GoFit Resist-a-Bar Quick Start Manual Download Page 6

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Two-Legged RDL

Upright Rows

RESIST-A-BAR

Training Manual

RESIST-A-BAR

Training Manual

A-

Stand with both feet on resistance

tube (or band), shoulder-width

apart. Rest Bar on the back of your

shoulders. Hold Bar using wide

grip, palms forward.

A-

Stand with one foot on resistance

tube (or band); feet hip-width

apart. Hold Bar with close grip,

palms down. Arms should be

relaxed with Bar resting on thighs.

B-

Engage your core and slowly bend

forward while keeping your back

straight. Engage hamstrings and

glutes as you return to the starting

position. Repeat reps.

B-

Pull Bar straight up, keeping

elbows high. Slowly lower the Bar.

Repeat reps.

Summary of Contents for Resist-a-Bar

Page 1: ......

Page 2: ...the Materials until and unless you consult with and are cleared by a medical doctor in relation to such participation and you agree to the terms of these Warnings and Disclaimers The models depicted in this program are well trained athletes the illustrations depicted in this program portray well trained athletes and only you and your doctor can assess whether you are suited for the exercises and o...

Page 3: ...k the door when using the Door Anchor NEVER place the Door Anchor over or under the door POWER TUBES SUPER BANDS NEVER stretch Tubing or Bands more than twice their resting length ALWAYS inspect Tubing or Bands before every use DISCONTINUE USE if Tubing or Bands becomes nicked or torn MAINTENANCE AND CARE Clean the Resist a Bar using a soft cloth with mild soap and warm water Be sure to remove all...

Page 4: ... rest between exercises 3 x weekly At least 1 day rest between workouts 45 seconds rest between sets 1 minute rest between exercises SETS 1 2 3 REPS 10 12 8 10 8 10 FITNESS LEVEL ADVANCED INTERMEDIATE BEGINNER This Training Manual is a reference guide for performing exercises with the GoFit Resist a Bar to be used with GoFit Rubber Resistance Training products as a modular component system IMPORTA...

Page 5: ... resting on thighs B Step back into lunge position with free foot until front thigh is parallel with the floor Clean Bar to the chest at the same time B Keeping chest and head up slowly squat until your thighs are parallel to the floor Slowly return to the starting position Repeat reps C Remain in lunge position and stabilize Press Bar overhead Lower the Bar and step forward returning your free fo...

Page 6: ... using wide grip palms forward A Stand with one foot on resistance tube or band feet hip width apart Hold Bar with close grip palms down Arms should be relaxed with Bar resting on thighs B Engage your core and slowly bend forward while keeping your back straight Engage hamstrings and glutes as you return to the starting position Repeat reps B Pull Bar straight up keeping elbows high Slowly lower t...

Page 7: ... your head with close grip palms up A Stand with one foot or two feet on resistance tube or band feet hip width apart Hold Bar with middle grip palms up Arms should be relaxed with Bar resting on thighs B Slowly press Bar up and over your head Slowly lower Bar to starting position Repeat reps B Keep elbows close by your sides and slowly curl Bar upwards Slowly lower Bar to starting position Repeat...

Page 8: ...e grip palms down A Sit facing door keeping back straight and knees bent Hold the Bar with arms extended using middle grip palms down B Keeping arms straight slowly press Bar down towards the floor Slowly let Bar raise to starting position Repeat reps B Tighten core and slowly pull Bar into your chest and hold Slowly return Bar to starting position Repeat reps Upper Door Anchor Position Upper Door...

Page 9: ...then switch legs Upper Door Anchor Position Middle Door Anchor Position A Stand parallel to the door knees bent in lunge position Hold Bar with wide grip palms down arms extended Bar should be in line with resistance tube or band and Door Anchor B Chest up engage core Keeping arms extended pull down and across body with outside arm C Keeping arms extended push inside arm down across body and outwa...

Page 10: ...iddle Door Anchor Position Middle Door Anchor Position A Stand perpendicular to the door knees bent in lunge position Hold Bar chest high with wide grip palms down elbows bent Bar should be in line with resistance tube or band and Door Anchor B Chest up engage core Pushing with both arms extend your right arm straight out away from the door C While turning your upper body continue pressing your le...

Page 11: ...ote Resistance tube or band is attached at only one end of the Bar B Chest up engage core Pushing with both arms extend your right arm up and out away from the door C While turning your upper body continue pressing your left arm extending it up and out away from the door Slowly return to starting position Repeat reps Repeat reps facing the other direction and switching leg and arm positions C B A ...

Page 12: ... means electronic or mechanical including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit net to find your total home fitness solution Train Recover Repeat ...

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