health professional 6 Do not over exert yourself Progress slowly Ask an expert ATS for advice 7 Follow the exercise techniques in the manual for best results Warning Serious injury can result if this product is not used for its intended purpose or if warnings and instructions in the User manual and or video are not understood read or are ignored Warning
3. FRUE The Evolution of Training User s Manual xxx A ttitube Original Edition Please read and follow the instructions In this User Manual before using Your Attitube www ATTITUBE ca A BalanceModus Inc Balancing Passion through Innovation 2008 and 2009 BalanceModus Inc All rights reserved Attitube Corrective Contractions and Evolution Training are trademarks of BalanceModus Inc No part of this booklet may be reproduced and or utilized in any form or any means mechanical electronic or otherwise without the expressed written consent of the copyright holder United States Design Patent Number D544 554 Larry Brun 2006 D Canadian Industrial Design Registration Warning Always consult a physician before starting this or any other exercise program www Attitube ca Page 2 UJE Table of Contents Duala lau AAE d A Messase rom the NY O AAA 5 CE biarra 6 Ee AEA 7 o A LK eE E EEE EESE E 8 Getting Started amp Filling Your ATTITUBE 0 cece cece aaa aaa aaa eee eeeeee scenes 9 Determining Water Weilght uuuueeeaa aa aa aaa aaa aaa aa eee eee e eee cece een e nese eeeeeennneees 10 ea GNSS AES EA aso FE ZN A ERC PASA 11 aize Ul ba 12 Foundational Movementts cece cece cece eee e eee cece cece a aaa aaa aaa eens 13 MASS IIA DARE 14 Evolution Trainin Saia io OE AZ EEEE A E wedi drga ds 15 Evolution Training with the Attitube
4. changes during use based on principles of fluid mechanics Comes with Hex key for opening and closing the end cap Trial Card which contains Access Code for Warranty Registration and Free 1 Month Trial to Exercise Library on www Attitube ca www Attitube ca Page 6 de sAm RUJE The Attitube can be stored in both the horizontal and vertical positions If the Attitube is stored in the vertical position it must be secured such as with the Attitube Performance Rack sold separately In the vertical position make sure the filling hole is at the top It is always recommended to empty the contents of the Attitube and dry it before storing The Attitube must be rinsed and cleaned with soap and water once a month to ensure a minimum existence of harmful bacteria Some evaporation may occur Please do not leave the Attitube stationary for long periods of time This may cause residue stains inside Please make sure to move the Attitube periodically When not in use please empty the contents rinse wash inside dry and store IMPORTANT USAGE INSTRUCTIONS DO NOT QOver tighten under tighten the end cap Lean on the Attitube or try to bend it Throw drop or use the Attitube as a weapon Use any other contents in the Attitube other then tap or distilled water Use the Attitube as a toy Use the Attitube for anything other than its intended purpose as stated in the manual DVD or accompanying copy written literature
5. more effective For increased core demand use faster movements Performance Analysis Strength Balance Stabilizer Endurance Core Demand Overall Rating Figure 7 2 www Attitube ca Page 22 RUJE EVOLUTION TRAINING PHYSICAL GOAL Conditioning of the low back Posterior chain strength hamstrings ATTITUBE GOAL Keep Attitube level PRIME MOVERS Low back erectors QL Hamstrings Glutes Calves STABILIZERS Abductors Glut Med Min Stabilizers of the shoulder rotator cuff Core stabilizers TVA EO IO QL Erectors Multifidus Gastroc Grip strength SETUP amp ALIGNMENT Start with Attitube on back not the neck Center the tube and adjust grip for comfort Feet approx hip width apart Pinch shoulder blades to create a shelf for the tube PERFORMING THE EXERCISE Keeping natural lumbar curve skin pinch initiate forward bend from hip joint Keep knees slightly bent not locked or hyperextended Keep chest up and chin tucked in You know when you have gone full range of motion because you feel a stretch in the hamstrings back of legs Heels stay on ground Lower under control then return to starting position Inhale before lowering Exhale up Figure 8 1 SAFETY CONSIDERATIONS e Do not round low back Keep proper low back curve VARIATIONS AND COMMENTS e Position Attitube in front for different effect Performance Analysis Strength Balance Stabilizer Endurance Core D
6. not lose curve of low back Knees are bent Grab Attitube with overhand grip just a little wider then shoulder width Keep chest out and chin Figure 5 1 tucked in Attitube stays over toes PERFORMING THE EXERCISE With the back and arm muscles pull the Attitube towards the upper abdominals Pinch the shoulder blades Return to starting position SAFETY CONSIDERATIONS e Do not look up Keep chin tucked to maintain trapezium neck extensors in proper posture VARIATIONS AND COMMENTS e Alternate hands for a different effect Performance Analysis Strength Balance Figure 5 2 Stabilizer Endurance Core Demand Overall Rating www Attitube ca Page 20 TUDE EVOLUTION TRAINING PHYSICAL GOAL Toning the side obliques love handles Core Strength Lateral Stability ATTITUBE GOAL Keep Attitube tightly in position Do not let it slide PRIME MOVERS Internal and External Obliques Quadratus lumborum STABILIZERS Abductors Glut Med Min Lateral stabilizers in lower leg peroneals Stabilizers of the shoulder rotator cuff Core stabilizers TVA EO IO QL multifidus spinal erectors Soleus Grip strength SETUP amp ALIGNMENT Start with Attitube on back Center the tube and adjust grip for comfort Pinch shoulder blades to create a shelf for the tube Feet approx hip width apart Figure 6 1 PERFORMING THE EXERCISE Keep chest head and eyes up Imagine like you are side bending between
7. two panes of glass Don t lean too far forward or backwards Heels stay on ground Side bend under control until a stretch is felt Return to starting position Repeat to other side SAFETY CONSIDERATIONS e Do not perform if you have a history of disc pathology VARIATIONS AND COMMENTS A natural pointing out of the toes can occur up to 15 Performance Analysis Strength Balance Stabilizer Endurance Core Demand Overall Rating Figure 6 2 www Attitube ca Page 21 PRUDE EVOLUTION TRAINING PHYSICAL GOAL Toning and core strength Rotational strength ATTITUBE GOAL Keep Attitube level PRIME MOVERS Internal and External Obliques Low back and spinal rotators STABILIZERS Abductors Glut Med Min Adductors as a group Hip cuff Deltoids and Rotator Cuff muscles Core stabilizers multifidus TVA Grip strength SETUP amp ALIGNMENT Start with Attitube resting on traps Center the tube and adjust grip for comfort Feet approx shoulder width apart Pinch shoulder blades to create a shelf for the Attitube Keep knees slightly bent to unlock the SI joint Figure 7 1 PERFORMING THE EXERCISE Keeping good posture twist from left to right without stopping in the middle SAFETY CONSIDERATIONS e Head can stay neutral or turn with movement e Keep Attitube dry with Attitube Performance Towel see website VARIATIONS AND COMMENTS e Leaning forward slightly from hips will make exercise
8. 10 reps 7 Side Bends 8 10 side 8 Shoulder Circles 8 10 reps 9 Torso twists 8 10 reps side 10 Stationary high knee march 8 10 reps Prisoner Squat Big Star Jacks Crossover Jacks A proper warm up will start the sweating process When you start to sweat it s time to start your workout www Attitube ca Page 14 AELLUDE EVOLUTION TRAINING Things to include Phases of Exercises increase with difficulty 1 Challenge 4 Most Challenging Start with Phase 1 Exercises and progress with caution Using a mirror is advantageous for visual feedback but not mandatory Speed of movement is moderate not too fast not too slow Approx 2 secs rep Perform a proper warm up before Evolution Training preferably dynamic warm ups Always ensure proper posture and biomechanics are used and maintained throughout the exercise If unsure consult a professional Breathe throughout the exercise Do not hold your breath for long periods Focus on Quality of movement rather than quantity of reps Use the FORM Principle if the form starts to deteriorate stop the exercise Perform between 10 15 reps per exercise monitoring technique via FORM Principle Progressions Week 1 2 set Week 2 3 sets Week 3 4 sets Week 4 2 sets This allows for motor learning improving excelling then an active recovery week Water level intensity is determined by form and reps Must be able to do reps with proper form before adding more water to
9. 4 PUJE EVOLUTION TRAINING GOAL Static Balance Core stabilization Hip Foot Ankle stability Stabilizer endurance PRIME STABILIZERS Hip stabilizers Glut Med Min Adductors as a group Lateral stabilizers in lower leg peroneals Stabilizers of the shoulder serratus anterior Core stabilizers TVA EO IO QL multifidus spinal erectors SETUP amp ALIGNMENT Start with Attitube at belly button with underhand grip Adjust grip for comfort Brace core Maintain posture PERFORMING THE EXERCISE Keeping the tube level lift the right foot a couple inches Hold fora designated time Switch legs Do not touch Attitube to torso SAFETY CONSIDERATIONS Figure 10 1 e Make sure floor is not slippery and area is clear e Make sure hands amp tube are not slippery e Make sure there is no hip pointing VARIATIONS AND COMMENTS e This exercise can be progressed by changing the tube position from back front overhead and bazooka positions The exercise can also be progressed by changing head position or opening closing the eyes An unstable platform under foot can be added for maximum stability training The knee can be brought up past the hip for increased difficulty Performance Analysis Strength Balance Stabilizer Endurance Core Demand Overall Rating Figure 10 2 www Attitube ca Page 25 RUJE PROGRAM DESIGN GOALS Toning e Perform exercises in a circuit 3 days a week wi
10. Posture Frontal Sagittal Plane Stability ATTITUBE GOAL Keep Attitube level PRIME MOVERS Quadriceps Hamstrings Gluteus Maximus Gastroc STABILIZERS Abductors Glut Med Min Adductors as a group Lateral stabilizers in lower leg peroneals Stabilizers of the shoulder rhomboids rotator cuff Core stabilizers TVA EO IO QL multifidus spinal erectors Grip strength SETUP amp ALIGNMENT Start with Attitube on back Pinch shoulder blades to create a shelf for the tube Center the tube and adjust grip for comfort Feet approx shoulder width apart Inhale to brace core in before moving PERFORMING THE EXERCISE Keeping natural lumbar curve skin pinch initiate drop from the hips as if sitting in a chair Keep chest head and eyes up Full range of motion is as far down as possible keeping form Heels stay on ground Knees track over feet Lower under control to bottom thighs parallel to floor then return to starting position SAFETY CONSIDERATIONS e Prevent excessive forward leaning from the low back e Maintain proper knee alignment over feet VARIATIONS AND COMMENTS A natural pointing out of the toes can occur up to 10 15 Performance Analysis Strength Balance Stabilizer Endurance Core Demand Overall Rating www Attitube ca Page 16 UDE EVOLUTION TRAINING GOAL Functional leg strength Hip core stability Dynamic posture Dynamic balance PRIME MOVERS Quadriceps Hamstr
11. Some exercises training programs or equipment may not be appropriate for all individuals If you have balance impairments vertigo or any other condition which may be exasperated with using this product and or exercising please consult your physician first www Attitube ca Page 8 RUJE GETTING STARTED amp FILLING YOUR ATTITUBE Getting Started Create an area find a space where you can perform your Evolution Training without running into objects or people Average Recommended space 10 x 15 square feet depending on height of user The taller the user the more space required Check the area Make sure the area is a non traffic zone to ensure someone doesn t walk into your exercise area Clear the area If there are any objects in the area please move them 1f possible Clean the area Make sure the floor is non slip to ensure adequate footing Keep a towel nearby to dry the floor and or Attitube from body sweat Filling Your Attitube Please use water only The Attitube is not guaranteed with other liquids or contents Options 1 Water Pitcher 2 Hose Sink Wash Tub 3 Shower Note It 1s recommended that you have assorted Attitube Originals for group fitness classes with varying fitness levels Therefore fill the Attitubes to 1 4 2 and 3 to accommodate individual differences Emptying Your Attitube Removing water from the Attitube is simple Find a sink shower drain or laundr
12. an exercise Physical Goal is the adaptable objective sought by the exercise Attitube Goal is the desired position of the Attitube sought during the exercise to maximize technique and benefits Exercises can be progressed by changing speed of movement water level or advancing to the next Phase Make sure to perform a proper warm up and cool down for at least 5 mins Consult the Attitube Training Manual for full instruction of exercises progressions education and implementation of the new age of full body core conditioning Consult an Attitube Training Specialist ATS in your area For more education on using the Attitube try the ATS Certification Course and become one of the first to be certified Warning Do not use this product without a complete understanding of its intended purpose or function By using this product the user accepts full responsibility for all risks and or injuries and waives any right to themselves their heirs their executors or any part to hold the manufacturer or its representatives responsible for any direct or indirect damages whatsoever caused by use of this product This product must be used on a flat dry surface and a safe clear area Children must not play with this equipment Consult a physician before starting this or any exercise program www Attitube ca Page 15 Figure 1 1 Figure 1 2 PUJE EVOLUTION TRAINING PHYSICAL GOAL Lower Body Strength amp Core Stability Static Upper Body
13. e provides No man made food Sleep From 10 pm to 6 am for physical and mental recovery Mental Thoughts Whether you think you can or you think you can t you re right Replace negative comments with positive ones Set SMART Goals Specific Measurable Attainable Realistic Timely Emotional Have no emotional attachments to outcomes Get rid of the people situations that drain your energy Put more energy givers in your life Decrease stress by 1 Changing your perception of a situation 2 Avoiding the situation 3 Leaving the situation Spiritual Live consciously Be aware Read the signs Take responsibility for yourself Breathing The act of giving and receiving with the Universe Meditate for 10 deep breaths day Time with self Get back to nature Walk barefoot in the grass for 10 minutes a day Enjoy the journey www Attitube ca Page 27 RUJE LOGBOOK Please use the following logbook for tracking the progress you make with Attitube Training With proper goal setting and log booking you can see the progress you make over time Please make copies as you need them Tracking progress is motivating to see what you have done and to chart future goals as well Name John Doe Date Jau I 2009 Phase l Training Objective __ Increase Strength sma Intensity Back Squat Stationary Split Squat Overhead Shoulder Press Lateral Lunges 7 Bent Over Row Stationary Side Bends Go
14. emand Overall Rating Figure 8 2 www Attitube ca Page 23 de edo ay SUDE EVOLUTION TRAINING Figure 9 1 Figure 9 2 PHYSICAL GOAL Tones Legs hips and thighs Lower Body Strength Core Stability ATTITUBE GOAL Keep Attitube level PRIME MOVERS Quadriceps Hamstrings Glutes Calves Hip flexors Back Erectors STABILIZERS Forearm and wrist stabilizers Abductors Glut Med Min Adductors as a group Anterior stabilizers in lower leg Stabilizers of the shoulder rotator cuff Core stabilizers TVA EO IO QL multifidus Hip Cuff Grip strength SETUP amp ALIGNMENT Start with Attitube in 1 hand Center the tube and adjust grip Feet between hip and shoulder width apart PERFORMING THE EXERCISE Imagine picking up a small suitcase by your side Keeping natural lumbar curve skin pinch initiate drop from the hips as if sitting in a chair Keep chest head and eyes up Full range of motion is as far down as possible keeping form Heels stay on ground Knees track over feet Lower under control to bottom then return to starting position Switch hands SAFETY CONSIDERATIONS e Prevent excessive forward leaning from the low back e Maintain proper knee alignment over feet VARIATIONS AND COMMENTS e Stay as symmetrical as possible between right and left sides Performance Analysis Strength Balance Stabilizer Endurance Core Demand Overall Rating www Attitube ca Page 2
15. erior Core stabilizers TVA EO IO QL multifidus Spinal Erectors Grip strength Latissimus SETUP amp ALIGNMENT Start with Attitube in front of sternum Adjust grip for comfort Align handles with tops of shoulders Feet approx shoulder width apart Exhale as you push up Knees slightly unlocked but firm PERFORMING THE EXERCISE Press the Figure 3 1 Attitube overhead Finish the movement above the crown of the head Do not hyperextend the elbows or lock out Lower under control to the staring position Keep forearms vertical to the earth as best as possible SAFETY CONSIDERATIONS Do not arch hyperextend low back to raise tube Keep core tight posture erect and maintain a slight forward lean VARIATIONS AND COMMENTS e Perform on 1 leg or unstable platform for increased stability demands Performance Analysis Strength Balance Figure 3 2 Stabilizer Endurance Core Demand Overall Rating www Attitube ca Page 18 TUDE EVOLUTION TRAINING GOAL Lateral Strength amp Stability Lateral core amp hip stability Dynamic flexibility PRIME MOVERS Abductors adductors Quadriceps Hamstrings Gastroc STABILIZERS Abductors glut Med min adductors as a group lateral stabilizers in lower leg stabilizers of the shoulder core stabilizers ext int obliques ql spinal erectors grip strength SETUP amp ALIGNMENT Start with Attitube on back Center the tube and adjust grip for comfo
16. ings Gluteus Maximus STABILIZERS Hip stabilizers Glut Med Min Adductors as a group Lateral stabilizers in lower leg peroneals Stabilizers of the shoulder rotator cuff Core stabilizers TVA EO IO QL multifidus spinal erectors SETUP amp ALIGNMENT Start with Attitube cradled in the elbows in the front squat position Center the tube and adjust grip for comfort Inhale and brace core before moving Maintain postural curves With a staggered stance put the bodyweight on the ball of the back foot Figure 2 1 and the whole lead foot Front toes point forward PERFORMING THE EXERCISE Keep the torso erect and sit into the forward leg by bending both knees Keep forward shin as perpendicular to the floor as possible Lower so back knee is 1 2 from floor Return to start position by pushing feet into floor Keep the torso upright SAFETY CONSIDERATIONS e Maintain proper knee alignment VARIATIONS AND COMMENTS e Vary position overhead or back position e Progress to dynamic lunges Performance Analysis Figure 2 2 Strength Balance Stabilizer Endurance Core Demand Overall Rating www Attitube ca Page 17 RUJE EVOLUTION TRAINING GOAL Overhead strength Low back and core stability PRIME MOVERS Deltoids Triceps Trapezius STABILIZERS Abductors Glut Med Min Adductors as a group Lateral stabilizers in lower leg peroneals Stabilizers of the shoulder serratus ant
17. od Mornings I Arm Suitcase Deadlifts I Legged Balance M Standing Twists SLEEP Slept 8 hours In bed at 10 pm Up at 6am WATER Drank 8 80z glasses today Reverse osmosis water NUTRITION Ate 5 small meals today Lots of vegetables Great energy THOUGHTS Replaced negative thoughts with positive ones BREATHING Things got rough at work Took 10 deep breaths and felt better Comments Today is a great example of how I want to live my life www Attitube ca Page 28 COR fi ks zza Sette LOGBOOK Name Date Phase Training Objective ___ WATER NUTRITION THOUGHTS BREATHING Comments www Attitube ca Page 29 COR fi ks zza Sette LOGBOOK Name Date Phase Training Objective ___ WATER NUTRITION THOUGHTS BREATHING Comments www Attitube ca Page 30 RUJE WARRANTY INFORMATION amp CONTACTS PLEASE READ THIS IMPORTANT INFORMATION ABOUT YOUR WARRANTY The Attitube is guaranteed by the manufacturer for a period of 12 months from the purchase date It is guaranteed not to leak or break when used for its purpose or in accordance with the proper exercise technique described in the User Manual or additional Attitube instructional DVD s or Attitube Training Material If the Attitube is used for anything other than the purposes listed in Attitube Training literature then the user holds all liability The Attitube is guaranteed for use ONLY with water O
18. rent fitness level Evolution Training is designed to start with easy basic traditional exercises and progress to more advanced exercises as fitness level improves You will never be bored with the Attitube When you multiply the number of exercises by the varying water levels the variety is endless We are so excited to be sharing this Evolution with you We encourage you to share your success story with us YOUR EVOLUTION Please feel free to contact us anytime We want you to reach your peak and maintain vibrant health Change your Attitube about fitness Start NOW BalanceModus Inc Producers of the Attitube info attitube ca www attitube ca www Attitube ca Page 4 RUJE Over the years new technology has forced humans to adapt to its new surroundings In the health and fitness industry have the principles of nature changed that much over the last thousands of years Do we really NEED technology or can we just go back to the simple ways of preserving health Eating and sleeping right breathing properly movement and exercise good quality water alone time for self as well as social time These are the foundations of life Harder to achieve in today s lifestyle Maybe Depending on how you prioritize your life So through all the abundance of information that we have to filter through in this Information age I have come to realize that 1 principle always sticks BALANCE Working with the Attitube has shown me how hard i
19. rt Feet together in a tall posture Pinch shoulder blades to create a shelf for the tube Inhale and brace core before moving PERFORMING THE EXERCISE Take a step to Figure 4 1 your right keeping the right foot pointed straight or slightly outward Drop into the lunge by bending at the knee and hip Goal is to keep the Attitube level as best as possible Trail leg is soft with the knee slightly bent Push into the ground with the right foot to return to the starting position Repeat on other side SAFETY CONSIDERATIONS e Prevent excessive forward leaning from the low back Do not round low upper back Maintain proper knee alignment Too far a step may prevent returning to starting position with proper form FORM Principle Too short a step may negate full benefit Performance Analysis Strength Balance Figure 4 2 Stabilizer Endurance Core Demand Overall Rating www Attitube ca Page 19 TUDE EVOLUTION TRAINING PHYSICAL GOAL Strengthen the upper back rear shoulder and arm muscles Pulling Strength Low back stabilizer endurance ATTITUBE GOAL Keep Attitube level PRIME MOVERS Lats Teres major Rear Deltoids Scapula retractors Biceps and elbow flexors STABILIZERS rhomboids Spinal Erectors Glutes hamstrings calves Posterior chain Rotator cuff Core stabilizers TVA EO IO QL multifidus Calves Grip strength SETUP amp ALIGNMENT Bend from the hips Shift hips backwards Do
20. t is to keep Balance in life Yet the more I struggled with the Attitube the harder it was to keep it balanced The less water in the Attitube the less things n your plate in life the easier it was to perform The more water in the Attitube the more things on your plate in life the harder it was to balance Thus the more water weight the more strength and energy I needed to perform properly and consciously I got tired easier and faster although I did get stronger and I adapted This happens to a point When the Attitube is full 1t might be easier to balance because there is no water movement but the Attitube will be heavier and you can t maintain this grip long eventually you have to let go What does this have to do with a piece of exercise equipment If we live in such a fast paced world where we can t spend the time to look at our own lives and be aware of our being then maybe we can stop and look at the signs such as the Attitube to show us the chaotic nature of life and our struggle to bring it into balance Please enjoy using the Attitube to achieve your goals This is my contribution Godspeed Find your Balance Larry Brun Inventor of the Attitube www Attitube ca Page 5 PRUDE SPECIFICATIONS amp PARTS Attitube Transparent for viewing of water Made of Polycarbonate Lexan Threaded end cap For easy filling and emptying Water markers For static water weight Note Water weight
21. th a rest day in between e Perform 15 30 reps per exercise e Go right to the next exercise no rest Rest only after each circuit for 2 minutes e Repeat circuit 2 4 times Endurance e Perform Timed Sets of 90 seconds or more per set Keep moving until time is up e Rest 30 60 sec between sets e Repeat exercise for 2 3 sets before moving to the next e Use a faster tempo Strength e Use more water weight for strengthening Recommended full e Perform 8 12 reps per exercise e Rest I minute between exercises Sz ed or e or Se or Cardio Cardio Cardio Strength Rest or Strength Rest or Strength Rest or Rest intervals intervals intervals Examples above Notes Add more water when you can perform each exercise with perfect form for the highest number of sets and reps Add 1 8 more water to your Attitube Original when progressing www Attitube ca Page 26 RUJE BALANCE OF A HEALTHY LIFESTYLE Physical Mental Emotional Spiritual PEMS Physical Movement Includes Evolution Training but also other forms of movement that provide energy such as yoga Qi Gong T ai Chi and walking in nature Water 2 Bodyweight in ounces day Good quality water such as Fiji and Evian Minimize drinking from plastic containers Nutrition Balanced for your metabolism Eat right for your Metabolic Type This answers all questions on nutrition Visit www healthexcel com for more information Eat only what natur
22. ther fluids or fillings are not under warranty and are not recommended Please visit our website www attitube ca and click under Contacts for Warranty Information General amp Manufacturing Warranty Contact customercare attitube ca Website Registry Be sure to register your warranty at www attitube ca Use the Access code at the bottom of your Trial Card that came with your Attitube Only by activating the warranty will your Attitube be accepted under the Warranty Policies of BalanceModus Inc Warning Use of this equipment by persons with heart or other medical problems may cause serious injury Please consult a physician prior to using this equipment Immediately cease exercise if you feel dizzy faint or short of breath Use of this equipment in a manner other then prescribed in the instructions here may result in serious injury Thank you www Attitube ca Page 31 FRUTE MORE ATTITUBE PRODUCTS Health Club Special Orders Attitube Workout Wear Stainless Steel Water Bottles Performance Towels DVD s A Certification Courses e Shiby bs BEIT SLNOMHOM JINVLSISIY 8 OIGHVI JISVA pponta pe erted et at will gi tructional guides detailing ee aii biba d BalanceModus Inc www attitube ca R HEZ Zo Itis THE BEST Functional Training tool ever invented ATTITUBE CA Memberships Access to our exercise video library with endless exercise combinations Program Design for c
23. titube ca Page 12 ARYLLUDE EVOLUTION TRAINING Foundational Movements The user should be able to perform the following movements with their own bodyweight relative strength before using the Attitube It is also suggested that the user have a training age of 1 2 years but also able to perform the following Primal Patterns with proper form before attempting to incorporate the Attitube in their training program This is recommended because a certain minimum of stabilizer strength and endurance is required for the demanding nature of Evolution Training with an Attitube A failure to acquire such a foundation may lead to injury via poor form and early drop out rate Squat Lunge Bend Push Pull Twist Also Walk Jog Run 1 Legged Balance www Attitube ca Page 13 ARYLLUDE EVOLUTION TRAINING WARMING UP Warming up is necessary for all exercise Please perform a proper warm up before Attitube Training Warming up is important e To increase the body temperature for more efficient movement e To increase heart rate in order to prepare for exercise e To warm the muscles to prevent injuries and increase flexibility e To ready the nervous system to prepare for work Here is a general warm up before Attitube Training some exercises shown below 1 March on the spot I min 2 Jog on the spot I mins 3 Jumping Jacks 8 10 reps 4 Crossover Jack 8 10 reps 5 Big Star Jacks 8 10 reps 6 Prisoner Squats 8
24. ustom exercise plans Exclusive offers Attitube Team Newsletter For purchasing visit our website at www ATTITUBE ca For more info on becoming an Attitube Training Specialist ATS visit the website for a course in your area www Attitube ca Page 32 ARYLLUDE For more information on Attitube amp Attitube related products please visit www ATTITUBE ca Please record the following information and keep for reference Trial Card Date of Purchase You may wish to keep your sales receipt along with this manual
25. water is effective when performing a cardio class workout It is found that the small stabilizers of the shoulder will fatigue before the bigger stabilizers of the legs It is for this reason that the water level accommodates the shoulder stabilizers and not the leg stabilizers in order to complete a class It s not the movement that fatigues the stabilizers but the water motion and water level used Start with the Attitube 14 full or less and see how the body responds This will differ among individual fitness levels Increase the water level slowly and gradually Make sure muscle soreness is gone before another Attitube training session to allow for recovery Filling the Attitube to maximum will cause it to act like a solid implement which will negate the benefits of active fluid resistance training In order to ensure perfect exercise technique form please consult an ATTITUBE Training Specialist ATS Certified Strength amp Conditioning Coach C S C S CHEK Practitioner or Physical Therapist www Attitube ca Page 10 RUJE Static Water Levels NOTE All weights listed are static measurements The weights listed do not take into account fluid dynamics which will increase in nature depending on difficulty of exercise position of Attitube and speed of movement 1 Attitube Original Full 7 5 lbs 3 4 kg 34 Full 6 0 lbs 2 8 kg Y Full 5 0 lbs 2 2 kg 14 Full 3 5 Ibs 1 6 kg Empt
26. y 2 2 lbs 1 0 kg www Attitube ca Page 11 RUJE EVOLUTION TRAINING WITH THE ATTITUBE Pre requisites Prior to starting your Evolution Training it is recommended that you can perform the Primal Pattern exercise movements see next page with your bodyweight for up to 20 repetitions with perfect form before using the Attitube Itis recommended that the body has minimal muscle imbalances and optimal structural alignment because the Attitube will challenge the stabilizer muscles of the body as well as joint integrity If you have pain during exercise please see a qualified health care professional See NOTE below FORM Principle Performing an exercise with primary importance being optimal joint body alignment with the goal of seeking a desired movement pattern Secondary importance being the number of reps performed If an exercise movement pattern execution is not the same as the intended movement goal then immediately stop the exercise due to increased incidence of injury as well as improper movement pattern sequencing in the brain Perfect practice makes perfect Timed Sets If training a specific energy system is the goal then Timed Sets may be the program design variable needed for adaptation Use the Timed Sets Guidelines here to reach specific goals System Timed Sets ATP CP Alactic System 0 15 secs Glycolytic Lactate System 15 90 secs Aerobic System gt 90 secs www At
27. y tub Open the Attitube and empty the water out Shake the Attitube to allow air to enter and water to escape Dry off residual water and threaded opening Replace end cap www Attitube ca Page 9 RUJE DETERMINING WATER WEIGHT Due to the additional balance and stability demands placed on the body by the water motion active fluid resistance you will not be able to use the same amount of weight with the Attitube as you would with a barbell Using a static weight such as a barbell or dumbbell is completely different then using an active weight It is mistakable to compare the two If you perform a 100 pound barbell squat please do not try a 100 pound Attitube squat This may look like you are sacrificing strength gains by using less weight but the increase in strength is actually more highly transferable due to increased stability gains NOTE The Attitube is most effective when the water is between 2 to filled Use less water for cardio or group fitness classes This is due to the impact resistance of the water speed and stabilizer endurance More water can be used for resistance training exercises Speed of movement will determine workout intensity The faster you move the more demand is placed on the body Using less water with faster movements can be more demanding than more water with slower movements Use your best judgment Even advanced group fitness instructors participants will find that a small amount of
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