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10
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Exercise
#1 - Hike the Hip
Exercise Objective
The primary purpose for this exercise
is to help you become familiar with the
equipment and learn to use your hips
more than your legs when performing
any of the lower body workouts. As
you advance in your workout routine,
you will build on what you learn from
this simple and effective exercise.
Critical Safety Points
Center your body weight over the
tension control knob.
Do not wildly swing the knee bar to the extreme left or right. This sort of action could tip the
unit over and might result in injury.
Suggested Time at Exercise #1 Level
Repeat daily, for one week.
Come back to it as a refresher anytime you feel you need it. Use it as a warm-up to your
exercise routine or to loosen up before engaging in sports activities.
Number of Repetitions
Fifteen each side. Total metered count of thirty.
Keys to Workout
To pull your lower body through the movement, use your hips, lifting them toward your
shoulders. This action forces the workout on your core muscles and not your legs.
Avoid letting the weight of your legs or the mechanism drive the movement - pull with your
hips and stomach muscles!
Handlebar Settings
Set to an upright, 90° angle.
The handlebar swing mechanism will remain locked throughout this routine.
Knee Bar Settings
Note: The knee bar must be locked when you get on the Twist Handler.
The knee saddles should be set so that you can comfortably kneel while holding onto the
upper portion of the handlebars with both hands.
Once you are on the unit and ready to begin the exercise, reach under the knee bar and pull
down on the release. Give it a slight turn to keep the release open.
