Exercise Guide Torus 408

Functional Strength
Exercise Guide
Fast, convenient weight training that helps you look better,
feel better and perform better during everyday activities.
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Welcome to
Functional Strength
Training from
Horizon Fitness
For extraordinary living

on ordinary days
Whether your daily routine involves putting away dishes
and groceries, playing a round of golf, or spending time
outdoors with your garden or grandkids, functional
strength training can help you increase your range of
motion, prevent injury, and simply enjoy your favorite
activities more. Regardless of your age or tness level.
Functional strength training builds the muscles that
increase your overall quality of life. Giving you the power
and condence you need to make the most out of even the
most ordinary day.
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Horizon Fitness
Functional Strength
Home Gym Features
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1 Top pulley
2 Bar
3 Radial arms with 5 positions
4 Handles / leg cuffs
5 Removable seat
6 Leg roller 3
7 Adjustable foot plate
4
5
6 8
8 Low pulley
7
Product photo is for illustrative purposes only, your actual product may vary.
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How to Use this Guide

Your functional strength exercise guide includes:
1 EXERCISE BOOKLET
Warm-up stretches to prepare your muscles for a
functional strength workout.
Cool-down stretches to be performed after your
workout to reduce muscle soreness and speed
recovery time.
42 unique exercises organized by key muscle groups.
Training tips, 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 start a workout, simply choose one of the training

cards, read the instructions, nd the listed exercises in
your exercise booklet, and begin!
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Training Tips
Before you begin

You are strongly encouraged to consult with a physician
before starting any nutrition or exercise program.
To avoid injury during or after any physical activity,
always perform adequate warm-up and cool-down
stretches included in this guide. Each stretch should be
held for at least 60 seconds.
During the workout

Give yourself adequate rest periods between sets
and exercises. In many instances, this guide includes
recommended rest periods.
Concentrate on proper breathing throughout your workout
(deep breaths, in through nose and out
through 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 specic muscle
group to give it time to recover.
Proper cool down stretching is recommended.
Dont forget the cardio

Any functional strength training program should include
cardiovascular exercise, such as walking, running, or
bicycling, to help improve your metabolism and overall
health as you strengthen your heart and lungs.
Horizon Fitness offers a full line of cardio equipment to
complement our functional strength training home gyms.
To nd the Horizon treadmill, elliptical or exercise bike
that helps you enjoy a total body workout at home,
visit horizontness.com.
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Progressing Your Routine

Changing your functional strength program every 4 to 6
weeks 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.
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Progression 1:
Visible Muscle Toning/Development
As you increase the weight, decrease the number of
repetitions within each set.
6 to 12 repetitions in each set (decrease weight as you
increase reps)
3 to 5 sets per exercise
Rest period between sets: less than 60 seconds
Progression 2:
Maximize Strength Gains
To fully develop the strength of your muscles, increase
your weight to a level that allows you to complete 1 to 5
repetitions.
1 to 5 repetitions in each set (based on weight)
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 gyms seat with a tness ball, or
standing on a half foam roll, while performing your
movements. Or you can mimic the demands of a specic
sport or daily activity.
12 to 20 repetitions
Rest period between sets: less than 90 seconds
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Warm-Up
Floor warm-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 ve times in each direction.
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Heel Drops
Lie on your back and press your lower back to the oor,
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
in order to press the lower back downward.
Keeping your lower back on the oor and using the
muscles of your lower abdomen, slowly drop one foot
to the oor.
Slowly return your foot to the starting position and
repeat with the opposite leg.
Repeat ve times on each side.
Spinal Twist
Lie on your back and press your lower back to the oor,
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 at your side.
Drop your knees slowly to one side of your body.
Return to center then drop to the opposite side. Your head
should turn in the direction opposite of your knees.
Repeat ve times in each direction.
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Standing warm-up stretches
Roll Up
Stand with feet facing
directly forward and hip
distance apart.
Bend your knees slightly.
Bend forward from the hips
and release your spine
toward the oor.
Tightening the stomach
muscles, slowly draw
your body into a standing
position, rolling up
through your spine.
Repeat ve times.
Bodyweight Squat
Stand with feet parallel
and directly below
the hips.
Slowly lower your hips as
though youre 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 should be
only as deep as you feel
you can control.
Repeat ve times.
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Standing Twist
Stand with feet parallel
and directly below the
hips, and tighten your
stomach muscles.
Keeping your stomach
muscles tightened and
twisting from the waist,
slowly rotate in one
direction and then
the other.
Repeat ve times.
Touch 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 the left side of your body.
Repeat ve times.
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12
Post-Workout Stretches
Cool-down stretches
Gluteal Stretch
Lying on your back, bend
both knees and place the
right foot on the oor.
Cross the left ankle on top
of the right thigh and gently
press the left knee away
from your body with your
left hand.
Pull the right thigh up and in
with your right hand.
Repeat on the other side.
Hamstring Stretch
Lie on your back, with
your legs on the oor 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.
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
make it easier.) Your right
foot should remain in line
with your hip.
Gently press your left heel
down towards the oor.
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Quadricep Stretch
Stand with feet parallel and
directly below the hips.
Bend your left knee and take
hold of your left foot with your
left hand. If you have difculty
reaching your foot, you may nd
it helpful to loop a strap or towel
around your foot. Raise your right
hand for balance.
Straighten the front of your left
leg so that the knee is pressing
toward the oor and you feel the
stretch on the front of your left
thigh.
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.
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 gently pull the arm
across the front of your body.
Bicep Stretch
Turning your thumbs toward
the ceiling, reach both arms
behind your body and lift them
up, keeping the arms straight.
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Upper Body 14
Chest Press
Radial arms in Position 3
Sit facing away from the machine with a handle in each hand.
Keeping your hands parallel to the oor, push the handles
forward directly in front of your body.
Return slowly to starting position.
Complete repetitions.
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Core Fly
Seat removed, replaced with tness ball (if available)
Sit (on tness ball or seat) facing away from the machine
and grasping one handle in each hand.
With your arms bent, raise your hands upward, bringing
your upper arms parallel to the oor 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.
Engage your abdominal muscles throughout the movement
to maintain proper alignment. Avoid arching your lower back.
Upper Body 15

Upper Body 16
Cross Crawl
Seat removed | Foot plate up
Stand facing away from the machine with the left handle
in your left hand.
With your left arm bent, raise your left hand and bring
your upper arm parallel to the oor and in line with
your shoulders.
In one movement, bring 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.
Complete repetitions and repeat on opposite side.

Power Fly
in your left hand.
Extend 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.
Upper Body 17

Upper Body 18
Revolved
Shoulder Press
Sit facing away from the machine with the left handle in
your left hand.
While tightening your abdominal muscles, use your left

hand to press the weight upward and to the right, rotating
from your waist and shoulders.

Shoulder Press
Sit facing away from the machine with a handle in each hand.
Start with your arms bent and elbows at your rib cage.
Press the weight up above shoulder height in front of

your body.
Upper Body 19

Upper Body 20
Seated
Inner Shoulder
Sit facing away from the machine with the left handle in
your left hand.
Bend your left elbow to bring your upper arm close to your rib
cage and your forearm parallel to the oor.
Hold this position as you rotate from your shoulder joint,
bringing the weight across the front of your body.

Standing
Inner Shoulder
Stand with your left side toward the machine, and the left
handle in your left hand.
Bend your left elbow to bring your upper arm close to your
rib cage and your forearm parallel to the oor.
bringing the weight across the front of your body.
As a progression, you may stand on one leg while working
the opposite arm.
Upper Body 21

Upper Body 22
Standing
Outer Shoulder
Stand facing the machine with the left handle in your

left hand.
Bend your left elbow to bring your upper arm close to your
rib cage and your forearm parallel to the oor.
drawing the weight away from the front of your body.

Standing
Arm Curls
Radial arms in position 5
Seat removed | Foot plate down
Stand facing the machine with a handle in each hand,

and standing on the foot plate.
With your hands in a comfortable position, wider than
shoulder width, 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.
Upper Body 23

Upper Body 24
Seated
Arm Curl
Sit facing away from the machine with a handle in each

hand and your elbows next to 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.

Buttery Sweep
Stand facing the machine with the right handle in your

right hand.
With your right arm bent, raise your right hand and bring
your upper arm parallel to the oor and in front of your
shoulder, at the 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.
Upper Body 25

Upper Body 26
Backhand
Extension
Stand facing the machine with the left handle in your

right hand.
Straighten your right arm and sweep the cable across your
body to extend the arm behind the right side of your body.

Tricep
Pressdowns
Bar attached to top pulley
Stand facing the machine with your hands at shoulder

width on the bar, and standing on the foot plate.
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.
Upper Body 27

Upper Body 28
Seated
Arm Flexion
Bar attached to top pulley
Sit facing away from the machine with your hands close
together on the bar, and your arms extended directly overhead.
Lean forward slightly.
Bending your arms, slowly pull the weight down behind
your head.

Bent Row
Radial arms in Position 5 (or bar attached to low pulley)
Stand facing the machine with a handle in each hand.

With your elbows bent at approximately the level of 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.
Upper Body 29

Upper Body 30
Seated
Floor Row
Two handles attached to low pulley
Sit on the oor, facing the machine, with a handle in each

hand and your feet pressed against the foot plate.
Your elbows should remain low and near your rib cage in
the starting position.
Pull the handles in toward your rib cage, moving your
elbows directly behind your body in a rowing motion.
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.

Pulldown
Bar attached to high pulley
Sit facing the machine with your hands on the bar grips.
Pull the bar down toward your body in front of the chest.
Upper Body 31

Upper Body 32
Overhand
Sweep
in both hands (or left hand).
Standing as though 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.
Complete repetitions and repeat on opposite side
(if using one hand, switch to the right hand).

Underhand
Sweep
in both hands (or left hand).
Standing as though you are about to swing a racquet,
sweep both hands up toward the right shoulder while
rotating through the waist and rib cage.
Complete repetitions and repeat on opposite side
(if using one hand, switch to the right hand).
Upper Body 33

Mid Body 34
Crosscourt
Smash
in your left hand.
Squat 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.

Lunge to Push
Stand facing away from the machine with the left handle in
your left hand, and your feet hip-distance apart.
To nd your foot position 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
oor, 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 chest press movement.
Mid Body 35

Mid Body 36
Power Swing
in both hands.
Squat down as 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.

Catch to Throw
Stand facing away from the machine with the left handle in
your left hand, and your feet hip-distance apart.
To nd 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.
Mid Body 37

Mid Body 38
Set Block
Stand facing away from the machine with a handle in

each hand.
As you lift into the standing position, press both hands
up and forward, away from your body, as though you were
blocking a volleyball.
If your product does not allow enough clearance to perform
this exercise, try it one arm at a time.

Power Pass
Stand facing away from the machine with a handle in

each hand.
As you lift into the standing position, press both hands
forward, away from your chest, as though you are passing
a basketball.
Mid Body 39

Mid Body 40
Agility Pass
Stand to the left side of the machine, facing away from it,
with the left handle in your left hand, and your feet
hip-distance apart.
To nd your 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.

Downhill Sweep
Stand facing the machine with a handle in each hand, and

your feet hip-distance apart (Advanced option: with the
right handle in your right hand, and standing on your
right leg).
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

Mid Body 42
Mogul Soar
Stand facing the machine with a handle in each hand, and

your feet hip-distance apart (Advanced option: with the
right handle in your right hand, and standing on your
right leg).
As you return to standing position, curl both arms up,
performing a bicep curl.
Complete repetitions (Advanced option: repeat on
opposite side).

Quick Turn
Leg cuff attached to low pulley
Stand facing away from the machine with leg cuff attached
to your left leg.
With your right knee slightly bent, bend your left knee and
raise it, bringing your left thigh parallel to the oor.
While keeping your left leg in the raised position, rotate
your waist, shoulders and torso towards the left side of the
body.
Lower Body 43

Lower Body 44
Power Cycle
Stand facing the machine with leg cuff attached to your

right leg.
With your left knee slightly bent, bend your right knee and
raise it, bringing your right thigh parallel to the oor.
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.

Knee Lift
Stand facing away from the machine with leg cuff attached
to your left leg.
With your right knee slightly bent, bend your left knee and
raise it, bringing your left thigh parallel to the oor.
Lower Body 45

Lower Body 46
Kneeling
Leg Curl
Attach the leg cuff to your left ankle and then come into
position on all fours on the oor, facing away from
the machine.
Keeping one knee on the oor, 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.

Knee Curl
Stand facing away from the machine with the leg cuff
attached to your left leg.
With your right knee slightly bent, raise your left heel up
behind your left thigh.
Lower Body 47

Lower Body 48
Outer Thigh
Stand with your left side toward the machine, and a leg cuff
on your right leg.
Standing on your left leg, with the knee slightly 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.

Inner Thigh
Stand with 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.
Lower Body 49

Lower Body 50
Reverse Leg Lift

Stand facing the machine with a leg cuff on your right leg.
Keeping your left knee very slightly bent, extend your right
leg behind your body without bending the knee, and
keeping the toes pointed straight down toward the oor.
Place your hands on the seat back for stability, if necessary.
Avoid arching your lower back to increase the movement.

Leg Extension
Leg roller attached to low pulley
Sit facing away from the machine.

Place the front of your shins 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.
Lower Body 51

Lower Body 52
Standing Leg
Extension
Stand facing away from the machine with a leg cuff on

your left leg.
Standing on your right leg, engage your abdominal muscles
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.

Core Quad
Extension
Leg cuff attached to radial arm position 4
Seat removed, replaced with tness ball (if available)
Sit (on tness ball or seat) facing away from the machine
with a leg cuff on your left leg, and your right foot on
the oor.
Keeping your right knee bent and aligned 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.
Lower Body 53

Lower Body 54
Heel Lift
Bar attached to low pulley
Stand facing the machine with your hands at shoulder width

on the bar, and your arms extended down.
With your feet hip-distance apart and facing directly
forward, slowly rise up onto your toes.

Single Leg
Heel Lift
Bar attached to low pulley
Stand facing the machine with your hands at shoulder

width on the bar, and your arms extended down.
With one foot raised from the ground, slowly rise onto the
toes of your opposite foot.
Lower Body 55

EXERCISE BY TIME
20-minute total body: beginner

This routine allows you to experience an effective, total body
workout in a short period of time.
Details
Repetitions: Choose a weight that allows you to complete 15
repetitions, or one set, of each movement.
Sets: Work up to completing three sets of each movement.

When you can easily complete 3 sets of 15 repetitions,
increase the resistance or try the intermediate workout.
Rest periods: Rest between sets for less than 90 seconds,

but for a period of time that is long enough for you to recover
sufciently to complete the next set.
Chest Press page 14

Pulldown page 31
Leg Extension page 51
20-minute total body: intermediate

This routine adds a reverse leg lift and an additional upper
body exercise. The lower repetitions will allow you to increase
your weight for greater muscle development.
Details
Repetitions: 10
Sets: 3
Rest periods: less than 60 seconds
Chest Press page 14

Pulldown page 31
Reverse Leg Lift page 50
Bent Row page 29
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EXERCISE BY TIME
30-minute total body

Builds upon the 20-minute total body routine, focusing
on smaller, visible muscle groups. Improves the appearance
of these areas, as well as strengthens the tendons and
stabilizing muscle bers of the shoulders and elbows.
Details
Repetitions: 15
Sets: 3
The 20-minute beginner routine PLUS:

Tricep Pressdowns page 27
Standing Arm Curls page 23
Bent Row page 29
45-minute total body

Builds upon the 20- and 30-minute routines by adding
additional exercises that focus on improving the stability and
functioning of the knees, hips, and shoulders, common sites
of injury. By utilizing a standing position, you will continue to
strengthen your core and increase the transferability of these
exercises to your daily activity. By working each side of the
body individually, you will improve the balance of strength
on each side of your body, independently addressing areas of
weakness or compensation.
Details
Repetitions: 15
Sets: 3
The 30-minute routine PLUS:

Inner Thigh page 49
Outer Thigh page 48
Revolved Shoulder Press page 18

TARGETED BODY TRAINING
Upper and Lower Body Training

The goal of targeted upper and lower body training is to
increase the muscular development of those areas by
stabilizing your body to target specic muscles for maximal
growth and strength.
Routines focus on more sets with fewer repetitions. You should

increase the weight you are lifting for the greatest benet.
The upper and lower body routines should be performed back-

to-back on alternating days of the week to strengthen your
entire body. Perform each workout at least 2-3 times per week
for best results.
Upper Body Routine Details

Repetitions: 8
Sets: 4
Chest Press page 14

Pulldown page 31
Shoulder Press page 19
Seated Arm Curl page 24
Seated Arm Flexion page 28
Seated Floor Row page 30

TARGETED BODY TRAINING
Lower Body Routine Details

Repetitions: 8
Sets: 4

Inner Thigh page 49
Outer Thigh page 48
Kneeling Leg Curl page 46

EXERCISE BY ACTIVITY
Sports and activity-specic exercises

Goal: Customize your functional strength training routine to
complement your favorite sports and activities.
Improve performance
Increase stability
Prevent injury
Method: Allows free standing, side to side, and twisting

movements, so you can customize a weightlifting routine that
incorporates the rotation, core engagement, and
multi-directional movement you use every day.
Time: These workouts are designed for use with the 20-minute
routines featured in this guide. Follow recommended sets/reps
and rest times accordingly.
Racquet sports (tennis, racquetball)

Overhand Sweep page 32
Underhand Sweep page 33
Crosscourt Smash page 34
Backhand Extension page 26
Golf
Underhand Sweep page 33
Backhand Extension page 26
Seated Inner Shoulder page 20
Standing Outer Shoulder page 22
Jogging / Running
Knee Lift page 45
Knee Curl page 47
Lunge to Push page 35
Inner Thigh page 49
Outer Thigh page 48
Hiking
Knee Lift page 45
Inner Thigh page 49
Cycling
Power Cycle page 44
Bent Row page 29
Core Fly page 15
Core Quad Extension page 53
Outer Thigh page 48

EXERCISE BY ACTIVITY
Baseball / Softball
Power Swing page 36
Catch to Throw page 37
Standing Inner Shoulder page 21
Standing Outer Shoulder page 22
Swimming
Buttery Sweep page 25
Cross Crawl page 16
Power Fly page 17
Volleyball
Set Block page 38
Power Fly page 17
Heel Lift page 54
Cross Crawl page 16
Basketball
Power Pass page 39
Inner Thigh page 49
Outer Thigh page 48
Heel Lift page 54
Cross-Country Skiing
Inner Thigh page 49
Outer Thigh page 48
Agility Pass page 40
Downhill Sweep page 41
Downhill Skiing
Mogul Soar page 42
Quick Turn page 43
Inner Thigh page 49
Outer Thigh page 48
Soccer
Knee Lift page 45
Single Leg Heel Lift page 55
Inner Thigh page 49

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Exercise Guide Torus 408

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Exercise Guide Torus 408

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Functional Strength

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For extraordinary living

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7 Adjustable foot plate

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How to Use this Guide

To start a workout, simply choose one of the training

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Before you begin

During the workout

After the workout

Dont forget the cardio

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Progressing Your Routine

Each variation will lead you to a different result.

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Standing warm-up stretches

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While tightening your abdominal muscles, use your left

Return slowly to starting position.

Complete repetitions and repeat on opposite side.

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Press the weight up above shoulder height in front of

Return slowly to starting position.

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Stand facing the machine with the left handle in your

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Stand facing the machine with a handle in each hand,

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Sit facing away from the machine with a handle in each

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Stand facing the machine with the right handle in your

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Stand facing the machine with the left handle in your

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Stand facing the machine with your hands at shoulder

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Stand facing the machine with a handle in each hand.

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Sit on the oor, facing the machine, with a handle in each

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Stand facing away from the machine with a handle in

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