GoFit GLUTE BLASTER Training Manual Download Page 10

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Spider Man

GLUTE BLASTER

EXERCISES

STARTING POSITION

- Place your hands on the knee pad and

push yourself up to High Plank position. Pull your belly button to

your spine while maintaining a tight core.

MOVEMENT

- Bend your leg and bring your right knee to your

right elbow. Return to High Plank and then bring your left knee

towards your left elbow. This equals 1 rep.

• Advanced—Add a Push Up (lower yourself down) as you

bring your knee towards your elbow.

Summary of Contents for GLUTE BLASTER

Page 1: ...Read and follow all information before use Serious injury or fatality may occur ...

Page 2: ...F CONTENTS WARNING 2 Usage and Care 3 Instructions and Guidelines 4 5 GLUTE BLASTER EXERCISES Glute Kick Ups 6 Toe Touches 7 Kick Outs 8 Spider Man 9 Leg Lifts 10 In Outs 11 Flutters 12 Abdominal Crunch 13 Bicycle Crunch 14 ...

Page 8: ...weight onto your forearms Pull your belly button to your spine while maintaining a tight core Straighten your right leg and raise parallel to the floor MOVEMENT Lightly tap your toe to the floor and raise back to Starting Position This equals 1 rep Continue with remaining repetitions and repeat exercise on your other leg ...

Page 9: ...r forearms Pull your belly button to your spine while maintaining a tight core MOVEMENT Press your right leg out behind you then bring your knee back down to Starting Position but barely touch the knee pad Keep the weight on your supporting leg This equals 1 rep Continue with remaining repetitions and repeat exercise on your other leg ...

Page 10: ... position Pull your belly button to your spine while maintaining a tight core MOVEMENT Bend your leg and bring your right knee to your right elbow Return to High Plank and then bring your left knee towards your left elbow This equals 1 rep Advanced Add a Push Up lower yourself down as you bring your knee towards your elbow ...

Page 11: ... up with your shoulders extend both legs straight out and parallel to the floor Raise your legs to about 1 inch above the floor Pull your belly button to your spine while maintaining a tight core MOVEMENT The movement does not have to be a big movement Raise both legs as high as it is comfortable for you then return to Starting Position This equals 1 rep ...

Page 13: ...ers extend both legs straight out and parallel to the floor Raise your legs to about 1 inch above the floor Pull your belly button to your spine while maintaining a tight core MOVEMENT Alternate legs up and down while maintaining a strong Starting Position No matter the size or speed of your Flutters keep a steady and controlled rhythm Right leg up Left leg up equals 1 rep ...

Page 14: ...0 degree angle Pull your belly button to your spine while maintaining a tight core MOVEMENT Crunch up towards your raised knees Go up only as far as it is comfortable for you Hold for 1 to 2 seconds then lower back to Starting Position This equals 1 rep Advanced Double Leg Press After crunching towards your knees press your legs out as you lower your head down Advanced ...