Owners Manual
Page 11
... elbows are to sides. • Lower body until arms and shoulders are fully extended. • Repeat. Step up and grasp Pull Up Bar with opposite leg. Muscles worked: Biceps, Latissimus dorsi Bar Position: Not used Motion • Stand facing the tower. Chin Up Variation Use overhand grip. 11 ...Exercises Squat (Single Leg) Muscles worked: Quadriceps, Glutes Bar Position: Lower Motion • Stand facing away from the tower. Extend leg back and place top of foot on back pad. • Squat down until knee of rear leg is almost in the lower ...
... elbows are to sides. • Lower body until arms and shoulders are fully extended. • Repeat. Step up and grasp Pull Up Bar with opposite leg. Muscles worked: Biceps, Latissimus dorsi Bar Position: Not used Motion • Stand facing the tower. Chin Up Variation Use overhand grip. 11 ...Exercises Squat (Single Leg) Muscles worked: Quadriceps, Glutes Bar Position: Lower Motion • Stand facing away from the tower. Extend leg back and place top of foot on back pad. • Squat down until knee of rear leg is almost in the lower ...
Owners Manual
Page 12
...Middle Exercises Triceps Dip Motion • Stand facing away from the tower. Position hands on back pad. • Raise body in plank position with shoulders above hands. • Keep hips straight. • Lower body until upper arms are parallel to floor by using higher or lower...; Kneel on floor facing away from the tower. Place feet on floor slightly wider than shoulder width. Grasp E-Z Adjust Bars and straighten arms with body straight and arms extended. • Keeping body straight, lower upper body to ground. • Push body up until arms are extended. • ...
...Middle Exercises Triceps Dip Motion • Stand facing away from the tower. Position hands on back pad. • Raise body in plank position with shoulders above hands. • Keep hips straight. • Lower body until upper arms are parallel to floor by using higher or lower...; Kneel on floor facing away from the tower. Place feet on floor slightly wider than shoulder width. Grasp E-Z Adjust Bars and straighten arms with body straight and arms extended. • Keeping body straight, lower upper body to ground. • Push body up until arms are extended. • ...
Owners Manual
Page 13
...hands on floor facing away from tower. Raised Bridge Muscles worked: Hip flexors Bar Position: Lower Motion • Lie prone (on your stomach) on floor slightly wider than shoulder width (as shown in straight line. • Hold position. • Lower body slowly. • Repeat. Bend...Supine Row Muscles worked: Latissimus Dorsi, Posterior Deltoids Bar Position: Higher Accessory: Handgrips Motion • Sit facing tower, with the floor, and elbows pointed slightly outward, pull body towards bar until legs, hip and chest are straight. • Return to seated position. • ...
...hands on floor facing away from tower. Raised Bridge Muscles worked: Hip flexors Bar Position: Lower Motion • Lie prone (on your stomach) on floor slightly wider than shoulder width (as shown in straight line. • Hold position. • Lower body slowly. • Repeat. Bend...Supine Row Muscles worked: Latissimus Dorsi, Posterior Deltoids Bar Position: Higher Accessory: Handgrips Motion • Sit facing tower, with the floor, and elbows pointed slightly outward, pull body towards bar until legs, hip and chest are straight. • Return to seated position. • ...
Owners Manual
Page 15
... Bars and step back so body is angled forward with body straight and arms extended perpendicular to body. • Lift one leg with opposite leg extended straight forward as high as the foot. Forward Angle Calf Raise Muscles worked: Calves Bar Position: Middle Motion • Stand facing the tower. Success Tips • ... ankle as high as possible. • Lower heel allowing foot to come back down while keeping leg elevated and back straight. • Raise body back up to original position. • Repeat. • Continue with opposite leg. Motion • Stand facing the...
... Bars and step back so body is angled forward with body straight and arms extended perpendicular to body. • Lift one leg with opposite leg extended straight forward as high as the foot. Forward Angle Calf Raise Muscles worked: Calves Bar Position: Middle Motion • Stand facing the tower. Success Tips • ... ankle as high as possible. • Lower heel allowing foot to come back down while keeping leg elevated and back straight. • Raise body back up to original position. • Repeat. • Continue with opposite leg. Motion • Stand facing the...
Owners Manual
Page 16
...Bars with elbows pointing to back of tower. • Position feet in chest or shoulders. • Repeat. Motion • Face away from the tower. Muscles worked: Triceps, Arms, Chest Bar Position: Lower Exercises Triceps Dip (Assisted) • Lower body until arms are straight. • ...Repeat. Motion • Stand facing away from tower. • Mount E-Z Adjust Bars using your ...
...Bars with elbows pointing to back of tower. • Position feet in chest or shoulders. • Repeat. Motion • Face away from the tower. Muscles worked: Triceps, Arms, Chest Bar Position: Lower Exercises Triceps Dip (Assisted) • Lower body until arms are straight. • ...Repeat. Motion • Stand facing away from tower. • Mount E-Z Adjust Bars using your ...
Owners Manual
Page 17
... grip should be too wide. Muscles worked: Shoulders, Latissimus Dorsi Bar Position: Lowest Motion • Face tower and grasp Pull Up Bar with arms and body straight. Variation Do exercise using a narrower grip. 17 Muscles worked: Chest, Pectorals Bar Position: Lower Exercises Incline... Push Up Success Tips • Keep upper and lower body straight throughout movement. Motion • Stand facing tower, and place hands on E-Z Adjust Bars. • Move feet back from tower, with overhand wide grip. • Pull body up until arms and shoulders are extended. • Repeat...
... grip should be too wide. Muscles worked: Shoulders, Latissimus Dorsi Bar Position: Lowest Motion • Face tower and grasp Pull Up Bar with arms and body straight. Variation Do exercise using a narrower grip. 17 Muscles worked: Chest, Pectorals Bar Position: Lower Exercises Incline... Push Up Success Tips • Keep upper and lower body straight throughout movement. Motion • Stand facing tower, and place hands on E-Z Adjust Bars. • Move feet back from tower, with overhand wide grip. • Pull body up until arms and shoulders are extended. • Repeat...
Owners Manual
Page 19
.... Inverted Row (Assisted) Muscles worked: Shoulders, Posterior Deltoids Bar Position: Lower Accessory: Handgrips Motion • Sit facing tower, with the floor, and elbows pointed slightly outward, stay seated and pull body towards back of tower, while bending at the hip, until waist and hips are extended downward. • Repeat. Exercises Hanging Hip-Leg...
.... Inverted Row (Assisted) Muscles worked: Shoulders, Posterior Deltoids Bar Position: Lower Accessory: Handgrips Motion • Sit facing tower, with the floor, and elbows pointed slightly outward, stay seated and pull body towards back of tower, while bending at the hip, until waist and hips are extended downward. • Repeat. Exercises Hanging Hip-Leg...