Viavito ROKAI Exercise Manual Download

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Exercises Guide.

Standing Exercises

Dead Lift

Exercise

Dead Lift

Muscles Targeted

Hamstrings, glutes

Instructions

• Stand on the footplates and hold the bar horizontally in

both hands a shoulder distance apart with the palms facing
inwards at hip level

• Hinge from the hips and maintain a tall torso as you fold the

body forward and glide the hands to knee level

• Return to standing

Sets and Reps

3 sets of 15

Summary of Contents for ROKAI

Page 1: ...Instructions Stand on the footplates and hold the bar horizontally in both hands a shoulder distance apart with the palms facing inwards at hip level Hinge from the hips and maintain a tall torso as y...

Page 2: ...knee level Bend the elbows and slowly pull the bar to the torso at navel level keeping it horizontal as you do so Extend the arms to knee level Return to the start position Sets and Reps 3 sets of 15...

Page 3: ...e bar up and for wards to shoulder height keeping the back stable the arms extended and the bar horizontal Return to the start position Sets and Reps 3 sets of 12 Bicep Curl Exercise Bicep Curl Muscle...

Page 4: ...torso and ensuring the bar remains horizontal Extend the arms to return to the start position Sets and Reps 3 sets of 10 Single Side Row Exercise Single Side Row Muscles Targeted Biceps triceps should...

Page 5: ...oth hands and draw it into the waist and hold it there Slowly extend the working leg and bend it again Sets and Reps 3 sets of 20 on each side 1 2 Sitting Exercises Double Leg Press Exercise Double Le...

Page 6: ...the ribs to the side on which the handle is held bending the arm and drawing it back as you do so Return to centre and then repeat Sets and Reps 2 sets of 15 each side Seated Alternate Twist Exercise...

Page 7: ...keeping the elbows high and taking it wide as you do so Re extend the arm to the start position Sets and Reps 3 sets of 15 Wide Chest Pull Exercise Wide Chest Pull Muscles Targeted Chest and shoulders...

Page 8: ...ms long Bend the arms back to start position and repeat Sets and Reps 3 sets of 10 Seated Bicep Rise Exercise Seated Bicep Rise Muscles Targeted Chest shoulders biceps Instructions Sit on the seat wit...

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