PBT Exercise Handbook

PELLERES™ BASED TRAINING
VERTICAL & HORIZONTAL
EXERCISE HANDBOOK

© Grand Final Technologies INTRODUCTION TO PELLERES™
BASE TRAINING 27
SECTION 1 :: SCIENCE AND THEORY
BASE TRAINING 27
SECTION 2 :: EXCERCISES
VERTICAL
Core Exercises
1 Pot stirring............................................................... p22
2 Helicopter arm swings......................................... p22
3 Star hand foot.......................................................... p23
4 Star elbow knee...................................................... p23
5 Bent over figure 8’s............................................... p24
6 Body circles.............................................................. p24
7 Body leans................................................................ p25
8 Standing shoulder circles................................... p25
9 Standing shoulder circles - arms ext.............. p26
10 Single arm press with alt leg raise.................. p26
11 Keg throws............................................................... p27
12 Diagonal pull downs.............................................. p27
13 Standing o/elbow knee taps............................... p28
14 Standing elbow knee taps................................... p28
15 Knee taps.................................................................. p29
16 Behind ankle taps.................................................. p29
17 Heel taps................................................................... p30
18 Leg swings............................................................... p30
19 Side leg swings....................................................... p31
20 Golf swings............................................................... p31
21 Running man ........................................................... p32
22 Standing squat........................................................ p32
23 Squat with arms extended.................................. p33
24 Calf raise squat ...................................................... p33
25 Squat and reach...................................................... p34
HORIZONTAL
Core Exercises
1 Back cross-overs................................................... p35
2 Stomach cross overs............................................. p35
3 Upright verticals.................................................... p36
4 Elbow-elbow push-up.......................................... p36
5 Banging the cup...................................................... p37
6 “Bubba” alt a/l raises........................................... p38
7 Alt a/l raises............................................................ p38
8 Push-up alt a/l raises .......................................... p39
9 Inside toe taps......................................................... p39
10 Outside toe taps...................................................... p40
11 Elbow knee taps..................................................... p40
12 Walking push-up.................................................... p41
13 V sit-up with clap.................................................... p41
14 Crunch twists.......................................................... p42
15 Ankle taps................................................................. p42
16 Reach ups................................................................. p43
17 Seated vertical leg swings.................................. p43
18 Seated horizontal leg swings ............................ p44
19 Side tracks............................................................... p44
20 Elbow knee side taps ........................................... p45
21 Hand foot side taps................................................ p45
22 Elbow wrist side taps............................................ p46
23 Cockroach................................................................. p46
24 Cockroach elbow to knee..................................... p47
25 Horizontal elbow knee taps................................ p47

INTRODUCTION TO PELLERES™
BASE TRAINING © Grand Final Technologies28
SECTION 2 :: VERTICAL CORE EXCERCISES
Notes:1 Pot stirring
1. Stand upright hand over hand in front of body.
2. Move in circular, pot stirring, motion.
3 Follow square pattern
4. Vary speed, size
21
3 4

BASE TRAINING 29
Notes:2 Helicopter Arm Swings
1. Stand upright, arms extended to side
2. Move arms side to side
3. Vary, height, speed, distance from body
1
2 3

Notes:3 Star Hand Foot
1. Stand star position.
2. Bend reach L hand forward and down in smooth
motion and tap R foot.
3. Return to upright in smooth motion.
4. Repeat R hand to L foot.
5. Bend knee if required
1
3
5
2
4
6

BASE TRAINING 31
Notes:4 Star Elbow Knee
1. Stand, hands on head, fingers locked.
2. Bend and reach forward, L elbow to R knee.
3. Return to upright in smooth motion.
4. Repeat R elbow to L knee.
1
3
5
2
4
6

Notes:5 B/O Fig 8’s
1. Standing bend at hips, arms shoulders relaxed
hanging, fingers relaxed.
2. Move in figure 8 pattern.
3. Let traps back control movement pattern
1
2
3

BASE TRAINING 33
Notes:6 Body Circles
1. Standing bend at hips, arms shoulders relaxed
hanging, fingers relaxed.
2. Twist and lead with back arm, move arms in full circle
above head around to starting position.
3. Reverse direction, twist and lead with back arm.
1
3
5
2
4
6

7 Body Leans
1. Stand, L hand on head, R hand on stomach.
2. Lean to right as far as comfortable, hold 1 sec.
3. Controlled exhalation as return to standing,
swap hand positions.
4. Lean to right, as far as comfortable, hold 1 sec.
Controlled exhalation as return to standing.
Notes:
1
3
2
4

BASE TRAINING 35
Notes:8 Standing Shoulder Circles
1. Standing arms relaxed at sides.
2. Move shoulders in circular motion.
3. Reverse movement pattern.
1
3
2
4

9 Standing Shoulder Circles – Arms Ext
1. Standing arms full extension above head.
2. Move shoulders in circular motion.
3. Reverse movement pattern
Notes:
1
3
2
4

BASE TRAINING 37
Notes:Keg Throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over
R shoulder.
3. Lead with L hip
4. Repeat opposite side
10 Single Arm Press with Alt Leg Raise
1. Stand, arms shoulder height, bent 90 degrees
2. Extend L arm, pull R arm back, raise opposite knee.
3. Return to start and repeat other side.
1
3
2
4

Notes:Keg Throws
R shoulder.
3. Lead with L hip
11 Keg Throws
R shoulder.
3. Lead with L hip
1
3
2
4

BASE TRAINING 39
Notes:12 Diagonal Pull Downs
1. Stand arms extended over L shoulder
2. Pull arms forward and down past R hip.
1
3
2
4

Notes:13 Standing O/Elbow Knee Taps
2. Bend and twist and L elbow touches R knee.
3. Return to standing and repeat R elbow to L knee.
1
3
2
4

BASE TRAINING 41
Notes:14 Standing Elbow Knee Taps
2. Side bend and raise knee so L elbow touches L knee,
return to standing.
3. Repeat R elbow to R knee.
1
3
2
4

Notes:Keg Throws
R shoulder.
3. Lead with L hip
15 Knee Taps
1. Stand feet slightly wider than shoulder width,
arms full extension.
2. Bring arms down while raising R knee,
tap hands to knee.
3. Return to start position and repeat other side.
1
3
2
4

BASE TRAINING 43
Notes:16 Behind Ankle Taps
2. Bring arms down behind raising R foot behind L hip.
L hand taps R foot
1
3
2
4

Notes:Keg Throws
R shoulder.
3. Lead with L hip
17 Heel Taps
2. Bring arms down in front raising R foot tapping hands
with heel.
1
3
2
4

BASE TRAINING 45
Notes:18 Leg Swings
1. Stand with body weight on L leg.
2. Swing leg forward and backward, full range,
maintain balance.
3. Repeat for R leg.
1
3
2
4

Notes:Keg Throws
R shoulder.
3. Lead with L hip
19 Side Leg Swings
1. Stand with body weight on L leg. R Leg positioned in
front of body.
2. Swing across body full range, maintain balance.
3. Maintain balance.
1
2
3
4
5

BASE TRAINING 47
Notes:20 Golf Swings
1. Standing, slight lean forward, arms positioned
in front of body.
2. In “golf swing” pattern move L to R
3. Vary speed
1
3
2
4

Notes:21 Running Man
1. Stand feet shoulder width apart, soft knees.
2. Arms fixed at 90 degrees.
3. Moving from the shoulder perform arm
action for running.
4. Ensure hips remain stationary, slow speed of
arms to enable.
1
2

BASE TRAINING 49
Notes:22 Standing Squat
1. Stand feet shoulder width apart, arms to side..
2. Bending knees and squat down keeping back vertical.
3. Raise arms to front as perform squat.
1
3
2

Keg Throws
R shoulder.
3. Lead with L hip
Notes:Keg Throws
R shoulder.
3. Lead with L hip
23 Squat with Arms Extended
1. Stand feet should width apart, arms above head
full extension.
2. Arms remain at full extension, bend knees,
squat down keeping back vertical.
1
2

BASE TRAINING 51
Notes:24 Calf Raise Squat
1. Stand toes pointing out, arms extended to side.
2. Squat down and pause.
3. While paused, raise onto balls of feet, pause.
4. Return to standing remaining on balls of feet.
5. Lower heels to ground.
1
2
3
4

25 Squat Reach
1. Stand with feet wider than shoulder width, arms held in
front of body.
2. Bending at knees, reach R hand to ground and raise L
hand above head.
3. Eyes and head remain on hand being raised.
4. Return to standing and repeat other side.
Keg Throws
R shoulder.
3. Lead with L hip
Notes:
2
4
1
3
5

BASE TRAINING 53
SECTION 2 :: HORIZONTAL CORE EXCERCISES
Notes:1 Upright Verticals
1. On back raise legs to vertical.
2. Lower back legs to ground, ensure legs to not come
forward.
1
2
3

Keg Throws
R shoulder.
3. Lead with L hip
Notes:2 Back Cross Overs
1. Lie on back arms out to side.
2. Swing L leg to R hand.
3. Repeat for other side.
1
2
3

BASE TRAINING 55
Notes:3 Stomach Cross Overs
1. Lie on stomach, arms out to side.
2. Swing L leg to R hand.
3. Repeat for other side.
1
2
3

Notes:4 Elbow-Elbow Push-Up
1. Push up position
2. Lower to L elbow
3. Lower to R elbow
4. Raise to L hand
5. Raise to R hand
1
2
3
4
5

BASE TRAINING 57
Notes:5 Banging the Cup / Empty the Can
1. Lie on stomach, arms at full extension, chest head off
ground hands “holding” cup.
2. As if banging a cup on the ground, move arms down to
hips, keep elbows locked, move from shoulder.
3. On the return movement position hands and move as if
“emptying a can”.
1
2
3
4
5
6

Notes:6 “Bubba” Alt A/L Raises
1. Lie on stomach, arms and legs 45 degrees.
2. Raise alternate arm and leg and hold.
3. Ensure hip is also raised off ground, reach out and up
with raised arm.
4. Press opposite arm and leg into the ground.
5. Lower and repeat other side.
1
2
3

BASE TRAINING 59
7 Alt A/L Raises
1. Lie on stomach, arms extended.
2. Raise alternate arm leg and hold.
3. Ensure hip is raised off ground, reach out and up with
raised arm.
4. Press opposite arm and leg into the ground.
5. Lower and repeat other side.
1
2
3
4
Notes:

Notes:8 Push Up Alt A/L Raises
1. Push up position.
2. Raise alternate arm and leg and hold.
1
2
3
4

BASE TRAINING 61
9 Inside Toe Taps
1. Push up position
2. Lift R hand and L foot off ground.
3. Bring L foot forward and tap with R hand.
Notes:
1
2
3
4

10 Outside Toe Taps
1. Push up position
2. Lift L hand and R foot off ground.
3. Raise R foot and bring above L hip and tap with L hand.
Notes:
1
2
3
4

BASE TRAINING 63
Notes:11 Elbow Knee Taps
2. Lift R hand and L leg off ground.
3. Bring L knee forward and tap with R elbow, pause.
4. Extend arm and leg to full extension, pause.
1
2
3
4
5
6

Notes:12 V Sit-Up with Clap
1. Lie on back arms and legs extended off ground.
2. Perform a V sit-up (knees locked) and clap hands
behind knees.
3. Return to start position and repeat.
1
2
3

BASE TRAINING 65
Notes:13 Crunch Twists
1. Lie on back, arms and legs extended off ground.
2. Perform sit up and twist at top to tap both hands on
ground same side.
1
2
3
4

Notes:14 Ankle Taps
1. Lie on back, knees bent, hands behind head.
2. Move L hand down and reach behind L thigh and
tap R heel.
3. As returning L hand to start position move R hand
down to tap L heel.
1
2
3

BASE TRAINING 67
Keg Throws
R shoulder.
3. Lead with L hip
Notes:15 Reach Ups
1. Lie on back, arms and legs vertically extended.
2. Raising shoulders off ground reach arms up and
tap L hand L foot/R hand, R foot.
3. Return to start position then reach L R hand
to L foot.
4. Return to start position and reach L R hand to R foot.
1
3
5
2
4
6

Notes:16 Walking Push-Up
2. Lift L leg and L arm off ground.
3. Pushing off R leg R arm step simultaneously L leg
and L arm sideways.
4. Take weight on L leg and L arm bring R leg and R
arm closer.
5. Repeat opposite.
1
2
3

BASE TRAINING 69
Keg Throws
R shoulder.
3. Lead with L hip
Notes:Keg Throws
R shoulder.
3. Lead with L hip
17 Cockroach
1. Lie on back arms and legs extended off ground, keep
back flat on ground.
2. Bring L hand down in front of body to tap R foot.
3. Ensure back remains flat on ground.
4. As L hand returns bring R hand down to tap L foot.
1
2
3

Notes:18 Cockroach Elbow to Knee
1. Lie on back hands behind head, legs extended.
2. Bring L knee forward and tap with R elbow.
3. Ensure back remains flat on ground.
4. As L knee returns bring R knee forward to tap with
L elbow.
1
2

BASE TRAINING 71
Notes:Keg Throws
R shoulder.
3. Lead with L hip
19 Horizontal Elbow Knee Taps
1. Lie on back, hands behind head, legs off ground.
2. Draw L knee up towards head and tap with L elbow.
3. Repeat for R knee R elbow.
1
2

Notes:20 Seated Vertical Leg Swings
1. Sitting hands behind head.
2. With knees locked swinging from hips move legs in
“freestyle” kicking pattern.
1
2

BASE TRAINING 73
Notes:21 Seated Horizontal Leg Swings
1. Sitting hands behind head.
2. With knees locked swinging from hips swing legs
across body.
3. Alternate L over R and R over L.
1
2
3

Notes:22 Side Tracks
1. Right arm bridge with L arm extended vertically, elbow
locked, head and eyes locked on L hand.
2. Move L hand down and forward and tap ground inside
R hand. Head and eyes track hand movement.
3. Return to start position.
4. Repeat on Left arm bridge.
1
2
3
4
5

BASE TRAINING 75
Keg Throws
R shoulder.
3. Lead with L hip
Notes:23 Elbow Knee Side Taps
1. Right arm bridge, L arm full extension.
2. Bring L arm down and to side of body and bring L knee
up, tap L elbow with R knee.
4. Repeat other side.
1
2
3

Notes:24 Hand Foot Side Taps
1. Right arm bridge, L arm full extension.
2. Bring L arm down and from the hip bring L leg
forward, tap L hand with L foot.
1
2
3

BASE TRAINING 77
Keg Throws
R shoulder.
3. Lead with L hip
Notes:25 Elbow Wrist Side Taps
1. Right elbow bridge, L hand behind head, L leg raised.
2. Bring L hand behind head bring L elbow down and tap
R hand.
1
2
3

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PBT Exercise Handbook