GoFit Resist-a-Bar, Quick Start Manual

Page: 9 / 12

Stability Chop Split Stance Chest Press
RESIST-A-BAR
Training Manual
RESIST-A-BAR
Training Manual
9 10
A B
A-
Stand facing away from the door,
knees bent in lunge position. Hold
Bar across chest with wide grip,
palms down, elbows bent.
B-
Remain in lunge position and
press bar away from chest. Slowly
return Bar to starting position.
Repeat reps—do half of the
recommended reps with your left
leg forward, 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 outward. Slowly
return to starting position. Repeat reps.
Repeat reps facing the other direction
and switching leg and arm positions.
C
B
A
Note: Resistance
tube (or band) is
attached at only
one end of the Bar.