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Functional Strength

Exercise Guide

Fast, convenient weight training that helps you look better,
feel better and perform better during everyday activities.

Summary of Contents for Functional Strength

Page 1: ...Functional Strength Exercise Guide Fast convenient weight training that helps you look better feel better and perform better during everyday activities ...

Page 2: ...ength training can help you increase your range of motion prevent injury and simply enjoy your favorite activities more Regardless of your age or fitness level Functional strength training builds the muscles that increase your overall quality of life Giving you the power and confidence you need to make the most out of even the most ordinary day Welcome to Functional Strength Training from Horizon ...

Page 3: ... Gym Features Top pulley Low pulley 1 2 3 5 Bar Radial arms with 5 positions Handles leg cuffs Removable seat Leg roller Adjustable foot plate 4 6 1 2 3 4 5 6 7 7 8 8 Product photo is for illustrative purposes only your actual product may vary ...

Page 4: ...ips including getting started and progressing your workout 3 TRAINING CARDS 1 time based total body training card with instruction on 20 30 and 45 minute exercise routines 1 targeted body training card with exercise routines that isolate the upper and lower body 1 sport activity training card with exercise routines designed to help improve your performance at one of 12 sports or activities To star...

Page 5: ...ough mouth Maintain correct spine alignment to reduce risk of injury Concentrate on engaging your core muscles during the entire exercise After the workout Take one full day of rest after working a specific muscle group to give it time to recover Proper cool down stretching is recommended Don t forget the cardio Any functional strength training program should include cardiovascular exercise such a...

Page 6: ...helps ensure that you will continue to see results from your program and avoid boredom with your routine Variations include Number of sets repetitions and rest intervals Amount of weight lifted Increased demands on stability and balance Each variation will lead you to a different result ...

Page 7: ...5 repetitions in each set based on weight 4 to 6 sets per exercise Rest period between sets 3 to 5 minutes Progression 3 Increase Stability Balance Try standing rather than sitting standing on one leg rather than two isolating one arm or leg before working on the opposite side or adding rotation to your movement You can introduce stability training equipment by replacing your home gym s seat with ...

Page 8: ... up stretches Spinal Roll Get on all fours knees directly below your hips and hands beneath your shoulders Slowly alternate arching your back toward the ceiling then dropping the spine Repeat five times in each direction ...

Page 9: ...e floor Slowly return your foot to the starting position and repeat with the opposite leg Repeat five times on each side Spinal Twist Lie on your back and press your lower back to the floor with both feet elevated shins parallel to the ground and knees aligned over the hips Place your hands on your lower abdomen and feel the muscles of your abdomen draw away from your hands then place your hands a...

Page 10: ...tion rolling up through your spine Repeat five times Bodyweight Squat Stand with feet parallel and directly below the hips Slowly lower your hips as though you re about to sit in a chair behind you Concentrate on tightening your stomach muscles Avoid arching your lower back Keep your knees hip distance apart above your feet so the movement is concentrated in your thighs and buttocks The movement s...

Page 11: ...uch Downs Stand with feet parallel and directly below the hips and tighten your stomach muscles Keeping the stomach muscles tightened and twisting from the waist bend forward lifting your left foot behind you and parallel to the ceiling while reaching to or toward the ground on your right side with your left hand Switch sides lifting your right foot and reaching down with your right hand toward th...

Page 12: ...floor and knees slightly bent Keeping a slight bend in your right knee raise your right foot toward the ceiling Place your hands on the back of your thigh and gently pull the right leg toward your body Repeat on the other side Calf Stretch Stand with feet parallel and directly below the hips Step your left foot straight back behind your body A long step will increase the stretch a short step will ...

Page 13: ...n the front of your left thigh Repeat on the other side Tricep Stretch Raise your left arm overhead and bend the elbow Take hold of that elbow with your right hand and gently pull the arm toward the right side of your body Repeat on the other side Shoulder Stretch Straighten your left arm and raise it the level of your shoulder Using the right hand reach beneath your arm to the left elbow and gent...

Page 14: ...with a handle in each hand Keeping your hands parallel to the floor push the handles forward directly in front of your body Return slowly to starting position Complete repetitions 3 Upper Body 14 l o k r k r l o e n h t k q r b b new f p e g a b e a 1 e u k m s t u a e m ...

Page 15: ...ng your upper arms parallel to the floor and in line with your shoulders Keeping your arms bent bring your elbows forward toward the center of your chest using the muscles in the front of your chest Return slowly to starting position Engage your abdominal muscles throughout the movement to maintain proper alignment Avoid arching your lower back Complete repetitions 3 l o k r k r l o e n h t k q r ...

Page 16: ...ring your elbow forward toward the center of your chest while straightening your left arm using the muscles in the front of your chest and turning from the waist Return slowly to starting position Engage your abdominal muscles throughout the movement to maintain proper alignment Avoid arching your lower back Complete repetitions and repeat on opposite side 1 Upper Body 16 k q s k q b k r a l o k r...

Page 17: ...your left arm to the side and raise it to the level of your left shoulder Sweep the weight overhead and toward the right side of your body while rotating from the waist Return slowly to starting position Complete repetitions and repeat on opposite side 2 Upper Body 17 l o k r k r l o e n h t k q r b b new f p e g a b e a 1 e u k m s t u a e m ...

Page 18: ...ur left hand to press the weight upward and to the right rotating from your waist and shoulders Return slowly to starting position Complete repetitions and repeat on opposite side 4 Upper Body 18 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c t c t new f p e g a b e a 1 e u k q e n m s t u a e m l o new k q e new e abs new1 new2 m abs ...

Page 19: ...elbows at your rib cage Press the weight up above shoulder height in front of your body Return slowly to starting position Complete repetitions 5 Upper Body 19 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c t c t new f p e g a b e a 1 e u k q e n m s t u a e m l o new k q e new e abs new1 new2 m abs ...

Page 20: ...er arm close to your rib cage and your forearm parallel to the floor Hold this position as you rotate from your shoulder joint bringing the weight across the front of your body Return slowly to starting position Complete repetitions and repeat on opposite side 4 Upper Body 20 s abs s b b new c t c t new a b e a 1 e u k q e n m ew k q e new new1 new2 m abs ...

Page 21: ...er arm close to your rib cage and your forearm parallel to the floor Hold this position as you rotate from your shoulder joint bringing the weight across the front of your body Return slowly to starting position Complete repetitions and repeat on opposite side As a progression you may stand on one leg while working the opposite arm s abs s b b new c t c t new a b e a 1 e u k q e n m w k q e new ne...

Page 22: ...your rib cage and your forearm parallel to the floor Hold this position as you rotate from your shoulder joint drawing the weight away from the front of your body Return slowly to starting position Complete repetitions and repeat on opposite side 2 Upper Body 22 k q b k r a k q b new l o k r k r l o k q r s abs s b b new c t c t new e a b e a 1 e u k q e n m l o new k q e new new1 new2 m abs ...

Page 23: ...idth use an underhand grip to hold the handles comfortably with your arms extended downward Without moving your elbows from their position at the side of your rib cage bend your arms to raise the handles to the height of your upper arms Return slowly to starting position Complete repetitions Upper Body 23 k r a new l o k r l o q r s abs s b b new c t c t new a b e a 1 e u k q e n m l o new k q e n...

Page 24: ...your body near your lower rib cage Starting with arms extended down slowly bend your elbows without moving them forward or backward bringing your hands toward your chest Return slowly to starting position Complete repetitions 5 k r a new l o k r l o q r s abs s b b new c t c t new a b e a 1 e u k q e n m l o new k q e new new1 new2 m abs ...

Page 25: ...he midline of your chest In one movement move your elbow backward away from your chest while rotating from the waist in the direction of the movement Return slowly to starting position Engage your abdominal muscles throughout the movement to maintain proper alignment Avoid arching your lower back Complete repetitions and repeat on opposite side k q b k r a k q b new l o k r k r l o k q r s abs s b...

Page 26: ...r right arm and sweep the cable across your body to extend the arm behind the right side of your body Return slowly to starting position Complete repetitions and repeat on opposite side 1 Upper Body 26 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c c t new f p e g a b e a 1 e u k q m s t u a e m l o new k q e abs m abs ...

Page 27: ...late Use an overhand grip to bring the bar down to the height of your lower rib cage Placing your elbows at the side of your rib cage lower your hands toward your thighs pressing the bar down Return slowly to starting position Complete repetitions Upper Body 27 k r a ew l o k r l o q r s abs s b b new c t c t new a b e a 1 e u k q e n m l o new k q e new new1 new2 m abs ...

Page 28: ...e together on the bar and your arms extended directly overhead Lean forward slightly Bending your arms slowly pull the weight down behind your head Return slowly to starting position Complete repetitions k r a new l o k r l o q r s abs s b b new c t c t new a b e a 1 e u k q e n m l o new k q e new new1 new2 m abs ...

Page 29: ...f your lower rib cage bend forward slightly from your waist while tightening your abdominal muscles and keeping your knees slightly bent Using the muscles of your middle back draw the handles in toward your abdomen keeping the elbows bent Return slowly to starting position Complete repetitions 5 k r a ew l o k r l o q r s abs s b b new c t c t new a b e a 1 e u k q e n m l o new k q e new new1 new...

Page 30: ...tarting position Pull the handles in toward your rib cage moving your elbows directly behind your body in a rowing motion Return slowly to starting position Use the muscles of your middle back and shoulders to create the movement by bringing the shoulder blades closer together at the end of the movement Complete repetitions Upper Body 30 k r a ew l o k r l o q r s abs s b b new c t c t new a b e a...

Page 31: ...chine with your hands on the bar grips Pull the bar down toward your body in front of the chest Return slowly to starting position Complete repetitions Upper Body 31 l o k r k r l o e n h t k q r b b new c t f p e g a b e a 1 e u k q e n m s t u a e m new1 ...

Page 32: ...ough you are about to swing a racquet sweep both hands downward from above your shoulder toward the opposite hip while rotating through the waist and rib cage Return slowly to starting position Complete repetitions and repeat on opposite side if using one hand switch to the right hand 1 k q b k r a l o k r k r l o k q r s b b new c t c t new e a b e a 1 e u k q e n m new1 new2 ...

Page 33: ...hough you are about to swing a racquet sweep both hands up toward the right shoulder while rotating through the waist and rib cage Return slowly to starting position Complete repetitions and repeat on opposite side if using one hand switch to the right hand Upper Body 33 5 k q b k r a l o k r k r l o k q r s b b new c t c t new e a b e a 1 e u k q e n m new1 new2 ...

Page 34: ...t down as though moving to sit into a chair As you lift into the standing position press your left hand forward away from your chest rotating from the waist and reaching the arm toward the opposite side of your body Return slowly to starting position Complete repetitions and repeat on opposite side 1 o s b b new c t c t new a b e a 1 e u k q e n m new1 new2 ...

Page 35: ...ition for the lunge take one large step forward with your right foot This is your starting position Squat down on your right leg keeping your right knee over the center of your right foot and bend your left knee toward the floor raising the heel of your left foot to the ceiling Maintaining the distance of your legs return slowly to starting position while pressing your left hand forward in the che...

Page 36: ...s though you are moving to sit in a chair As you lift into the standing position sweep both hands forward and across your body while turning from the waist as though you were swinging a bat Return slowly to starting position Complete repetitions and repeat on opposite side 3 o s abs s b b new c t c t new a b e a 1 e u k q e n m ew k q e new new1 new2 m abs ...

Page 37: ...ce apart To find your foot position for the side lunge take one large step to the left with your right foot while keeping your left foot on the ground This is your starting position Press forward with your left hand and turn from the waist toward the right side of your body as you bend your right knee over your right foot keeping your left leg straight Return slowly to starting position Complete r...

Page 38: ...ving to sit in a chair As you lift into the standing position press both hands up and forward away from your body as though you were blocking a volleyball Return slowly to starting position Complete repetitions If your product does not allow enough clearance to perform this exercise try it one arm at a time 1 o s b b new c t c t new a b e a 1 e u k q e n m new1 new2 ...

Page 39: ...each hand Squat down as though you are moving to sit in a chair As you lift into the standing position press both hands forward away from your chest as though you are passing a basketball Return slowly to starting position Complete repetitions Mid Body 39 1 o s b b new c t c t new a b e a 1 e u k q e n m new1 new2 ...

Page 40: ... foot position for the side lunge take one large step to the right with your right foot while keeping your left foot on the ground This is your starting position Press forward with your left hand as you bend your right knee over your right foot keeping your left leg straight Return slowly to starting position Complete repetitions and repeat on opposite side 3 o s b b new c t c t new a b e a 1 e u ...

Page 41: ...tanding on your right leg Squat down as though you are moving to sit in a chair Return slowly to standing position pressing both arms downward and behind you as you do Complete repetitions Advanced option repeat on opposite side Mid Body 41 1 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c t c t new f p e g a b e a 1 e u k q e n m s t u a e m l o new k q e new e abs n...

Page 42: ...nding on your right leg Squat down as though you are moving to sit in a chair As you return to standing position curl both arms up performing a bicep curl Return slowly to starting position Complete repetitions Advanced option repeat on opposite side 5 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c t c t new f p e g a b e a 1 e u k q e n m s t u a e m l o new k q e n...

Page 43: ...inging your left thigh parallel to the floor While keeping your left leg in the raised position rotate your waist shoulders and torso towards the left side of the body Return slowly to starting position Complete repetitions and repeat on opposite side Lower Body 43 k q s k q b k r a k q b new l o k r k r l o h t k q r s abs s b b new c t c t new f p e a b e a 1 e u k q e n e m l o new k q e new e ...

Page 44: ...raise it bringing your right thigh parallel to the floor Continue through the starting position as though you are on a bike keeping your right knee bent and raising your right heel upward behind your right thigh Complete repetitions and repeat on opposite side k q s k q b k r a k q b new l o k r k r l o h t k q r s abs s b b new c t c t new f p e a b e a 1 e u k q e n e m l o new k q e new e abs n...

Page 45: ...ee slightly bent bend your left knee and raise it bringing your left thigh parallel to the floor Return slowly to starting position Complete repetitions and repeat on opposite side Lower Body 45 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c t c t new f p e g a b e a 1 e u k q e n m s t u a e m l o new k q e new e abs new1 new2 m abs ...

Page 46: ...ay from the machine Keeping one knee on the floor raise your left leg so that the thigh is parallel to the ground and the leg is extended straight Slowly bend then straighten the left leg keeping the thigh extended parallel to the ground Complete repetitions and repeat on opposite side k q s k q b k r a l o k r k r l o h t k q r s b b new c t c t new f p e a b e a 1 e u k q e n a e m new1 new2 ...

Page 47: ...cuff attached to your left leg With your right knee slightly bent raise your left heel up behind your left thigh Return slowly to starting position Complete repetitions and repeat on opposite side Lower Body 47 k q s k q b k r a l o k r k r l o h t k q r s b b new c t c t new f p e a b e a 1 e u k q e n a e m new1 new2 ...

Page 48: ...ly bent extend your right leg sideways away from your left leg while keeping your right knee straight Keep your left knee aligned over your left foot and avoid bringing the right leg forward or backward Return slowly to starting position Complete repetitions and repeat on opposite side k q s k q b k r a l o k r k r l o e n h t k d q r s b b new c t c t new f p e g a b e a 1 e u k q e n m s t u a e...

Page 49: ...th your left side toward the machine and a leg cuff on your left leg Attach the leg cuff to your left leg Standing on your right leg with the knee slightly bent extend your left leg sideways in front of your right leg Keep your right knee aligned over your right foot and avoid thrusting your right hip out to the side Return slowly to starting position Complete repetitions and repeat on opposite si...

Page 50: ...thout bending the knee and keeping the toes pointed straight down toward the floor Place your hands on the seat back for stability if necessary Avoid arching your lower back to increase the movement Return slowly to starting position Complete repetitions and repeat on opposite side k q s k q b k r a k q b new l o k r k r l o h t k q r s abs s b b new c t c t new f p e a b e a 1 e u k q e n e m l o...

Page 51: ...s behind the leg roller at the bottom of the machine With your back against the pad extend your legs forward straightening but not locking your knees Return slowly to starting position Complete repetitions Lower Body 51 l o k r k r l o e n h t k q r b b new c t f p e g a b e a 1 e u k q e n m s t u a e m new1 ...

Page 52: ...cles and raise your left knee to hip height for your starting position Extend your left foot forward straightening your left leg in front of your left hip Return slowly to starting position Complete repetitions and repeat on opposite side Lower Body 52 k q s k q b k r a k q b new l o k r k r l o h t k q r s abs s b b new c t c t new f p e a b e a 1 e u k q e n e m l o new k q e new e abs new1 new2...

Page 53: ...ned over your right foot straighten your left leg using the muscles on the front of your thigh Keep your abdominal muscles engaged throughout the movement to maintain proper body alignment and avoid arching your lower back Return slowly to starting position Complete repetitions and repeat on opposite side Lower Body 53 k q s k q b k r a k q b new l o k r k r l o h t k q r s abs s b b new c t c t n...

Page 54: ...h on the bar and your arms extended down With your feet hip distance apart and facing directly forward slowly rise up onto your toes Return slowly to starting position Complete repetitions k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c c t new f p e g a b e a 1 e u k q m s t u a e m l o new k q e abs m abs ...

Page 55: ...ur arms extended down With one foot raised from the ground slowly rise onto the toes of your opposite foot Return slowly to starting position Complete repetitions and repeat on opposite side Lower Body 55 k q s k q b k r a k q b new l o k r k r l o e n h t k d q r s abs s b b new c c t new f p e g a b e a 1 e u k q m s t u a e m l o new k q e abs m abs ...

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