20
Exercise#
Description
Page #
Exercise#
Description
Page #
7
Stretcher
7
7
Stretcher
7
2
Arm Pullover
6
35
Groin Stretch
21
32
Twisting Squat
20
26
Toe Raise
17
3
Butterfly
6
27
Lunges
17
33
Tennis Backhand
20
10
Surfer
8
22
Laying Curls
15
25
One Legged Squat
17
1
Leg Pulls
6
2
Arm Pullover
6
18
Front Press*
22
1
Leg Pull
6
10
Surfer
8
3
Butterfly
6
34
Laying High Pull
20
*Wing Accessory is needed to perform this exercise.
A
DDITIONAL
E
XERCISES FOR
S
PORTS
S
PECIFIC
P
ROGRAMS
#32 Twisting Squat:
Unhook arm pulley
cable. Attach wing accessory.
Lay at bottom of glideboard with feet placed
firmly on the wing accessory. Bend knees
twisting to one side. Straighten legs so the
glideboard slides up the rail. Bend knees
again, twisting to the other side. Repeat
#33 Tennis Backhand:
Hook arm pulley
cable.
Grasp one handle and sit sideways on the
glideboard (feet may also be extended from
glideboard). Cross handle in front of your
body. Pull the cable straight across the front
of your chest to a position directly lateral to
your body. Keep wrist straight. Repeat.
#34 Laying High Pull:
Hook arm pulley
cable.
Grasp handles. Facing the height adjustment
column, lay on your back. Bend legs into a
tucked position. With palms facing down,
pull handles so they slide parallel with your
body to your shoulders. Then slide them
back down. Repeat.
Muscle Groups Exercised:
Thighs, Calves, Hips, Buttocks, Front Thighs
Muscle Groups Exercised:
Rear Deltoid, Forearm, Biceps, Lats and Back
Muscle Groups Exercised:
Shoulders, Trapezius, Biceps
S
PORTS
S
PECIFIC
P
ROGRAMS
These programs are designed to aide in training for specific sports.
T
ENNIS
R
UNNING
/W
ALKING
