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Before you begin any of the workouts always point out and check the 7-fold checklist:

1. ADJUST INTENSITY OF YOUR WORKOUTS (tube strength selection)
With each new workout program start carefully and gradually increase intensity. Intensity is increased with a stronger elastic or a larger amplitude of movement.

When selecting tube resistance grade bare in mind that you can choose from 4 tube levels (tubing strength increases from strength 1-easy which is the easiest to strength 4-sport, which is the hardest).

Choose appropriate tubing strength according to your rough estimate of your fitness level (you can also assess your fitness level at your online Freestyler virtual fitness trainer profile (click here to sign up) and use stronger tubes (step by step) while you progress with time.

Each single move is executed in controlled manner. No inertia, no uncontrolled dropping. In between repetitions or at end position of the movement, do not stop or wait, movement should be performed in smooth and continuous flow.

Additional guidelines for picking correct tubing level and tube strength progression over time:

Beginners (are new to any exercise)
Start with tube strength level easy, then progress by feeling over time to medium, strong and sport.

Intermediate (have had some experience in exercising of different kind)
Start with tube strength level medium,then progress by feeling over time to strong and sport.

Well trained (are experienced in exercising and also regularly participate in different sport activities)
Start with tube strength level strong,then progress by feeling over time to sport.

Athletes (are those who ask for an additional functional workout for sport specific training)
Start with tube strength level sport.


Before you start with the workout always remind the participants to properly adjust the tubing. Handles should be on the end of the tubing that comes out underneath the hyperboloid roller in the direction away from the board, and the ankle cuffs are attached to the end of the tubing that emerges in the direction of the centre of the board. The ankle cuffs should not be fastened too tight above the ankle (or feet); they should still move freely around the ankle.


The basic position is in the centre of the freestyler, feet hip width apart, neutral body alignment, arms abducted 10 – 20 cm or arms in elbow flexion close to the body. Refer to the Manual to practice the body positions.


Always keep the controlled alignment, according to the demands of the specific exercise. Functional movements, different balancing positions and also the overload produced by the tubes, recruit all body receptors in order to maintain the proper control and balance. All of the above will contribute to the gradual development of the kinesthetic awareness.


Instruction and demonstration of the exercises have to be presented in a technically perfect fashion. The base of all Freestyler program is a combination of strength, endurance and flexibility exercises.

The most obvious distinction between Freestyler and other known programs are:
- the Freestyler programs include the functional movements,
- different PNF patterns,
- coordination and core stability exercises, and
- the gracefulness of movement.

Because of all mentioned additional values, it is of outmost importance to demonstrate and perform the movements clearly, so the participants can safely and effectively follow different routines.


Each single move is executed in a controlled manner without ballistic movements or uncontrolled dropping of the tubing. Concentric and eccentric contractions should be executed in the same tempo and fashion. Do not stop or wait at the end position of the movement or in between repetitions; all the movements on the Freestyler should be done in a flowing, ever continuing motion.


Always remind your clients that body weight should always be kept on the Freestyler board, or in other words, there must be at least one foot or body part on the board.


Visualization serves as a tool for a better delivery of the program and as a clearer connection between an instructor and a client. Visualization also helps sketching the movement technique of a specific exercise so in effect it helps your clients to execute the movement on time and with proper form.