1. Pull Through
3 sets x 8-12 reps
Get into the high plank position and place a weight plate next to your right arm, now pull the plate under your body next to your left arm. Then perform the exercise in reverse.
The Pull Trough works the core muscles, so make sure that you don't hunch over and that you activate your abdomen and buttocks.
2. Rowing
3 sets x 8-12 reps
Take the weight plate in both hands and stand so that your legs are about shoulder-width apart, then bend forwards with your back straight and bend your knees slightly. Now pull the weight plate, which you are holding in front of you with outstretched arms, towards your chest until your shoulder blades come together and then return the plate to the starting position.
Rowing works the muscles in your shoulders and upper back. Make sure you perform the exercise correctly and that you don't make a hollow back.
3. Russian Twist
3 sets x 8-12 reps
Sit on the floor and bend your legs slightly with your back straight. Now lean back slightly and raise your legs a little so that you can hold yourself in a balance position - only your bottom is still in contact with the floor. Hold the weight plate in both hands and slowly rotate it to one side of your body - always lightly tapping the floor next to your hips. Then rotate back in the other direction.
Make sure that your torso is under tension throughout the exercise, only your arms, shoulder girdle and thoracic vertebrae should move. Avoid a hollow back and hunched back.
4. Standing Twist
3 sets x 8-12 reps
Hold the weight plate in front of you with your arms stretched out at shoulder height and rotate your torso powerfully to the right; your legs should not leave their position. Change direction as soon as you reach the end of your rotation.
Make sure that you only rotate your pelvis slightly and do not make a hollow back when performing the exercise.
5. V-Ups
3 sets x 8-12 reps
The PB Strong Competition Weight Plates Weight plates for the perfect competition preparation! The PB Strong Competition Weight Plates fit all barbells with a 50 mm diameter plate socket. Thanks to their high-quality rubber coating, these weights are gentle on the floor and resistant to scratches and impacts. The plates are robust and durable. The steel core minimises the rebound of the plate when it hits the floor. The plates comply with competition specifications and are therefore ideal for competition training. This competition weight plate is available in six different colours and weight categories, ranging from 2.5 kg to 25 kg, making it suitable for all levels of training. Product details: Material: Hard rubber (weight plate); steel (inner ring) Diameter: 5 cm (inner), 45 cm (outer); exception for 2.5 kg: 21.6 cm Depth: From 2 – 6.5 cm (depending on weight) Available colours: Grey, Black, Green, Yellow, Blue, Red Variants: 2.5 kg, 5 kg, 10 kg, 15 kg, 20 kg, 25 kgContents: one disc
Product information: PB Strong rubber weight plate, black (each)For effective strength training! The PB Strong weight plates fit all barbells with a 50 mm diameter plate socket. Thanks to their high-quality rubber coating, these weights are gentle on floors and resistant to scratches and impacts. The plates are robust and durable. The steel core minimises the rebound of the plate when it hits the floor. These weight plates are suitable for both home use and professional use in the gym.Product details: Material: Hard rubber (weight plate), steel (inner ring)Diameter: 45 cm (outer), 5 cm (inner)Thickness: From 2.5 cm to 8.8 cm (depending on weight) Colour: Black Variants: 5 kg, 10 kg, 15 kg, 20 kg, 25 kgContents: one weight plate
Product information: PB Strong 3-handle rubberised weight plate, black (each)3-grip disc for particularly easy handling. The PB Strong 3-Grip weight plates are compatible with all barbells featuring a 50 mm diameter plate slot. Thanks to the high-quality rubber coating, these weights are gentle on floors and resistant to scratches and impacts. The plates are robust and durable. The steel core minimises the rebound of the plate when it hits the floor. The 3-grip design makes the plates easy to handle.Product details: Material: Hard rubber (weight plate), steel (inner ring)Diameter: 16–42 cm (outer), 5 cm (inner)Thickness: From 2.7 cm – 5.2 cm (depending on weight) Colour: Black Variants: 1.25 kg ∙ 2.5 kg ∙ 5 kg ∙ 10 kg ∙ 15 kg ∙ 20 kg ∙ 25 kgContents: one weight plate
5 exercises with the Blackroll to mobilise your back
1. Mobilisation of the thoracic spine I
3 sets x 15 reps
Place your lower back on the roller, bend your legs bent legs towards your buttocks and stabilise your neck with your hands. Now pull your upper body back and pull your shoulder blades together.
Mobilises the transition between the thoracic and lumbar spine in particular.
2. Mobilisation of the thoracic spine II
3 sets x 15 reps
From the table top position (hands below the shoulders, knees below the hips), place one arm on the roller with the palm facing upwards. Now push the roller to the side, your shoulder towards the floor and try to keep your pelvis still.
Mobilises the thoracic and lumbar spine.
3. Iliopsoas Stretch
3 sets x 15 reps
Bend your knees and place your right or left leg on the Blackroll and tilt your pelvis forwards so that your lower back does not form a hollow back so that no hollow back forms. Now pull your front leg forwards through the roll into the stretch.
You should feel the stretch particularly in the front of the bent leg, mobilising the hip flexor muscles in particular, which determine the position of the pelvis and lumbar spine.
4. Snow Angel
3 sets x 15 reps
Lie down with your back on the Blackroll, lift your buttocks buttocks and pull your shoulders back. Now move your outstretched arms in a circular motion from bottom to top and then return to the starting position.
This exercise is perfect for mobilising the thoracic spine. mobilisation of the thoracic spine.
5. Bowing
3 sets x 15 reps
First bend your knees, place your forearms on the Blackroll and push them forwards. At the same time, try to pull your upper body towards the floor and open your chest.
Mobilises the thoracic and lumbar spine in particular.
The PB Blackroll is the standard version of all PB Blackroll variants. It has a medium level of firmness and is highly versatile. Whether at home or in the studio, it can be used for yoga and Pilates training or as a therapeutic aid. The PB Blackroll provides noticeable relief from muscle tension, trigger points and adhesions in the fascial tissue, whilst effectively boosting blood circulation. As a tool to support balance and core stabilisation, it can be ideally integrated into training and everyday life. It can be used on the floor, on a table or against walls, and its light weight makes it the perfect companion for when you’re on the move. Product details 100% recyclable material Odourless, abrasion-resistant & water-resistant Easy to clean Available in 2 colours & lengthsDiameter: 15 cm
The PB Blackroll is the standard version of all PB Blackroll variants. It has a medium level of firmness and is highly versatile. Whether at home or in the studio, it can be used for yoga and Pilates training or as a therapeutic aid. The PB Blackroll provides noticeable relief from muscle tension, trigger points and adhesions in the fascial tissue, whilst effectively boosting blood circulation. As a tool to support balance and core stabilisation, it can be ideally integrated into training and everyday life. It can be used on the floor, on a table or against walls, and its light weight makes it the perfect companion for when you’re on the move. Product details 100% recyclable material Odourless, abrasion-resistant & water-resistant Easy to clean Available in 2 colours & lengthsDiameter: 15 cm
The Elite Foam Roller is an ideal tool for the effective treatment of muscle pain, tension and trigger points. Through targeted self-massage, hardened or tense muscle tissue is loosened, adhered fascia is released, thereby restoring an overall sense of well-being. Furthermore, it is perfect for preparing the muscles for an intensive workout, as well as for accelerating and supporting recovery after exercise. The Elite Foam Roller thus makes an important contribution to the prevention of sports injuries. To meet individual needs, it is available in various shapes and lengths. The round versions are ideal for back pain and issues caused by muscular imbalances. They provide rapid relief and, thanks to their soothing massage effect, are ideal for stress relief and relaxation. The sturdy construction and unique structure ensure a comfortable rolling action and ease of use. The semi-circular version is an effective tool for promoting balance and stabilisation and is ideal for use in physiotherapy. The Elite Foam Roller Medium is particularly suitable for beginners and those who are more sensitive to pain. What is fascia? Our entire body is criss-crossed by what is known as fascia. This is elastic connective tissue that surrounds all individual parts (muscle fibres, muscle strands, muscle groups, organs, tendons and bones) . Generally speaking, fasciae serve to provide stability and shape to the areas they enclose. In doing so, they prevent muscles from rubbing against one another whilst also helping to transfer forces from one muscle to another. Adhesions in the fascia are considered one of the main causes of back pain. When the fascia is underused, it becomes matted and brittle. This results in pain and an increased risk of injury. What are the benefits of fascia training with the Elite Foam Roller? The Elite Foam Roller is an ideal fascial tool for the effective treatment of muscle pain, tension and trigger points. Through targeted self-massage, you can achieve numerous positive effects: Promoting hydration (The majority of fascia consists of water. With the help of our Elite foam roller, you can restore hydration in the fascia)Accelerating recovery (The end products of metabolism dissolved in the fluid are pressed out of the tissue through self-massage with the roller. Fresh fluid flows in, allowing the tissue to recover more quickly) Increased flexibility (Regular use of the foam roller can release tightness and adhesions throughout the entire fascial network. They gradually regain their elasticity and you’ll soon notice a significant improvement in your flexibility) Pain reliefInjury prevention (Using the foam roller makes you more flexible, and flexibility helps prevent injuries)Improved blood circulation (Rolling the foam roller along individual parts of your body improves your blood circulation. The oxygen-rich blood can now flow more freely, better supplying your muscles and organs)Relaxation Product details: Here you will find all the relevant product details. If you have any further questions, Perform Better’s customer service team will of course be happy to assist you. Material: polypropylene Diameter: 15 cm Colour: Black Available in various versions/lengths How do I use the Elite Foam Roller correctly? To ensure you carry out your fascia training professionally and, above all, correctly, it is worth acquiring at least a basic understanding of the physiology of fascia and the myofascial pathways, including their specific characteristics. Even as a personal trainer, a sound knowledge of myofascial training is essential these days. In our one-day seminar on Functional Myofascial Trainer Basic, you’ll learn how to integrate training with the therapy roller into your training programme or your everyday life.
The Elite Foam Roller is an ideal tool for the effective treatment of muscle pain, tension and trigger points. Through targeted self-massage, hardened or tense muscle tissue is loosened, adhered fascia is released, thereby restoring an overall sense of well-being. Furthermore, it is perfect for preparing the muscles for an intensive workout, as well as for accelerating and supporting recovery after exercise. The Elite Foam Roller thus makes an important contribution to the prevention of sports injuries. To meet individual needs, it is available in various shapes and lengths. The round versions are ideal for back pain and issues caused by muscular imbalances. They provide rapid relief and, thanks to their soothing massage effect, are ideal for stress relief and relaxation. The sturdy construction and unique structure ensure a comfortable rolling action and ease of use. The semi-circular version is an effective tool for promoting balance and stabilisation and is ideal for use in physiotherapy. The Elite Foam Roller Medium is particularly suitable for beginners and those who are more sensitive to pain. What is fascia? Our entire body is criss-crossed by what is known as fascia. This is elastic connective tissue that surrounds all individual parts (muscle fibres, muscle strands, muscle groups, organs, tendons and bones) . Generally speaking, fasciae serve to provide stability and shape to the areas they enclose. In doing so, they prevent muscles from rubbing against one another whilst also helping to transfer forces from one muscle to another. Adhesions in the fascia are considered one of the main causes of back pain. When the fascia is underused, it becomes matted and brittle. This results in pain and an increased risk of injury. What are the benefits of fascia training with the Elite Foam Roller? The Elite Foam Roller is an ideal fascial tool for the effective treatment of muscle pain, tension and trigger points. Through targeted self-massage, you can achieve numerous positive effects: Promoting hydration (The majority of fascia consists of water. With the help of our Elite foam roller, you can restore hydration in the fascia)Accelerating recovery (The end products of metabolism dissolved in the fluid are pressed out of the tissue through self-massage with the roller. Fresh fluid flows in, allowing the tissue to recover more quickly) Increased flexibility (Regular use of the foam roller can release tightness and adhesions throughout the entire fascial network. They gradually regain their elasticity and you’ll soon notice a significant improvement in your flexibility) Pain reliefInjury prevention (Using the foam roller makes you more flexible, and flexibility helps prevent injuries)Improved blood circulation (Rolling the foam roller along individual parts of your body improves your blood circulation. The oxygen-rich blood can now flow more freely, better supplying your muscles and organs)Relaxation Product details: Here you will find all the relevant product details. If you have any further questions, Perform Better’s customer service team will of course be happy to assist you. Material: polypropylene Diameter: 15 cm Colour: Black Available in various versions/lengths How do I use the Elite Foam Roller correctly? To ensure you carry out your fascia training professionally and, above all, correctly, it is worth acquiring at least a basic understanding of the physiology of fascia and the myofascial pathways, including their specific characteristics. Even as a personal trainer, a sound knowledge of myofascial training is essential these days. In our one-day seminar on Functional Myofascial Trainer Basic, you’ll learn how to integrate training with the therapy roller into your training programme or your everyday life.