1. Instructional
Booklet

2. 2 Pelleres™
Instructional Booklet Pelleres™
Instructional Booklet 3
pello, pellere, pepuli, pulsus,
v conjugation: 3
1 banish, strike, defeat, drive away, rout
2 beat
3 drive out
4 push
Age: Latin. In use throughout the ages/unknown
present active pellõ,
present infinitive pellere,
perfect active pepulì,
supine pulsum.
1 I push, drive, hurl, impel, propel; expel, banish, eject,
thrust out;
2 I strike, set in motion.
3 (military) I rout, put to flight, discomfit.
4 (music) I strike the cords, play.
5 (figuratively) I touch, move, affect, impress
6 (figuratively) I conquer, overcome, beat, defeat.
Inflection
Note that pepulerat has the alternative form pulserat
and that the perfect active indicative pepulì has the
alternative form polsì.
The origins
of PelleresTM
PelleresTM
More than the core
Congratulations on purchasing the latest innovation in training
and exercise technology.
This instructional guide introduces you to Pelleres™
and
includes simple and effective ways on how you can maximize
benefits from your training.
Pelleres™
are a functional strength training device specifically
designed not only to improve core stability and strength but
assist you to get fitter faster, lose weight, reduce rehab time,
and improve performance.
An essential training tool for anyone wanting a greater
performance or better physical condition. I guarantee that
when you start exercising with Pelleres™
you will notice an
improvement in your overall health.
Mepi Faoagali
Coach
Pelleres™
Did you know?
Most skeletal muscles are ‘movement muscles’,
powerful but prone to fatigue. The ‘stability muscles’
are vital muscles for controlling the joints of our
bodies. Properly trained, ‘stability muscles’ enable us
to be more effective, for longer.
2 Pelleres™
Instructional Booklet Pelleres™
Instructional Booklet 3
Always consult with your
physician before beginning
any exercise program

3. Did you know?
More than half of our weight is above our hips, and just our
head weighs more than 6kg. Yet all control must originate
where we contact the world, through our feet.
The
PelleresTM
Series
Did you know?
An average adult arm weighs approximately
3.2kgs and is normally between 40cms and
50cms long.
4 Pelleres™
Instructional Booklet Pelleres™
Instructional Booklet 5
Pelleres™
2.0
The lightest in the series weighing only 200g or 0.55 pounds the
Pelleres™
2.0 comes in rocket blue and is designed to maximize
speed, agility, acceleration, reaction times, endurance, and
skill execution.
Perfect for high intensity/high impact training the Pelleres™
2.0 provides a slight overload, excellent when you are training
at you maximum effort or in “competition” mode. The light
weight provides minimum resistance enabling your fine core
stabilizer muscles to fire optimally which improves reaction
and response times.
The weight allows you to repeat complex movement patterns
under resistance. This strengthens the neural pathways which
means your skills become more accurate and powerful during
competition.
Pelleres™
3.5
The Pelleres™
3.5 comes in “go-for-it green” and weighs in at
350 grams or 0.77 pounds.
When you are training slightly less than maximum the
Pelleres™
3.5 is the perfect tool to enhance your session. The
Pelleres™
3.5 is recommended for training between 80-95% of
maximum effort. Perfect for repeat sets, interval training, or
speed endurance.
The Pelleres™ 3.5 is light enough to be used in skill sessions
and provides another level of resistance for the muscles
that control your fine motor skills and core stabilizer muscle
groups. Pelleres™ 3.5 is the ideal starting weight for incidental
activity – wearing them while undertaking normal day-to-day
activities and is ideal to wear for longer periods of time.
Pelleres™
5.0
The Pelleres™
5.0 is base-yellow and weighs 500 grams or
1.10 pounds. The Pelleres™
5.0 is truly multi-disciplined,
it can be used as a functional training device incorporated
throughout your sessions, or, used specifically to reinforce skill
based movement patterns and muscle groups. The Pelleres™
5.0 engages the core at a greater level. The weight forces
core muscles to synchronize with all other muscle groups.
For example the imbalance created causes your lower limb
stabilizer muscle groups connecting your hips, knees, calves,
ankles, and feet to work harder. As these muscles groups
become stronger your overall performance improves.
The Pelleres™
5.0 has an entire range of exercises that
specifically targets improving core stability and strength. For
example the range of movement for a free-standing squat is
greatly improved when wearing the Pelleres™
5.0. The ability
to perform these movements has a positive holistic effect on
the body. The Pelleres™
5.0 is excellent for rehabilitation, the
functional component and the weight combine as an excellent
recovery device.
Pelleres™
7.5
The Pelleres™
7.5 is the heaviest in the series and weighing
in at 750 grams or 1.65 pounds comes in volcano red. Perfect
for low impact/low intensity workouts the Pelleres™
7.5 can
be used by all levels of fitness. Enhance your Yoga or Pilates
workout. They will provide a higher level of resistance and
intensity to any workout. Ideal for activities such as walking,
the Pelleres™
7.5 will strengthen your core and burn more
calories in a shorter amount of time. Maximum benefits
through specific core strengthening exercises. Improve skill
levels by slow repetition of a specific sports skills e.g. wearing
the 7.5 and executing bat and ball hitting action.
Pelleres™
come in four (4) different weights;
200g, 350g, 500g, and 750g.
light weight (200g, 350g) = high impact/intensity.
heavy weight (500g, 750g) = low impact/intensity.

4. Did you know?
Of the 206 bones in the average human adult’s body,
106 are in the hands and feet. (54 in the hands and 52
in the feet) and relative to size the strongest muscle in
the human body is the tongue.
6 Pelleres™
Instructional Booklet Pelleres™
Instructional Booklet 7
Why PelleresTM
Work
Pelleres™
are unique for three main reasons
1 The position of the weights, along your forearm, successfully
targets your core stabilizer and major muscle groups. Unlike
“wrist weights”, Pelleres™
evenly distributes the weight along
the ulna (forearm) bone – this is why they are so effective.
Because our arm is heavier our core muscles are required to
work harder.
2 Range of weight. Pelleres™
come in four weights which
covers the weight range (0-1kg) for functional movement.
To successfully strengthen core muscles normal movement
patterns must be maintained. The relative weight (200g, 350g,
500g, 750g) of Pelleres™
ensures integrity of movement
during activity. Weights heavier than 1kg force bigger
muscles to take control over the movement, lessening the
effectiveness of our core muscles.
3 The weights are anchored to your forearm which allows
for a natural unimpeded action. Your wrists and hands are
free which allows normal functional movements. This is
particularly important as core strengthening occurs in a
functional environment.
The human body is amazing but it is also complex. Our body is
a chain of mobile joints that must be controlled to support us
efficiently. If not our muscles work overtime, become fatigued,
and we risk injury.
Trained stability muscles keep our bodies in line, working
efficiently and Pelleres™
are extremely effective at getting and
keeping these muscles in shape. It is now widely recognized
that behind the best training programs focus on controlling our
joints and movements.
Pelleres™
effectively targets the
three parts of our core
1 Upper Control Core (shoulders)
2 Central Core (abdomen)
3 Lower Power Core (hips)
By performing simple exercises we can challenge all three
together. This reflects the way our bodies work naturally,
in the real world.
“For every action there is an
equal and opposite reaction”
Sir Isaac Newton
To move an object requires force. To exert force we need
a foundation to push from and we need a good connection
between that foundation and the object we are moving.
Our bodies have rigid bones connected by a series of
mobile joints.
These joints give us great versatility but are weak links
when exerting force. Developing effective control of these
joints, especially the complex joints at the three cores, is why
Pelleres™
are so effective for:
Reducing the risk of injury
Improving quality of life
Improving performance
Reducing rehabilitation time
Training with Pelleres™
Quality of life Risk of injury
Rehabilitation
time
Performance

5. 8 Pelleres™
Instructional Booklet Pelleres™
Instructional Booklet 9
Activating
the Core
How to find and activate the
upper control core
Over-use of the movement muscles of the shoulder blade often
cause headaches, neck ache and soreness across your shoulders.
Your shoulder blades are the foundation for all movements of your
arms, yet rely on their muscles to hold them in place.
To engage your upper control core correctly: Gently slide your
shoulder blades down your back – then bring them together
slightly. You should feel a gentle tightness across your back just
below your shoulder blades, and feel as if your shoulder blades
are being held more firmly onto your back.
When the gentle tightness across your back is just below your
shoulder blades, not between or above them, you know your
Upper Control Core is activated.
How to find and activate the
central stability core
It may be difficult to identify the Central Stability Core at first, as
it is surrounded by movement muscles that tend to dominate the
region. This is especially true for fit people. The stability muscle
of the Central Stability Core runs horizontally around your waist
like a corset. When trained the Central Stability Core will tirelessly
support your torso, so don’t give up.
To engage your Central Core correctly: Standing feet shoulder
width apart gently squeeze your buttocks together. Now move
that gentle squeezing sensation down your buttocks so that,
without actually moving, you feel as if you are squeezing your legs
together, then move that gentle crossways squeezing sensation
through into the front of your groin/lower abdomen. With a little
practice you will now feel like you are gently trying to pull the front
bones of your pelvis together crossways.
How to find and activate the
lower power core
Under the main buttock muscle lies the Lower Power Core, the
key stability muscle of the hip joint. The hip is a very mobile joint
yet must control more than half your body weight, even more
than your back. This Lower Power Core is extremely important
whenever you are on your feet, especially when moving; it is
central to your balance.
To engage your Lower Power Core correctly:
Stand on two feet. Keeping both knees straight, raise your right
heel slightly off the floor by raising the right hip and pelvis. This is
achieved not by lifting the right side but by tightening the Lower
Power Core stability muscle in the left buttock, which is the side
most of your weight will now be on. Repeat for the other leg.
When correctly activating the Lower Power Core you will feel the
hip joint of the leg you are standing on ‘sucked in’ move in under
your pelvis, and you will feel the muscle on the outer edge of the
buttock on that same side tighten up.
IntroDuctory
Excercises
The following are simple
exercises that can accompany
any exercise regime.
1 Walking. Walking is one of the simplest and most effective
exercises with Pelleres™
. Ensure that you activate the upper,
middle, and lower core. Maintain normal walking gait, swing
arms in natural motion and try not to compensate for the
added weight on your arms.
2 Standing shoulder press. Activate upper and middle core.
Stand straight, feet shoulder width apart, arms at shoulder
height, elbows bent at 90 degrees. Maintain core activation
and raise arms to full extension above head in smooth
motion. Lower arms to shoulder height. Repeat x 10.
3 Standing knee taps. Activate upper, middle, and lower core.
Stand with feet slightly more than shoulder width apart with
arms at full extension above your head. Bring both hands
down in front of your body and at the same time raise left
knee up, tap knee with both hands, and return to starting
position. Repeat with right knee tap. Repeat x 10.
4 Body rotations. Activate upper, middle, and lower core.
Stand straight with arms outstretched to the side at hip
height. Swing arms and torso to the left in a smooth and
controlled motion, catch and hold, swing arms and torso to
the right, catch and hold. Repeat x 20.
5 Arm rotations (horizontal vertical). Activate upper and
middle core. Horizontal: Extend arms straight out to your
side (parallel to floor). Rotate arms in circular motion, keep
elbows locked, vary the size of the circles. Switch direction
halfway through set. Vertical: Extend arms above head.
Rotate arms in circular motion with elbows locked.
Switch direction halfway through set.
COMING
SOON
Introduction
to Pelleres™*

6. 10 Pelleres™
Instructional Booklet Pelleres™
Instructional Booklet 11
6 Sit ups. Lie on back with knees bent, activate upper, middle,
lower core. Cross arms at chest level with hands on opposite
shoulders. Curl body up, touching elbows to thighs.
Slowly return to starting position.
7 Reach ups. Begin on back with legs and arms pointing to the
sky. Activate upper, middle, and lower core. Curl upper body
and reach for toes with outstretched arms. Slowly return to
starting position. Maintain slow and controlled movement.
8 Squats. Stand with feet parallel and shoulder-width apart,
arms at side. Activate upper, middle, and lower core.
Slowly squat, raising arms straight out in front for balance.
Maintain straight back.
Care and
Warranty
Care
Pelleres™
are weighted
training devices used to
activate your core muscle
during movement. In the
Pelleres™
series there
are four (4) weights;
200g/0.55lb, 350g/0.77lb,
500g/1.10lb, and
750g/165lb.
Consult your doctor
before commencing any
exercise régime.
Use under the guidance of
a qualified instructor.
Not recommended for
children under 16.
Refer to inside tag to
ensure Left Right
Dry in the shade after use
When not in use keep out of
direct sunlight
When required hand wash
in warm soapy water
Do not tumble dry
Do not soak
Do not iron
Warranty
Grand Final Technologies Pty Ltd provides a 12 month warranty
on all Pelleres™
. Should you be required to claim please email us
at warranty@pelleres.com to receive our Warranty Claim Form
and a Claim number. Follow instructions upon receipt. Retain all
documentation of proof of purchase.
30 day money back guarantee. Within 30 days of receiving goods
you can return such goods for full refund of purchase price. Email
reception@pelleres.com to notify that you wish to return goods
for refund. Upon receipt of goods refund will be issued within 7
working days.
Notes

7. CHECK
OUT OUR
WEBSITE
FOR THE LATEST
NEWS!
www.pelleres.com
Get more out of your Pelleres™
and train with a Recommended
Pelleres™
Trainer (RPT)
Go to www.pelleres.com and search our exclusive
online directory for a local accredited RPT.