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GoFit GO SLIDES, Training Manual, Page: 9 / 16

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GoFit GO SLIDES Training Manual Download Page 9

GO SLIDES 

EXERCISE

Quadruped Hip Abduction/Adduction

9

START POSITION 

- You will begin on your hands 

and knees with a Go Slide under each knee. Be 

sure that your knees are under your hips and 

hands are in line with your shoulders.

MOVEMENT

 - Keeping your feet positioned 

behind you, slide your knees out laterally as 

far as it is comfortable for you. Then slide 

your knees back to start position. Repeat.

ADVANCED OPTION 

Kneel tall and keep your arms 

by your side and bent at a 90 

degree angle.

Summary of Contents for GO SLIDES

Page 1: ...IMPORTANT Read and follow all warnings and information before using this product to reduce the risk of serious injury or fatality ...

Page 2: ...can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree that all persons appearing in these Materials do so on behalf of Go...

Page 3: ...hard surfaces such as wood floors Be sure to apply Slider Booties if using Go Slides on hard surfaces Make sure you have adequate clearance in the area around the Go Slides where you are using it It should be a clean level surface Before each use remove any sharp objects from the exercise area that might impede the Go Slides from sliding properly or may cause injury GoFit LLC is not responsible fo...

Page 4: ...SURFACES USE WITH SLIDER BOOTIES Only recommended on hard wood or smooth concrete laminate or tiled floors HOW TO PUT ON SLIDER BOOTIES 1 Starting at one end of the Go Slide pull Slider Bootie over slider 2 Pull draw string to cinch the Slider Bootie onto the slider securely 3 Squeeze clasp button and slide clasp to the base of the draw string and slider to ensure that Slider Bootie does not come ...

Page 5: ...b w each set 30 sec b w each set SET REPS REST 2 10 Each side if applicable SET REPS REST 3 12 Each side if applicable The Go Slides are an ideal total body workout with a main focus of your core and lower body We recommend that you include the Go Slide exercises as part of your complete exercise regimen As you advance in using this tool always improve your technique and form before increasing you...

Page 6: ... degree angle ADVANCED OPTIONS As you slide your foot back alternate raising your arms out front then laterally parallel to the floor You may also utilize a light hand held weight MOVEMENT Slide your foot behind you so that you are in a lunge position and both knees are at a 90 degree angle then slide foot back to start position Repeat ...

Page 7: ... Stand with your feet hip width apart and your arms bent at a 90 degree angle MOVEMENT As you slide your foot out laterally hinge forward at your hips and bend your knee on the standing leg try to keep your knee in line with your toes Slide your foot back to start position Repeat ...

Page 8: ...r opposite elbow to your knee MOVEMENT Simultaneously slide your foot behind you as you extend your arm in front of you parallel to the floor Slide foot and bring arm back to start position Repeat ADVANCED OPTIONS 1 Alternate sliding your foot back and the laterally 2 After extending your leg behind you slide your leg out laterally then back behind you while maintaining a straight leg ...

Page 9: ...Be sure that your knees are under your hips and hands are in line with your shoulders MOVEMENT Keeping your feet positioned behind you slide your knees out laterally as far as it is comfortable for you Then slide your knees back to start position Repeat ADVANCED OPTION Kneel tall and keep your arms by your side and bent at a 90 degree angle ...

Page 10: ... POSITION With a Go Slide under one foot raise up into a high plank Feet will be spread hip width apart and your hands should be in line with your elbows MOVEMENT Slide your foot towards corresponding elbow then slide your foot back to start position Repeat ...

Page 11: ...TION With a Go Slide under each foot raise up into a high plank Keep feet close together and your hands in line with your elbows MOVEMENT Tuck your knees and slide both feet towards your hands then slide your feet back to start position Repeat ...

Page 12: ...r each foot raise up into a high plank Keep feet close together and your hands in line with your elbows MOVEMENT Keeping your legs straight simultaneously hinge at your hips and slide both feet towards your hands then slide your feet back to start position Repeat ...

Page 13: ... hand out laterally until your elbows are bent at a 90 degree angle Then slide your arm back under your shoulder as you press up Repeat TWO SLIDERS ADVANCED START POSITION Begin in kneeling push up position with a Go Slide under each hand MOVEMENT As you lower down slide both hands out laterally until your elbows are bent at a 90 degree angle Then slide your arms back under your shoulders as you p...

Page 14: ...bent up with a Go Slide under each heel MOVEMENT Raise your bottom off the floor into a bridge position Slide one foot out until your leg is straight then slide your foot back Repeat on same side or alternate your legs while keeping your hips elevated ADVANCED OPTION Slide both feet out and back to start position simultaneously ...

Page 15: ... knee bent up with a Go Slide under your heel and the opposite leg is elevated and bent at a 90 degree angle MOVEMENT Raise your bottom off the floor into a bridge position Slide your foot out until your leg is straight as possible then slide your foot back Repeat while keeping your hips elevated then switch sides Advanced Exercise ...

Page 16: ...e beginning any exercise program All GoFit equipment is intended to be used by adults only in the manner shown illustrated described Anyone under the age of 18 should have constant adult supervision Always read and follow all warnings and information before use Always use proper techniques and common sense when exercising Before each use check your equipment thoroughly for any signs of damage defe...

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