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Recovery Exercises

RAVITY

Standing Side Stretch

Muscles Targeted:

Arms, Ribs, Obliques,

Lats, Lower Back, Hips, Hamstrings

STEP ONE

- Facing the anchor point with

legs shoulder width apart and GoGravity Gym

handles in hand, hinge and press your hips

back while extending your arms. Keep your

head between your arms facing the floor,

heels flat on the ground, and legs straight.

STEP TWO

- Pivot yourself to one side. Facing

the wall, hold stretch. Release back to the

starting hinged-hip position and repeat on the

other side.

You may do reps/sets for mobility, or hold

the position for a great stretch.

Содержание GoGravityGym

Страница 1: ...TrainingManual IMPORTANT Read and follow all warnings and information before use to reduce the risk of serious injury or fatality ...

Страница 2: ...trength Cardio Exercise Program 11 Flexibility Mobility Exercise Program 12 UPPER BODY EXERCISES Bicep Curls 13 Standing Chest Press 14 Y Deltoid Fly 15 Transverse Pull 16 LOWER BODY EXERCISES Alternating Back Lunge 17 Calf Raises 18 Lunge Fly 19 CORE EXERCISES Standing Plank 20 Mountain Climbers 21 Oblique Crunch 22 Straight Leg Sit Up 23 RECOVERY EXERCISES Figure Four Stretch 24 Hip Hinge 25 Sta...

Страница 3: ...s program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or through their licensors You agree th...

Страница 4: ... intended for adult use only and are not to be used by children under 18 Keep GoGravity Gym out of the hands of children at all times GoGravity Gym can pose a strangulation hazard to children and pets therefore must NEVER be left unattended To avoid accidents uninstall and store GoGravity Gym out of the reach of children when not in use GoFit LLC is not responsible for any personal property damage...

Страница 5: ...M INCLUDES A 2 GoGravity Straps B 1 Hub Anchor Strap C 1 Door Anchor D 2 Power Handles E 2 Foot Straps F 1 Mesh Carry Bag A B C D E F WARNING GoGravity Gym components should not be utilized with other GoFit Exercise products or components ...

Страница 6: ...re 1 Ensure that carabiners are completely and properly latched before use Only use GoGravity Gym on SOLID WOOD or METAL doors WARNING This door anchor illustration is solely for the use of the door anchor that accompanies the GoGravity Gym and should not be utilized for other GoFit Exercise products or components ...

Страница 7: ...or is closed the Door Anchor fits snuggly between the top of the door and the door jamb The Door Anchor Stopper must rest securely against the door frame When installed properly the anchor ring is facing you on the exercise side of the door after you have closed the door toward you Views from non exercise side of door View from exercise side of door Door Jamb Wall Hinge Door Door Frame Door Anchor...

Страница 8: ...chor 4 Pull on handles to ensure the anchor point will support your body weight Hub Anchor Installation GOGRAVITY GYM Wrap Hub Strap securely and ensure that ALL carabiners are properly installed and latched before use Hub Strap with loops to adjust length and create a secure anchor point Hub Carabiner to secure through hub strap loop Back View Hub Carabiner attached through Hub Strap Loop Top Vie...

Страница 9: ... length adjustment TO SHORTEN FIGURE 2 Press cam buckle and pull adjustment tab up towards anchor point TO LENGTHEN Press cam buckle and pull strap down away from anchor point Press cam buckle to adjust strap Adjustment Tab Pull adjustment tab towards anchor point Figure 2 Shortening straps ...

Страница 10: ...EP ONE Sit facing door place your right foot in the left side cradle Cross your left leg over your right and place in right foot cradle STEP TWO Keeping your feet in cradles roll to your right to your knees or directly into a push up position 9 ...

Страница 11: ...the resistance as Feet out wide give a much better base or foundation whereas having one foot off the ground will challenge your center of gravity even more so by creating even greater instability Maintenance Care Clean GoGravity Gym and components with mild soap and warm water DO NOT submerge completely in water DO NOT use abrasive or chemical cleaners The life span of your GoGravity Gym will dep...

Страница 12: ...Transverse Pull 1 1 1 1 2 2 30 sec 45 s 45 sec ec 45 45 sec sec 30 sec NR NR NR NR Alt Back Lunge Alt Back Lunge 1 1 2 2 3 3 45 sec 45 s 45 sec ec 60 60 sec sec 30 sec 30 s 30 sec ec AR AR Calf Raise Calf Raise 1 1 2 2 3 3 30 sec 30 s 30 sec ec 45 45 sec sec 30 sec AR AR AR AR Alt Lunge Fly Alt Lunge Fly 1 1 2 2 3 3 45 sec 45 s 45 sec ec 60 60 sec sec 30 sec 60 s 60 sec ec NR NR Standing Plank Sta...

Страница 13: ...form controlled reps perform controlled reps for 30 45 sec on each side for 30 45 sec on each side 20 30 sec 20 30 sec FM FM Figure Four Stretch Figure Four Stretch 2 2 2 2 3 3 Stretching Stretching Hold position 20 30 sec Hold position 20 30 sec Mobility Mobility perform controlled reps perform controlled reps for 30 45 sec on each side for 30 45 sec on each side 20 30 sec 20 30 sec FM FM Hip Hin...

Страница 14: ...y Advanced Increase your angle STEP ONE Stand facing door with feet close together With palms facing up and your arms extended grip GoGravity Straps narrower than shoulder width apart Walk feet toward door until your body is at a 45 degree angle STEP TWO Bending arms at elbows pull body upward while squeezing biceps until your arms are bent to a 90 degree angle Slowly extend arms to starting posit...

Страница 15: ...ogether STEP ONE Facing away from the GoGravity Gym anchor grip the straps slightly wider than shoulder width Body should be at a 45 degree angle to floor with feet close together Slowly lean into handles with full body weight until hands are almost level with chest STEP TWO While keeping core engaged exhale and push upward using chest and triceps muscles to drive body away from handles Inhale and...

Страница 16: ... a T position STEP ONE Face the GoGravity Gym anchor keep your feet shoulder width apart extend your arms straight while holding onto the GoGravity Gym handles Once there bring your feet in closer to the anchor point so you are now leaning back at a 30 45 degree angle STEP TWO From this leaned back position engage your shoulders and pull the GoGravity Gym handles up over your head Keep your arms s...

Страница 17: ...and pull into your chest keeping your elbow locked into your side The other arm is outstretched in front of you touching the extended GoGravity Gym strap STEP ONE Leading with the outstretched arm begin to slowly lean back and rotate until you end up with both arms outstretched in the form of a T Remember to keep your leading arm straight and slowly extend your arm that has the hold of the strap S...

Страница 18: ...uscles Targeted Quadriceps Glutes Hamstrings STEP ONE Facing the GoGravity Gym anchor keep your feet shoulder width apart Take a step back with one leg and lower down into a lunge position Your arms will be extended front knee will be bent at a 90 degree angle and your back knee should almost be touching the ground STEP TWO Press into your front leg and pull forward bringing you back to the your s...

Страница 19: ... slightly apart Adjust straps short enough that they reach your armpits but don t force your shoulders upwards Straps will be placed between your arms and torso with elbows bent and palms facing each other MOVEMENT With feet flat on the floor and pelvis tucked Raise your feet to their tip toe then lower back down Keep pelvis tuck and glutes squeezed throughout the movement ...

Страница 20: ...et close together MOVEMENT Step forward into a lunge position while reaching both arms out laterally in a T position Make sure your knee is not going past your toes Back leg will remain straight Drive back up with your front leg while simultaneously bringing your arms back the center of your body in a flying motion Repeat on the other side This exercise is excellent for stretching and opening up t...

Страница 21: ...ings Quadriceps Exercise utilizes Foot Cradles POSITION Stand facing away from the GoGravity Gym anchor point Place your forearms arms in the foot cradles While keeping your heels on the ground lean forward to a 45 degree angle Keep elbows bent at 90 degree angle Hold Plank OPTIONAL MOVEMENT While holding Plank position extend one or both arms up over head keeping them in line with your body Try n...

Страница 22: ... Hamstrings Quadriceps STEP TWO As quickly as you can pull your right knee towards your chest without letting it touch the floor return to start position then pull your left knee towards your chest Don t let your back round out and keep your booty down STEP ONE Facing away from GoGravity Gym anchor point place feet in cradles and assume a high plank position Make sure your hips are in line with yo...

Страница 23: ...NE Utilizing foot cradles assume a standard push up position with feet in foot cradles Extend arms while making sure hips are in line with back and abs are engaged STEP TWO Make sure hips and back are in line and core is engaged Exhale and draw knees in toward torso at a 45 degree angle to your side Return to starting position STEP THREE On opposite side exhale and draw knees in toward torso at a ...

Страница 24: ...s Targeted Abdominals Hamstrings Traps MOVEMENT While keeping your legs straight engage your core and sit up keeping your arms straight up and fingers pointing at the ceiling With control lower down one vertebrae at a time Repeat POSITION Facing towards the GoGravity Gym anchor point place heels in cradles and lie back with arms straight up with fingers pointing to the ceiling Recovery Exercises G...

Страница 25: ... on your left foot Cross and rest your right ankle on your left leg above your knee forming a figure four STEP TWO While keeping your chest up and core engaged Sit back on your left leg until your right thigh is parallel to the floor Hold position Exhale drive upward through your heel while squeezing glutes and release the position Repeat on the other side You may do reps sets for mobility or hold...

Страница 26: ...xtended in front of you pressing on the GoGravity Gym handles and your feet wider than shoulder width apart MOVEMENT With a straight back bend forward from your hips pushing your hips back and extending your arms forward Drive your hips forward to return to the start position You may do reps sets for mobility or hold the position for a great stretch ...

Страница 27: ...oGravity Gym handles in hand hinge and press your hips back while extending your arms Keep your head between your arms facing the floor heels flat on the ground and legs straight STEP TWO Pivot yourself to one side Facing the wall hold stretch Release back to the starting hinged hip position and repeat on the other side You may do reps sets for mobility or hold the position for a great stretch ...

Страница 28: ...check your equipment thoroughly for any signs of damage defect or wear If any is found discontinue use immediately and contact GoFit for assistance This product is not intended for commercial use WARNING Go to www gofit net for product information 2021 GOFIT LLC TULSA OK USA All rights reserved MADE IN CHINA No part of this publication may be reproduced or transmitted in any form or by any means e...

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