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E-Book Training Manual

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E-Book Training
Certification Manual
Training Manual SECTION
SECTION 1
1

Section 1: We have photographed the basic FLEXI-BAR positions,

and hand grips, as well as providing clear written
explanations for each position and grip.

Introduction to the Our team are more than happy to answer any
questions you may have about either the E-Book,

FLEXI-BAR E-book or FLEXI-BAR. Please feel free to contact us via

our website listed at the bottom of each page of
this E-Book.

Workshop TOPICS IN THE FLEXI-BAR E-BOOK

1. Introduction to Vibration Training – Introduces
the concept of vibration training, discusses what
IN THIS SECTION the FLEXI-BAR is made from and how to care for
your FLEXI-BAR
TOPICS IN THE FLEXI-BAR E-BOOK
2. Introduction to the core muscles and their
WHAT IS VIBRATION TRAINING? importance – discusses why the core muscles
are so important for everyone.
WHAT IS FLEXI-BAR TRAINING?
3. Anatomy of the core muscles - Looks at which
STRUCTURE AND CARE OF THE FLEXI-BAR muscles make up the body’s core, where they
are in the body and what their function is.
WHY TRAIN THE CORE?
4. Core strength test – See how strong your core
muscles are.

5. Training with FLEXI-BAR – the chapter discusses

The aim of this E-Book is to provide contra-indications, advantages of FLEXI-BAR
training, how it affects the body, correct
our customers with information technique, basic positions and hand grips.

about their core muscles and their 6. FAQ’s –We answer the 8 most asked questions.

importance, why vibrations are so Enjoy

efficient at strengthening the core, The FLEXI-BAR Team

and how to get the most out of the

FLEXI-BAR.

© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 2

E-Book Training Manual
WHAT IS VIBRATION TRAINING?
The term vibration describes a recurrent and repetitive
change of position.
Vibrations are movements where these recurrent
changes of position are occurring at equal intervals
of time and take on the character of low amplitude
waves (The term amplitude means the extent of
a movement measured from the starting point
or position of equilibrium; applied especially to
vibratory movements).
WHAT IS FLEXI-BAR TRAINING?
FLEXI-BAR Training is a method of using vibrations to
activate the muscles of the core. The shaking action of
the FLEXI-BAR creates vibrations that pass through the
body, destabilising the body and forcing the stabilising
muscles of the core to be activated.
THE STRUCTURE AND CARE OF
THE FLEXI-BAR
The FLEXI-BAR is a fibre-glass rod with a hand-grip
in the centre which is reinforced with two end
weights. Both the grip and the end weights are made
from either a non-toxic natural rubber or a substance
Recommended swing range of the FLEXI-BAR (see top of page 6 for explanation regarding swing range)
SECTION
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1
called pure foam. Please be advised that the rubber
has a characteristic smell that will disappear after a
short while.
The FLEXI-BAR is made from GFK (glass reinforced
plastic), which is produced specifically to ensure
the correct frequency of vibration. However, if the
FLEXI-BAR is struck against a hard object, splinters
can occur on the surface. To avoid splinters coming
into contact with the skin, always hold the FLEXI-BAR
by the grip. Damaged FLEXI-BARS should be replaced
immediately.
Note: Take good care of your FLEXI-BAR by only
swinging in the GREEN zone. If the FLEX-BAR is
swung in the RED zone, it will cause damage to
the shaft. There is no added benefit from swinging
the FLEXI-BAR really hard and if you can keep your
swinging motion on the GREEN zone your FLEXI-BAR
will not break.
© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 3
E-Book Training Manual
WHY TRAIN THE CORE?
‘Core Training’ is the recognised to be the ‘key’ to
achieving improved strength and fitness in most
fitness training regimes today. Whether performed
in the Exercise Studio, the Gym, or with a Personal
Trainer, core work has become an integral feature of
today’s training programmes. Therefore, it is essential
to understand the muscles of the core, its anatomy
and its function.
EVERY SINGLE MOVEMENT YOU MAKE –
BEGINS IN YOUR CORE
The muscles that make up the core are responsible
for maintaining posture in all positions and in all
situations; allowing you to move safely and effectively,
through a variety of planes and in various directions.
The core is where the body’s centre of gravity is
located and it is where movement begins. In standing,
the body’s centre of gravity is located approximately
two inches below the navel. Because all movement
begins at the core and then progresses out to the
arms and legs, core strength is essential.
Ancient martial-arts training teaches you to focus your
internal awareness underneath the abs – in the core.
Martial artists say that having a well trained core will
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allow energy to flow through the human body with
unprecedented force.
Core strength is evident in the performance of many
great sportsmen and women. A boxer’s knock out
punch is generated from a strong and resilient core,
not from his strong biceps. A sprinter’s speed comes
from the stability created from a strong core, allowing
their legs and arms to move as fast as possible, with
little movement in the rest of the body (minimizing
energy expenditure - maximising speed).
A strong core is absolutely essential for most sports
including gymnastics, basketball, dancing, horse racing
and many more.
A strong core will stabilise the pelvis, which in turn
stabilises the hips, knees and ankles.
Whilst stabilising the pelvis, a strong core also
stabilises the lumbar, thoracic and cervical spines
– which in turn stabilises the shoulders, elbows
and wrists.
A weak core will have rippling effects on the entire
body. If you experience persistent shoulder, neck, hip
or knee problems – you may consider that the possible
cause is actually an imbalance/weakness in
the stabilising muscles of the core.
© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 4
E-Book Training Manual
Section 2: The
Anatomy and
Function of the Core
IN THIS SECTION
MUSCLES OF THE CORE
THE MUSCLES OF THE BACK
THE FUNCTION OF THE CORE
TESTING CORE STRENGTH
The following section reviews the
specific core muscles that are affected
by the swinging of the FLEXI-BAR,
including their functions, origins
and insertions. Use this section as a
reference guide to help you understand
the function of the FLEXI-BAR.
SECTION 2
THE MUSCLES OF THE CORE
The core consists of a series of muscles that
interact with each other to stabilise the spine during
movement. The core includes the muscles of the neck
and upper back, the middle and lower back, the
abdomen and hips.
THE LOCAL AND GLOBAL MUSCLE
SYSTEMS
The core muscles can be further divided into two
categories based on functionality: (1) the Local
Muscle System; which are deep, and relatively small,
stabilising muscles that are closest to the spine and
(2) the Global Muscle System; which includes the
large, force-producing muscles that we train
voluntarily during exercise programmes.
CONTRACTIONS OF THE CORE MUSCLES
The core muscles (and all muscles of the body) can be
further subdivided into ‘voluntary’ and ‘involuntary’
muscles. Voluntary muscles contract continually
throughout our day-to-day activities, as well as during
exercise, and are within our control. Involuntary
muscles contract as a response to automatic signals
sent from the brain to assist and stabilise the spine
movement throughout these movements.
LOCAL MUSCLES
The term ‘local muscles’ describes those muscles that
are closest to the spine, including all the small muscles
that originate and insert into the spine itself. This is
a huge group of muscles that run from the neck, all
the way down to the hips. Most of these muscles are
very deep inside the body and most people are not
aware they even exist. The local muscle system of the
core is used to maintain the lumbar curvature (the
curve in your lower back) and provide stability and
rigidity to the spine throughout movement. Many
of these muscles are involuntary; they are ‘switched
on’ in response to movements of the torso, legs and
arms. The local muscles are difficult to target with
regular exercises because there are so many of them,
most of which we can’t control. Traditional training
techniques, like performing sit-ups do not target these
muscles effectively. Core specific training techniques
that destabilise the body are an excellent way to
target these muscles effectively.
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GLOBAL MUSCLES
The global muscle system describes those muscles
that are furthest away from the spine and normally
includes the larger muscles of the core. These muscles
are mostly voluntary; you can control them and
they are the prime muscles involved in a movement.
You can also train them with traditional back and
abdominal exercises, like sit ups for example. This
muscle system is used to change the position of the
torso and pelvis during a movement. Think of the
global muscles as the main movers of the torso with
the local muscles assisting and stabilising to help with
the movement.

It is very important to keep both groups of muscles

strong and supple, however most people just
concentrate on training the global muscles. Most back
pain, injuries, accidents and falls are a result of weak
local muscles not functioning correctly to support the
body throughout movement.

TRANVERSE ABDOMINUS
Fig.5: Transversus Abdominis
The transverse abdominus muscle is one of the most
important muscles of the core because it contracts
with every single movement the torso performs. It
is located very deep in the abdominal wall and goes
across the torso from right to left, very much like a
cumber bun would. It has a very important function
of stabilising the lower half of the torso throughout
movement. It is also interconnected to the deep
muscles of the lower back: if you experience chronic
lower back pain, your transverse abdominus will be
very weak, and visa versa. For this reason, it is the
single most important muscle in the core to keep
strong and supple.

Fig.1: Surface View of the Muscles of the Back

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E-Book Training Manual
THE FUNCTION OF THE CORE
In order to understand the function of the core it is
important to look at movement itself. Whenever we
move, the movement itself is not an isolated event.
The action of making a movement is a complex series
of events that involves the coordination of muscles
actions and the central nervous system.
To complete a movement, large numbers of muscles
must accelerate and decelerate the action, whilst also
supporting the joints and keeping the body stable.
The core is where all movement begins and whenever
a movement is made, it is the core than contracts first,
before the movement even begins. These contractions
are often very subtle and often overlooked. If the core
is well developed, it will allow better force output,
improve neuromuscular efficiency (message that
get sent from the muscles to the brain) and stabilise
the body effectively. If the muscles of the core are
not strong enough to perform their role, the entire
core musculature will break down. This normally
shows itself through acute and chronic pain that can
be located in the lower or upper back or the joints
(including hips, knees, shoulders, neck etc).
A person with a strong core, who falls over or is
involved in an accident, will sustain less damage to
their muscles and joints than a person with a weak
core. Furthermore, a person with a weak core is more
likely to have a fall in the first place, due to the fact
that their muscles have a limited ability to support
them and are often slow to react and switch on.
TESTING CORE STRENGTH
It’s a good idea to test your core strength when you
are beginning an exercise program. It provides you
with a benchmark of how strong your core is and gives
you the opportunity to measure your improvements.
The aim of the Core Strength test is to monitor the
development of the muscles of the lower back and
abdominals. Perform the test at the beginning of
embarking on your training program and then once
monthly to assess your progress.
The Plank Position
• Start by lying on your front, with elbows tucked into
the body directly under the shoulders. Legs are hip
width apart and toes are tucked under.
• Draw the shoulders back and down, eyes looking
down, chin to chest (but without giving yourself a
double chin.
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• Begin to lift the chest away from the floor, at the
same time squeeze the abdominals and legs lifting
them up. The body should be lifted away from the
floor in alignment, like a plank of wood.
• Keeping the lower back straight, forcibly contract
your abdominals and tuck your pelvis under.
• Breathe normally throughout the exercise and look
toward the floor.
• Hold the position for 60 seconds. If you are unable
to hold this position for 60 seconds, practise the
movement with the same position, whilst keeping
your knees on the floor. Gradually adding intensity
over a period of time until you can hold the plank
for 60 seconds. Once you can hold the plank for 60
seconds you can participate in the Core Strength Test
THE TEST
• Start by assuming the plank position as above and
hold for 60 seconds. Try to keep the torso straight
and perfectly still throughout the positions that are
described below.
• Extend right arm forward, in line with the ear and
hold for 15 seconds, then return to original position.
• Repeat with left arm
• Extend right leg in line with hip (lift off floor) and
hold for 15 seconds, return to original position
• Repeat with left leg
• Raise and hold opposite arm to leg (1 arm, 1 leg)
and hold for 15 seconds.
• Repeat other side
• Hold plank for a further 30 seconds.
• Stop the test immediately if your hips drop down or
lift up and you are no longer in a straight position
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Intermediate Version of the Test

Perform the test but reduce time held in each
position by 50%.

THE RESULTS
Excellent Core Strength
If core strength is excellent you will be able to
complete the test with no loss of technique. The
body remained stable and did not move throughout
each position and the hips remained straight and
perfectly still.

Very Good Core Strength

If you were able to complete the core strength test,
however you felt some movement (your hips dropped
or lifted) and loss of posture throughout each
position, your core strength has room to improve,
however it is still very good.

Good Core Strength

You were able to complete the test, but the modified,
shorter version. Your technique remained strong
throughout the test and your body had minimal
movement. Keep up the good work and gradually
extend the length of time you hold each position.

Poor Core Strength

If your core strength were poor you would not be
able to hold the plank position for 60 seconds. If you
did complete the test and you experienced a lot of
movement, and loss of posture throughout, your
core strength probably needs a little work. The most
important thing to master is the technique, then
the time. As you improve, choose a harder position
with a shorter time and then increase the time of
the exercise. This will ensure you can improve your
strength and test it effectively.

Regular use of the core strength test will not only give
you a way to measure your strength, it will actually
assist in strengthening your core.

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E-Book Training Manual SECTION 2

Section 3: Training CONTRA-INDICATIONS TO USING FLEXI-BAR

FLEXI-BAR training is NOT recommended for

with the FLEXI-BAR people with:

• Acute back pain

• Recent operations
IN THIS SECTION
• Infections/swelling
FLEXI-BAR TRAINING RECOMMENDATIONS
• Cardiovascular disorders
ADVANTAGES OF FLEXI-BAR TRAINING
• Acute rheumatoid arthritis
EXERCISE PRESCRIPTION
• Travelling pains - numbness/loss of feeling in
HOW DOES THE ACTION OF THE FLEXI-BAR extremities
STRENGTHEN THE CORE?
• Hyper mobile vertebral joints
TECHNIQUE
• Pregnancy in the 3rd trimester
FLEXI-BAR GRIP POSITIONS
RECOMMENDED TRAINING INDICATIONS
FREQUENTLY ASKED QUESTIONS
FLEXI-BAR training is recommended for people with:
WORKOUT PLANS
• Osteoporosis

• Overweight/obesity

Generally, all populations can • Arthritis

participate in a FLEXI-BAR workout, • Shoulder injuries

starting with simple exercises and • Disc/back/vertebral problems

building up top more complex • Shoulder and neck pain

movement. FLEXI-BAR is recommended • Weak pelvic floor muscles

to deconditioned beginners, the elderly, • Post-natal clients

professional athletes and fitness • Parkinson’s disease

enthusiasts alike. As with all injury/rehabilitation issues, if you are

unsure, the best course of action is to ask a medical
professional before beginning an exercise regime.

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E-Book Training Manual
ADVANTAGES OF FLEXI-BAR TRAINING
Improves Posture – Through intense toning of the
long deep muscles of the back (those responsible for
spinal flexion, extension, lateral flexion and rotation)
FLEXI-BAR training can improve posture. The training
effect on the abdominals, as well as the surface
muscles of the upper back, also helps posturally.
• The swinging motion activates the deep
INVOLUNTARY muscles of the back, which you
cannot normally target – strengthening and
toning these muscles – improving the posture
of the spinal column.
Improves Muscular Strength and Endurance – Most
people who suffer from back pain have a lack of
strength and tone in the deep muscles of the back.
Their muscles atrophy (waste away), become stiff
and have a poor blood supply, leading to muscular
imbalances and pain. FLEXI-BAR improves strength,
not only in the deep muscles of the back, but also
other areas, depending on each exercise chosen.
Improves Metabolic Waste Removal – Promotes
blood flow through the deep muscles of the torso.
This means more oxygen to the muscles and better
metabolic waste removal, resulting in less acute
muscle soreness and shorter recovery time. Toxins
are also eliminated via the lymph system, faster
and more effectively.
Improves Metabolism – FLEXI-BAR training has a
positive effect on metabolism because of the high
number of active muscle fibres being used. These
muscle fibres normally lay stagnant in conventional
exercise routines.
Improves Balance – The small vibrations from the
FLEXI-BAR, coupled with any movement, create an
unstable environment for the body, forcing it to
recruit muscle fibres to keep it steady throughout
the exercises. This learnt stability is then carried over
to everyday life – promoting a strong, resilient body
for all movements.
• A stable body is a strong body. A strong body is
resilient and a resilient body has a long life.
Improves Sensor Motor Co-ordination – Nerve
impulses are improved, due to the constant firing of
motor neurons during the small isotonic contractions
in the muscles. This leads to better responses/ reaction
times from muscles in everyday life.
SECTION 3
Fast and Effective Results – FLEXI-BAR only requires
a small amount of time to train all the deep muscles
of the back effectively. All you need is 10 minutes,
3 x per week.
Vibration Training is well known for its swift action.
Muscles respond quicker and produce better results
than that of conventional training.
EXERCISE PRESCRIPTION
FLEXI-BAR is beneficial for everybody, in every stage
of their lives. Every day we need co-ordination,
concentration, strength, balance, and body awareness
for almost everything that we do. FLEXI-BAR helps all
kinds of activities seem easier, more achievable and
sometimes effortless.
In particular, we can use FLEXI-BAR for:
Aging/Inactive Populations
FLEXI-BAR is perfect for aging or inactive populations
because it is effective, easy to use and produces fast
results. The FLEXI-BAR is easy to swing for these
groups because they haven’t overdeveloped their
surface muscles – like many people in the active
population. In other words, they usually have weak
core and surface muscles – which means the neural
pathways that travel to both areas are equally
underdeveloped, making the swinging of the FLEXI-
BAR easy. Fit people, who have overdeveloped surface
muscles (think ‘gym junkie’) and underdeveloped core
muscles, will have trouble swinging the FLEXI-BAR
– because the motor neurons that serve the surface
muscles are much stronger and react better than
those that serve the core.
Sports Specific Performance
FLEXI-BAR improves the nerve pathways required
for muscle contractions. Reaction time of muscles is
improved through activation of the systemic nervous
system from the swinging motion. Sports that require
quick reaction times and great core strength can gain
results from training with FLEXI-BAR. These include:
motor/rally racing, basketball and gymnastics.
Injury Prevention
FLEXI-BAR is an injury prevention tool. 90% of people
suffer from back pain in some stage of their lives. This
is normally due to poor muscle tone, weak connective,
and inadequate muscular co-ordination.
Rehabilitation
The origin of FLEXI-BAR is in the rehabilitation market.
Physiotherapists have used its predecessor successfully
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E-Book Training Manual
as a rehabilitation tool for over 20 years. Fitness
Instructors, Personal Trainers, Weight Management
Consultants, and Gym Instructors, can use FLEXI-BAR
for all types of injury rehabilitation. Chronic back,
neck and shoulder pain can all be improved with
regular use of the FLEXI-BAR. Used as a postnatal
rehabilitation tool, FLEXI-BAR assists a stronger, faster
and more efficient recovery of the pelvic floor muscles
after pregnancy.
NOTE: FLEXI-BAR should not be used for ACUTE PAIN.
HOW DOES THE ACTION OF THE
FLEXI-BAR STRENGTHEN THE CORE?
FLEXI-BAR works the long, medium and deep muscles
(intrinsic layer) of the back and abdominals.
The action of shaking the FLEXI-BAR causes a vibration
to be passed through the body right down to the
deep, involuntary muscles of the back. These deep
muscles react to the swinging and the subsequent
vibrations, by quickly contracting and relaxing in order
to keep the FLEXI-BAR moving smoothly. So as a result
of swinging the FLEXI-BAR, the deep muscles of the
back are forced to react.
The swinging motion ‘de-stabilises’ the body,
activating both the voluntary muscles (global muscles)
and the (local) involuntary muscles of the core; the
muscles that we cannot control. Involuntary muscles
are only activated from reacting to an external force
– i.e. they react to the environment and are beyond
our control. These muscles keep the body stable
throughout everyday movements and need to be
strong and supple.
Training with the FLEXI-BAR activates the deep
muscles of the back through isometric and small
isotonic contractions – supporting the body and
keeping the spinal vertebrae aligned.
In particular, the blood supply to the muscles and
connective tissue surrounding each vertebra is
increased. These muscles are often weak and have a
poor blood supply, which may be due to inactivity, or
repeating the same activity over a long period of time.
This increase in blood flow keeps the surrounding
connective tissue strong, yet supple – keeping the
spinal vertebrae strong and responsive to everyday
demands – decreasing the risk of back injuries and
enhancing responses to any type of training. Increased
blood flow also increases metabolic acid removal –
decreasing muscular pain.
SECTION 3
TECHNIQUE
General Technique Considerations
The technique of swinging the FLEXI-BAR can be
learned relatively quickly, which is why it is a good
training tool for beginners. Initially, it takes a
considerable amount of effort and concentration to
bring the FLEXI-BAR into a swinging motion, but once
the correct technique is mastered, improvements in
swinging action are swift.
Some individuals require more time to develop the
sensor motor skills required to swing the FLEXI-BAR
– which is an indication of co-ordination, not an
indication of relative fitness.
Initially, the surface muscles of the shoulders and back
are predominantly used for the swinging action
After the correct technique is learned however, the
deep muscles of the back are the prime movers of the
swinging action.
Training Recommendations: 10–20 minutes, 2–3 times
per week.
Technique for Shaking the FLEXI-BAR
Hold the FLEXI-BAR by the centre grip, with one
or two hands. The FLEXI-BAR can be held with the
fingertips or in the palms of the hands according to
individual preference. Always maintain a loose grip –
holding the FLEXI-BAR too tightly will quickly
fatigue the forearms.
Stand with the shoulders back and down, stabilise
the abdominals and lower pelvic regions by holding
them firm.
Although initially you will need to push the FLEXI-BAR
to get it started, always begin with a small swinging
motion in order to get the rhythm. If comfortable,
close the eyes and allow the vibrations of the
FLEXI-BAR to be felt in the core.
Swing the FLEXI-BAR for 30 seconds to 1 minute,
have a break, and then continue. Do not swing the
FLEXI-BAR continuously.
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Shaking Direction
As a general rule, the FLEXI-BAR is always shaken in
the direction that the arms are pointing. Therefore
with the FLEXI-BAR parallel to the ground and the
arms extended down towards the floor, the FLEXI-
BAR moves down and up. Whereas, with the arms
extended forwards, the FLEXI-BAR moves out and in.
With the FLEXI-BAR in a vertical position, it moves
from either from side to side or forward and back.

SH Shoulder (to the side); Shaking Direction: Out and In (away

from the body)

Technique Tip: Try to keep elbows in line with the

DH Under Hand (in front); Shaking Direction: Out and In (away
FLEXI-BAR at all times – this will disengage the use
from the body)
of the wrists and forearms.

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FLEXI-BAR GRIP POSITIONS

It is important to remember that whatever exercise
is being performed that a light grip should be
maintained throughout.

Technique Tip - to demonstrate the importance of

maintaining a light grip on the FLEXI-BAR - use the
teaching cue:

‘The arms are STRINGS and the hands are HOOKS’

1. Semi Closed Double Hand

DH High (overhead); Shaking Direction: Up and Down (away
from the body) The benefits of using this grip:

• Gives greater control over the shaking of the

FLEXI-BAR

• Is one of the easier positions for beginners to master

DH Low (in front); Shaking Direction: Up and Down (in line with
the body)

Semi Closed Double Hand (chest position)

DH Median (FLEXI-BAR vertical); Shaking Direction:

1. Side to Side (in-line with the body)
2. Out and In (central to the body) Semi Closed Double Hand (overhead position)

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3. Double Hand Open; cradle grip

Benefits of using this grip are:

• Prevents tension in forearms

• Increases the amount of control and emphasises the

use of local muscles

Semi Closed Double Hand (low position)

2. Semi Closed Single Hand

Benefits of using this grip:

Double Hand Open (cradle grip in vertical position)
• Hand acts as a fulcrum for the shaking FLEXI-BAR

4. Single Hand Open; fingertip grip

Benefits of using this grip are:

• Releases tension on forearms

• Increases the amount of core control and emphasises

the use of local muscles

Single Hand Open (fingertip grip - thumb in-line with middle

Semi Closed Single Hand (shoulder position) finger)

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Double Hand Underhand (view from above)

FREQUENTLY ASKED QUESTIONS

1. I can’t get the FLEXI-BAR to shake at all:
Single Hand Open (fingertip grip - fingers slightly spread)

• If you can’t get the FLEXI-BAR to shake at all, it

5. Double Hand; underhand grip is most likely a combination of things. There is a
definite technique/rhythm required to get the
Benefits of using this grip are: FLEXI-BAR moving. Try closing your eyes while
shaking; it can help to discover the rhythm.
• Targets the biceps and rotator muscles while shaking
• Try a few different positions as well. You may find
• Takes stress off forearms and hands that while you had trouble in the DOUBLE HANDED
Low position, you are OK in the DOUBLE HANDED
Chest position.

• Check the grip (centre) and the elbow position. If

either of these are not in the correct position, it can
affect how the FLEXI-BAR shakes.

• Check stiffness in arms. The shaking action is not

produced by the arms. The arms are a conduit for the
vibrations. Check your elbows while you shake.

• Check posture. Chest up, shoulders back and down,

abs on, knees soft etc

• It may simply be a case that you don’t have either

the core strength to be proficient with the FLEXI-
BAR, or their nervous system cannot fire fast enough
to keep up with the contractions required.

2. I can shake the FLEXI-BAR, but it keeps

stopping:
• This is fairly common for people who are just starting
out. All that is required is a little more practice.
Double Hand Underhand (front view) These people will generally be okay within about 1
or 2 sessions.

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3. The FLEXI-BAR begins to move in a

circular motion:
• This is a sign that the wrists and/or elbows are not
in the correct alignment. Check that wrist is straight
and the elbows are pointing to the ends of the
FLEXI-BAR. (this does not apply when the FLEXI-BAR
is held vertically).

4. My shoulders get tired half way through:

• When people first begin training with FLEXI-BAR

they predominantly use the global muscles of the
upper body, particularly the shoulders, to start and
maintain the swinging action. As technique and
strength improve, these global muscles do less work,
with the core muscles doing more and more. It may
also be a sign that you are not varying the positions
enough between high and low, or not allowing
enough recovery time.

5. My forearms are getting sore:

• Check that your grip is not too tight. You don’t

need to grip tightly. The FLEXI-BAR weighs only 750
grams, so doesn’t require a tight grip.

6. I am pregnant. Can I train with FLEXI-BAR?

• Training with the FLEXI-BAR is considered to be

suitable until the 3rd trimester. At this point, we
recommend the client stop using the FLEXI-BAR, until
after birth. The FLEXI-BAR can then be used to aid in
post- natal recovery.

7. Can I train every day?

• The training recommendations for FLEXI-BAR are 2

to 3 times per week, 10 to 20 minutes per workout.

8. I have an injury to my neck/back/shoulder;

can I use the FLEXI-BAR?
• Like anyone with an injury, the best advice is to
ensure you have the okay to begin training from
your health care professional. If you are still unsure,
you can email us at FLEXI-BAR, and we will pass your
query onto our Physiotherapist in Germany.

© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 16

E-Book Training
Certification Manual
Training Manual SECTION
SECTION 3
1

Workout Plans
Our workout section of this E-Book has been designed
for you to work out on your own using exercises from
Training Plans 1, 2, 3 and 4. Initially perform each
exercise once for about 20-30 seconds in the order
given. As your strength and fitness progresses, aim
to increase the duration of the exercises and perform
each one 2-3 times in succession for 30-60 seconds
each time with a short 20-second break between each
set. These workouts should be completed within 12-15
minutes and should be repeated 2-3 times per week. 2. Shoulders and Upper Back
As your confidence with the FLEXI-BAR grows, feel
free to create your own exercises from Training Plans Body Position: Legs shoulder width apart, bodyweight through
1, 2, 3 and 4. heels. Hold arm out to side, elbow bent, FLEXI-BAR parallel to
body, palm facing front and FLEXI-BAR slightly behind level of
legs.
Training Plan 1 and 2 are available as a free download
from our website. Training Plan 3 and 4 are available Hold grip in the centre, with the one hand, loose grip.
through our online shop. Visit www.flexi-bar.co.uk
Swinging motion: Right and left. Repeat on other side.

Total Body Workout 1

1. Chest and Shoulder Girdle 3. Chest and Back

Body Position: Legs shoulder width apart, bodyweight through
heels, hold pelvic region firm.
Hold the FLEXI-BAR directly in front of body, grip with both
hands, in centre of grip.
Body position: Feet shoulder width apart, Hold FLEXI-BAR at
chest height with both hands, elbows wide, thumbs facing the
floor, loose grip. Hold Abdominals firm.
Swinging Motion: Forward and Backward.

Swinging Motion: Forward and backward.

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Training Manual SECTION
SECTION 3
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4. Lower Back and Chest 5. Middle and Upper Back

Body Position: Wide leg deep squat, body weight through heels, Body Position: Legs wider than shoulder width, weight through
contract abdominals and lean forward. Hold the FLEXI-BAR with heels, knees slightly bent, pull shoulders back and down,
both hands, in the centre of grip, bar parallel to floor. abdominals firm.

Hold the FLEXI-BAR with both hands, centre of grip, above and
Swinging Motion: Up and down. slightly in front of head.

Swinging Motion: Up and down.

6. Upper Back (latissimus), Abs 7. Abdominals

Body Position: Hands and knees, hips over knees, shoulders over
wrists, hold abdominals firm.
Hold the FLEXI-BAR with one arm forward, slightly lower than
head level, FLEXI-BAR parallel to floor, palm facing floor.
Swinging Motion: Forward and backward. Repeat other side.
Body Position: Perform a super slow crunch, rolling upper body
off floor and whilst in the air perform the swing, hold for 15
seconds, stop swinging, then return slowly to floor. Always keep
lower back ON the floor, upper back OFF the floor.
FLEXI-BAR should be at chest height, elbows wide. FLEXI-BAR
parallel to thighs.

Swinging Motion: Forward and backward.

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E-Book Training
Certification Manual
Training Manual SECTION
SECTION 3
1

Total Body Workout 2

1. Chest and Shoulder girdle 2. Chest and Back

Body Position: Legs shoulder width apart, bodyweight through
heels, hold pelvic region firm.
Hold the FLEXI-BAR directly in front of body, grip with both
hands, in centre of grip.
Body position: Feet shoulder width apart, hold FLEXI-BAR at
chest height with both hands, elbows wide, thumbs facing the
floor, loose grip. Hold Abdominals firm.
Swinging Motion: Forward and backward.

Swinging Motion: Forward and backward.

3. Lower back and Chest 4. Core Muscles (abs, obliques, deep muscles of back)

Body Position: Wide leg deep squat, body weight through heels,
contract abdominals and lean forward. Hold the FLEXI-BAR with
both hands, in the centre of grip, bar parallel to floor.
Swinging Motion: Up and down.
Body Position: Feet wide, bodyweight through heels.
Hold FLEXI-BAR directly in front of body, grip with both hands,
in centre of grip.
Swinging Motion: Left and right.

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E-Book Training
Certification Manual
Training Manual SECTION
SECTION 3
1

5. Abdominals, Gluteals, Thighs 6. Abdominals, Legs, Shoulder

Body Position: Stand in lunge position (right leg forward, knees
over toes, back leg straight), upper body in line with back leg. Lean
upper body slightly forward, abdominals firm, hold 1 leg straight
behind and squeeze gluteals (bottom), keep back straight.
Hold the FLEXI-BAR in front of body, parallel to floor, palm
facing floor.
Swinging Motion: Forward and backward.
Body Position: Lie on side, support body weight on bent elbow
and bottom leg, bottom leg bent and slightly forward, top leg
straight and hold up, hold abdominal and pelvic regions firm.
Hold the FLEXI-BAR with top arm, bar parallel to top leg, elbow
slightly bent and under line of shoulder, palm facing down.
Swinging Motion: Forward and backward towards feet.

7. Abdominals, Bottom (glutes)

Body position: Lie on back, knees bent, squeeze through gluts

and lift hips off floor – keep upper back on floor, lower back
straight, extend 1 leg, keeping both legs parallel.

Hold FLEXI-BAR with both hands over the abdominal area,

parallel to upper thighs.

Swinging Motion: Up and down, in direction of straight leg

(diagonal), repeat with other leg.

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E-Book Training
Certification Manual
Training Manual
Legs and Bums Workout
1. Lower Back, Bottom
Body Position: Deeper shoulder width stance (squat), body
weight through heels, contract abdominals and lean slightly
forward, keep back straight.
Hold the FLEXI-BAR forward, in direct line of upper body,
elbows slightly bent, loose grip.
Swinging Motion: Forward and backward.
3. Abductors and Hips
Body Position: Stand with legs shoulder width apart, knees
slightly bent, with your body weight over the right leg. Grip
the FLEXI-BAR with your palms facing upwards, at chest level.
If comfortable, lift the left foot off the ground while shaking
the FLEXI-BAR.
Hold the FLEXI-BAR forward, in direct line of upper body,
elbows slightly bent, loose grip.
Swinging Motion: Forwards and backwards. After completion,
change to the left leg.
SECTION
SECTION 3
1
2. Upper Thigh and Core Muscles
Body Position: Wide leg deep squat, body weight through
heels, contract abdominals, keep the chest up. Hold the FLEXI-
BAR in the centre of the grip with the palms facing up and the
elbows held into the side of the body at 90 degrees. Keep your
shoulders pulled down.
Swinging Motion: Forward and backward.
4. Balance
Body Position: Wide leg deep squat, body weight through heels,
contract abdominals, keep the chest up. Lift first the right heel,
followed by the left heel, up as high as possible. Keep your
back straight. Hold the FLEXI-BAR in a bicep curl position (palms
facing up, FLEXI-BAR at belly button height).
Swinging Motion: Forward and backward.
© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 21
E-Book Training
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Training Manual SECTION
SECTION 3
1

5. Hips and Waist 6. Abductor (inner thigh)

Body Position: Stand with your body weight over the left leg
and lift your right leg out to the side. Hold the FLEXI-BAR in the
right hand, down by the lifted right leg with the palm facing
your thigh. Hold your upper body upright and lift your left arm
up as high as possible.
Swinging Motion: Down and up in line with the leg. Repeat on
both sides.
Body Position: Lie on your left side, with the left elbow
positioned directly under the left shoulder for support. Keeping
the right leg extended straight from the hips, bend the left leg
over the right thigh, placing the foot on the floor, just above
the right knee. Hold the FLEXI-BAR in your left hand with the
palm facing down.
Swinging Motion: Parallel to the floor (towards your right foot).
Repeat both sides.

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E-Book Training
Certification Manual
Training Manual
Core Workout
1. Shoulders and Hip girdle (thighs, butt)
Body Position: Hold arm out to side, elbow bent, FLEXI-BAR
parallel to body, palm facing front and bar slightly behind level
of legs. Hold grip in the centre, with the one hand, loose grip.
Lift leg to side of body, bodyweight supported through the
right leg. Hold abdominals firm.
Swinging motion: Right and left (when standing on right leg),
repeat on other side.
3. Abdominals, Gluteals, thighs
Body position: Stand in lunge position (right leg forward, knees
over toes, back leg straight), upper body in line with back leg.
Lean upper body slightly forward, abdominals firm, hold 1
leg straight behind and squeeze gluteals (bottom), keep back
straight.
Hold the FLEXI-BAR in front of body, parallel to floor, palm
facing floor.
Swinging Motion: Forward and backward.
SECTION
SECTION 3
1
2. Core Muscles (abs, obliques, deep muscles of back)
Body Position: feet wide, bodyweight through heels.
Hold FLEXI-BAR directly in front of body, grip with both hands,
in centre of grip.
Swinging Motion: Left and right.
4. Abdominals, Bottom (glutes)
Body position: Lie on back, knees bent, squeeze through gluts
and lift hips off floor – keep upper back on floor, lower back
straight, extend 1 leg, keeping both legs parallel.
Hold FLEXI-BAR with both hands over the abdominal area,
parallel to upper thighs.
Swinging Motion: Up and down, in direction of straight leg
(diagonal), repeat with other leg.
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E-Book Training
Certification Manual
Training Manual SECTION
SECTION 3
1

4. Obliques (waist) 5. Abs/Obliques

Body position: Legs shoulder width apart, bodyweight through
heels, hold pelvic region firm. Reach the right arm up and over
the head towards the left side. Hold the FLEXI-BAR in the left
hand in a downward position next to the left leg with the palm
facing in towards the leg.
Body position: Wide leg squat, body weight through heels,
contract abdominals, keep the chest up. Grip the FLEXI-BAR
with a single hand grip and take the FLEXI-BAR above the head.
Keep the shoulders down. Support your weight with the other
elbow on the thigh.

Swinging Motion: Down and up. Repeat on the other side. Swinging Motion: Up and down. Repeat other side.

6. Ab Roller

Body position: Lie on your back, with the left leg extended and
the right leg bent. Lift and hold the shoulders and extended leg
off the floor. Hold the FLEXI-BAR with both hands behind the
lifted, bent knee.

Swinging Motion: Out and in, parallel to the extended leg.

Repeat both sides.

© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 24

E-Book Training
Certification Manual
Training Manual
Fat Burning Workout
1. Lower Back, Bottom
Body Position: Deeper shoulder width stance (squat), body
weight through heels, contract abdominals and lean slightly
forward, keep back straight.
Hold the FLEXI-BAR forward, in direct line of upper body,
elbows slightly bent, loose grip.
Swinging Motion: Right and Left, repeat on left side.
3. Abdominals, Gluteals, thighs
Body Position: Stand in lunge position (right leg forward, knees
over toes, back leg straight), upper body in line with back leg.
Lean upper body slightly forward, abdominals firm, hold 1
leg straight behind and squeeze gluteals (bottom), keep back
straight. Hold the FLEXI-BAR in front of body, parallel to floor,
palm facing floor.
Swinging Motion: Forward and backward.
SECTION
SECTION 3
1
2. Abdominals (obliques), legs (upper thighs,hips, butt)
Body Position: Lie on side, support body weight on bent elbow
and bottom leg, bottom leg bent and slightly forward, top leg
straight and hold up, hold abdominal and pelvic regions firm.
Extend bottom leg. Hold the FLEXI-BAR with top arm, elbow
bent, FLEXI-BAR held directly over top of body, FLEXI-BAR
parallel to body and floor, palm facing front.
Swinging Motion: Up and down. Repeat on other side.
4. Upper Thigh and Core Muscles
Body Position: Wide leg deep squat, body weight through
heels, contract abdominals, keep the chest up. Hold the FLEXI-
BAR in the centre of the grip with the palms facing up and the
elbows held into the sides of the body at 90 degrees. Keep your
shoulders pulled down.
Swinging Motion: Forward and backward.
© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 25
E-Book Training
Certification Manual
Training Manual SECTION
SECTION 3
1

5. Balance 6. Side Stretch

Body Position: Wide leg deep squat, body weight through heels,
contract abdominals, keep the chest up. Lift first the right heel,
followed by the left heel, up as high as possible. Keep your
back straight. Hold the FLEXI-BAR in a bicep curl position (palms
facing up, FLEXI-BAR at belly button height).
Body Position: Wide leg squat, body weight through heels,
contract abdominals, keep the chest up. Grip the FLEXI-BAR with
a cradle grip (finger tips interlaced) and take the FLEXI-BAR
above the crown of the head (if possible). Keep the shoulders
down. Lean the upper body over to one side (as shown above).

Swinging Motion: Forward and backward. Swinging Motion: Up and down at a diagonal up to 45 degrees.
Repeat with lean to other side.

7. Intense Abs (advanced)

Body Position: Lying on your back with your feet on the ground
and knees bent, hold the FLEXI-BAR in both hands above the
head. Lift the shoulders slightly off the floor. Lift the feet up
towards the ceiling with a slight bend in the knees. Slowly lower
the legs to a point that is achievable for you without letting the
lower back arch off the floor.

Swinging Motion: shake the FLEXI-BAR in line with the arms.

© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk 26

E: info@flexi-sports.co.uk
www.flexi-bar.co.uk