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GoFit PRO GYM EXTREME, Training Manual, Page: 17 / 22

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GoFit PRO GYM EXTREME Training Manual Download Page 17

CHEST PRESS

WITH ROTATION

STEP 1

STEP 2

STEP 3

Facing away from the Pro Gym Extreme, position yourself far enough away 
so that you have slight tension on the tubes. Standing with your feet 
shoulder-width apart, grasp the handles—palms in a neutral position and 
at hip level. Bring one arm forward in a pressing motion to the front and 
across the midline of your body, rotating your hand so your palm is facing 
downward. Your hips should remain stationary as you rotate your upper 
body and press. You should finish the movement with your arm straight 
and to the outside of your opposite hip. Return to the starting position and 
repeat on the opposite side.

BICEP CURLS

STEP 1

STEP 2

Facing the Pro Gym Extreme, grasp the handles, ensuring that there is slight tension in the tubes. 
Maintaining a straight back and keeping your elbows at your sides, curl the handles toward your 
shoulders. This exercise can be done with both arms simultaneously or individually.

12

LOW-ANCHORED TUBES

Summary of Contents for PRO GYM EXTREME

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: ...of the door ALWAYS lock the door when using the Door Anchor NEVER place the Door Anchor over or under the door TUBING NEVER stretch Tubing more the twice its resting length NEVER align stretched Tube with face or other sensitive parts of the body ALWAYS inspect Tubing before every use DISCONTINUE USE if Tubing becomes nicked or torn ONLY use this product in the manner shown or intended WARNING ...

Page 3: ...m 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 all p...

Page 4: ...ide of door CLOSE LATCH AND LOCK THE DOOR securing Door Anchor in place view from inside view from inside view from inside view from outside view from outside view from outside The Door Anchor Stopper on the non exercise side of the door holds and anchors the Door Anchor Jamb Wall Hinge Close latch and lock door Refer to DOOR ANCHOR PLACEMENT Figure 1 for proper position options Door ...

Page 5: ...require different Anchor positions Middle Door Anchor Position for specific exercises Lower Door Anchor Position for specific exercises OR OR Door Hinges ALWAYS position Door Anchor through the HINGE EDGE of the door NEVER position Door Anchor at the top or bottom of the door Figure 1 Loop Door Anchor Door Anchor Stopper ...

Page 6: ...your front foot Try to keep your feet pointing forward Slowly bend at your knees ensuring that both knees flex to 90 degrees Do not let your back knee touch the ground Standing with the instep of both feet on the tubing bring the handles up over the back of your shoulders Keeping your chin forward and your back straight slowly flex at your knees lowering your bottom towards the floor Do not go bey...

Page 7: ...ubing grasp the handles with your palms facing forward Maintaining a straight back and keeping your elbows at your sides curl the handles toward your shoulders This exercise can be done simultaneously or alternating STEP 1 STEP 2 STEP 1 STEP 2 STEP 3 STEP 4 2 ...

Page 8: ...starting position and perform the movement on the opposite side STEP 1 STEP 2 STEP 3 3 UPRIGHT ROWS STEP 1 STEP 2 Standing far enough away from the Pro Gym Extreme so that there is slight tension in the tubes grasp the handles with your palms facing towards the back Your hands should be approximately at hip level Slightly flex your knees while keeping your back and upper body straight Bring your h...

Page 9: ...ack of your shoulders Keeping your chin forward and your back straight with your right foot step to the right approximately 12 Slowly flex at your knees lowering your bottom towards the floor Bring your feet back to the starting position and repeat the movement going to the left side STEP 1 STEP 2 STEP 1 STEP 2 STEP 3 4 ...

Page 10: ...n From this position bring the handles toward your chest finishing the movement with your forearms parallel to the ground SEATED LAT PULL DOWN STEP 1 STEP 2 While seated on the floor facing the Pro Gym Extreme grasp the handles with your hands facing downward reaching up and to the front of your position Slightly leaning forward at your hips pull the handles towards your shoulders insuring that yo...

Page 11: ... back of your body in a paddling motion Keep your chest up and your head forward as your hands come past your hips REVERSE LUNGE STEP 2 Facing the Pro Gym Extreme grasp the handles insuring that there is slight tension in the tubes Place your back foot to the rear approximately 3 from your front foot Try and keep your feet pointing forward Slowly bend at your knees insuring that both knees flex to...

Page 12: ...an shoulder height With your palms facing upward bring the handles down and towards your hips insuring your arms stay straight Facing away from the Pro Gym Extreme position yourself far enough away so that you have slight tension on the tubes Begin the exercise with elbows bent palms facing down and the handles at chest level Squeeze your chest and extend your arms at chest level to the front Brin...

Page 13: ...les stay at shoulder level To increase the difficulty position yourself further away from the door OVERHEAD TRICEPS EXTENSIONS STEP 1 STEP 2 Facing away from the Pro Gym Extreme bend at your elbows grasping the handles with palms facing forward Handles should be positioned near your ears While maintaining an upright stance extend your hands forward keeping your elbows locked in near your ears At t...

Page 14: ... or palms down grip grasp the handles Ensuring that there is equal tension on the tubes slowly bring the handle of one arm back towards your chest while your other arm stays slightly extended Bring that arm back to the starting position and repeat the movement on the other side STEP 1 STEP 2 STEP 4 STEP 3 9 MID ANCHORED TUBES ...

Page 15: ... locked in at your sides Facing away from the Pro Gym Extreme position yourself far enough away so that you have slight tension on the tubes With your palms in a neutral position facing each other grasp the handles Slightly leaning forward bending from your hips bring the handles towards the midline of your body in an upward angle 45 degrees so that the hands finish at chest level with your palms ...

Page 16: ...tire body to one side use your obliques to rotate Your arms should remain straight and your hips squared Facing the Pro Gym Extreme grasp the handles ensuring that there is slight tension in the tubes Position yourself far enough away so that your arms are slightly lower than shoulder level With your hands facing one another pull the handles back and outward to your sides while raising them to sho...

Page 17: ...o your palm is facing downward Your hips should remain stationary as you rotate your upper body and press You should finish the movement with your arm straight and to the outside of your opposite hip Return to the starting position and repeat on the opposite side BICEP CURLS STEP 1 STEP 2 Facing the Pro Gym Extreme grasp the handles ensuring that there is slight tension in the tubes Maintaining a ...

Page 18: ...sp both handles with your palms facing to the rear Starting at hip level bring the handles directly to the front ending the movement at shoulder level This exercise can be done with both arms simultaneously or individually STEP 1 STEP 2 STEP 1 STEP 2 STEP 3 ...

Page 19: ...lift your legs off the ground Grasp the handles of the Pro Gym Extreme keeping your arms straight and to the sides of your body Slowly crunch your upper body towards your knees lifting your shoulders off the floor and bringing your hands forward Keep your chin up and off of your chest when performing this movement STEP 1 STEP 2 STEP 3 STEP 4 14 ...

Page 20: ... repeat on your opposite leg ABDOMINAL KNEE TUCK STEP 1 STEP 2 Laying on your back place the Pro Gym Extreme ankle cuffs onto each ankle Place yourself far enough away from the door that there is slight tension in the tubes before beginning the movement Put your hands underneath the small of your back or out to the sides Slowly bring your knees towards your chest contracting your abdominals as you...

Page 21: ...g position and repeat the movement on the other side STEP 1 STEP 2 GLUTE KICKBACKS PRONE Lying in a prone position on your stomach and facing away from the door place the Pro Gym Extreme ankle cuffs onto each ankle Place yourself far enough away from the door that there is slight tension in the tubes before beginning the movement With your legs straight bend at your knees curling your feet towards...

Page 22: ...ys 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 defect or wear If any is found discontinue use immediately and contact GoFit for assistance Not intended for commercial use WARNING Log on to www gofit com for more details and product information 2015 GoFit...

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