Speed-Agility-Conditioning
Begin: Anchor (see below) the Yellow Power Cord and attach to the Silver Ring sliding on the 270 degree Arc webbing at waist level of 1vest™. Step laterally from anchor until the cord is taut and take one more step to create minimal tension. Assume the Power Position and turn sideways so the ring and cord are at hip level.
Instruction/Form: User explodes laterally / sideways 5 steps with feet not crossing over. After taking 5 steps, jump and turn 180 degrees and then take 5 side-shuffle steps back to original position. Proper form is with hands up, knees bent, back straight and moving on the balls of the feet.

Bosu Ball

Balance-Core-Stability
Begin: Select desired resistance cord and connect to the Silver Ring 270 degree Arc of 1vest; partner holds the other end of cord connected to a handle.
Instruction/Form: User steps onto BOSU ball placed on floor and stands with feet apart and slightly bent knee position. User’s goal is to perform squats while maintaining a stable position. A partner moves around them while pulling attached cord with varying degrees and angles of force -- engaging multiple stabilizer and core muscle groups as user moves vertically.

Blast-ups

Plyometrics
Begin: Select desired weight/cable of stationary machine or resistance cord. Run cable or resistance cord over an overhead anchor point and then connect to the Mid-Silver Ring on spine of the 1vest. Instruction/Form: Assume a traditional push-up position. In an explosive fashion, quickly try to push your body as far away from the floor as possible for maximum height. Once contact is made with floor, immediately repeat for desired number of repetitions.

Reverse Lunges

Resistance Training
Begin: Select desired weight / cable of stationary machine and connect cable to Orange Rings of 1vest. Stand vertically with feet shoulder-width apart and hands at sides of the body.
Instruction/Form: Take a step backward until front leg between thigh and lower leg reaches 90 degree angles, and return to initial position. Alternate legs or exercise one leg at a time. Repeat until desired number of reps is completed.

Lateral Bear Crawls

Core/Functional
Begin: Select desired weight / cable of stationary machine or resistance cord. Connect cable or resistance cord to a floor-level anchor point and into the left or right Green Ring on side of the 1vest. Assume position in photo.
Instruction/Form: Once in proper position move on all fours to your left or right with efficient, evenly spaced steps with hands and feet facing away from cable or resistance cord. Return to initial position; repeat for desired number of repetitions.

Free 1vest™ User Manual

The free 1vest™ User Manual features Usage Guidelines, Sample Drills, and information about Proprioception and the 1vest.

To download a PDF of the 1vest™ User Manual, click here.