GoFit Gravity Straps Training Manual Download Page 10 | Manualshive

Page: 10 / 22

background image

10

Gravity StrapS

exercise

inTermeDiaTe

3 x weekly

(NR)

No Recovery

Move immediately to next exercise

(AR)

30 Second Active Recovery

March in place, Jumping Jacks, Push-Ups,

Mountain climbers or squat Jumps

EXERCISE

SET

TIME

REST

Squats

2

30 sec

AR

Row

1

45 sec

30 sec

Single Leg Squat

1

30 sec

AR

Standing Chest Press

2

30 sec

AR

Lunge Fly

1

45 sec

30 sec

Bicep Curl

1

45 sec

AR

Tricep Press

2

30 sec

30 sec

Sprinter Start

1

30 sec

AR

Knee Tuck

2

30 sec

30 sec

Oblique Crunch

1

20-30 sec

NR

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Summary of Contents for Gravity Straps

Page 1: ......

Page 2: ...ly securing and locking latch before every use When first attempting any exercise shown use caution while determining your physical limitations Gravity Straps are not a toy Do not swing hang upside down or flip on the Gravity Straps Do not attempt any type of gymnastic or jerking movements on the Gravity Straps Use only as shown illustrated intended Gravity Straps are intended for adult use only a...

Page 3: ...program are well trained athletes and only you and your doctor 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...

Page 4: ... apart ALWAYS place the Door Anchors so the door closes TOWARDS you on the exercise side of the door Door Exercise side of door Door Anchor Placement Quick adjust suspension strap clamp Door Anchor Door Anchor Stopper Figure 1 Only use Gravity Straps on SOLID WOOD or MEDAL doors ...

Page 5: ...n the door is closed the Door Anchors fit snugly between the top of the door and the door jamb The Door Anchor Stoppers must rest securely against the door frame When installed properly the Quick adjust suspension strap clamps are facing you on the exercise side of the door after you have closed the door toward you views from non exercise side of door view from exercise side of door Door Jamb Wall...

Page 6: ...Into Foot Cradles Step one Sit facing door place your right foot in the left side cradle Cross your left leg over your right and place in right foot cradle Step two Keeping your feet in cradles roll to your right into a push up position ...

Page 7: ...anging the Starting Point By changing the starting point or relation to the Gravity Straps it is easy to quickly change the workload resistance Because of gravity s natural tendency to pull things straight down this principle holds true with the Gravity Straps as well Changing the Foundation By changing your Center of Gravity you can either increase or decrease the resistance as Feet out wide give...

Page 8: ...sing Program Intensity 1 Duration i e 30 seconds to 45 seconds Muscular Endurance development 2 Sets i e increase the number of sets performed Muscular Strength development 3 Resistance i e increasing the angle Muscular Power development Customize your own program by adding the exercises of your choice or start with the progressive Gravity Straps exercise programs included BEGINNER INTERMEDIATE AD...

Page 9: ...30 sec Single Leg Squat 1 20 30 sec 30 sec Standing Chest Press 1 20 30 sec 30 sec Lunge Fly 1 20 30 sec 30 sec Bicep Curl 1 20 30 sec 30 sec Tricep Press 1 20 30 sec 30 sec Sprinter Start 1 20 30 sec 30 sec Knee Tuck 1 20 30 sec 30 sec Oblique Crunch 1 20 30 sec 30 sec BEGINNER 2 3 x weekly ...

Page 10: ...ce Jumping Jacks Push Ups Mountain Climbers or Squat Jumps EXERCISE SET TIME REST Squats 2 30 sec AR Row 1 45 sec 30 sec Single Leg Squat 1 30 sec AR Standing Chest Press 2 30 sec AR Lunge Fly 1 45 sec 30 sec Bicep Curl 1 45 sec AR Tricep Press 2 30 sec 30 sec Sprinter Start 1 30 sec AR Knee Tuck 2 30 sec 30 sec Oblique Crunch 1 20 30 sec NR ...

Page 11: ...ce Jumping Jacks Push Ups Mountain Climbers or Squat Jumps EXERCISE SET TIME REST Squats 1 60 sec AR Row 1 60 sec AR Single Leg Squat 1 45 sec 30 sec Standing Chest Press 2 45 sec AR Lunge Fly 2 30 sec 30 sec Bicep Curl 2 30 sec AR Tricep Press 2 30 sec 30 sec Sprinter Start 1 45 sec NR Knee Tuck 2 45 sec AR Oblique Crunch 2 30 sec 30 sec ...

Page 12: ...Straps at same width Forearms should form a 90 degree angle to body step two Hinge at the waist and sink back like you are sitting in a chair until crease of your hips are lower than knees Exhale and drive upward through heels while squeezing glutes Squat Gravity Straps exercise 12 ...

Page 13: ...ghtly apart and arms at 90 degree angle to body Walk feet forward toward door while keeping tension on Gravity Straps step two Inhale Use biceps and lat muscles to draw you up and towards the door leading with chest Exhale and reverse movement Lengthen straps and increase body angle to increase resistance 13 ...

Page 14: ...e on your left foot and extend your right leg so it is parallel with the floor step two While keeping your chest up and core engaged Sit back on your left leg until your left thigh is parallel to the floor Exhale and drive upward through heels while squeezing glutes Single Leg Squat Gravity Straps exercise Hold both handles 14 ...

Page 15: ...h Body should be at a 45 degree angle to floor with feet close together Lean into handles with full body weight until hands are almost level with chest step two While keeping core engaged exhale and push upward using chest and triceps muscles to drive body away from handles Inhale and slowly let upper body move back towards handles and repeat ...

Page 16: ...ther STEP TWO Step forward into a lunge position with your left leg Make sure your knee is not in front of your foot and that your thigh is parallel to the floor While lunging forward bring your arms out laterally to your side Drive back up with your left leg while simultaneously bringing your arms back the center of your body in a flying motion You will feel this in your chest glutes and buttocks...

Page 17: ...ded grip Gravity Straps narrower than shoulder width apart Walk feet toward door until your body is at a 45 degree angle step two Bending arms at elbows pull body upward while squeezing biceps until handles are almost under your chin Slowly extend arms to starting position and repeat Bicep Curl 17 ...

Page 18: ...ose to your chest with your palms facing in towards your body Arms should be bent at 90 degree angles step two Keeping your palms facing in toward your body press down on handles and let them slide down your sides until your arms are fully extended Slowly let return to starting position and repeat 18 ...

Page 19: ...ards your body Arms should be bent at 90 degree angles Stagger your stance so that your left foot is behind your body with your right leg bent step two From the sprinters stance drive your left leg forward and upward until your thigh is parallel with the floor Simultaneously explode upward with your right leg Return to starting position and repeat 19 ...

Page 20: ... in foot cradles Extend arms while making sure hips are in line with back and abs are engaged STEP TWO Draw knees toward chest as you exhale Don t let your back round out Keep core engaged Inhale as you relax your body and return to the starting position and repeat Refer to Page 6 Getting Into Foot Cradles 20 ...

Page 21: ...ure hips are in line with back and abs are engaged STEP TWO Make sure hips and back are in line and core is engaged Exhale and draw knees in toward torso at a 45 degree angle to your side Return to starting position STEP Three On opposite side exhale and draw knees in toward torso at a 45 degree angle to your side Refer to Page 6 Getting Into Foot Cradles 21 ...

Page 22: ...only in the manner shown illustrated described Anyone under the age of 18 should have constant adult supervision Always read all warnings and instructions before use Always use proper techniques and common sense when exercising Before each use check your equipment thoroughly for any signs of damage defect or wear If any is found discontinue use immediately and contact GoFit for assistance This pro...

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