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This exercise recruits back, shoulder,
bicep, forearm, stomach, buttock,
quad, and hamstring muscles.
This exercise recruits chest, shoulder,
triceps and back muscles.
This exercise recruits chest, shoulder,
triceps and back muscles.
NOTE: Check for routine fitness updates at:
FLOWBAR
FlowBar Exercises
For squat-assisted pull-ups:
T
he FlowBar should be adjusted to approximately face
height. Stand with your back to the door. With your feet
shoulder width apart and approximately 2 feet from door,
grip the FlowBar at the sides.
Keeping your heels on the ground, sit straight down until
your arms are fully extended and your knees are at a 90
degree angle, then pull yourself back up to the starting po-
sition. Use as much upper body strength as possible for as
long as you can, then let your lower body take over.
For optimum strength and toning, repeat progressively to a
goal of two continuous minutes.
For squat-assisted dips:
T
he FlowBar should be dropped down to approximately
hip height and flipped over so you can fit inside the bars
with your back to the door.
Grip the bars on the outside of the strap, with your feet 1-2
ft in front of you. Keeping your heels on the ground, sit
straight down until your elbows are at a 90 degree angle
(no lower), then press back up to the starting position.
Use as much upper body strength as possible for as long
as you can, then rely on your lower body to take over.
For optimum strength and toning, repeat progressively to a
goal of two continuous minutes.
For push-ups:
P
lace the FlowBar on the ground so that the side bars are
off the ground and the open side is away from you.
Place your hands on the side bars in a neutral grip. Hands
should be directly below shoulders.
Whether performing full push-ups or bent knee push-ups,
lower yourself six inches from the ground then push back
up to starting position.
For optimum strength and toning, repeat progressively to a
goal of two continuous minutes.
*Tested to 300 lbs on a solid core door.
849 Second Street, Encinitas, CA 92024
(760) 230-6752
sales@navyseals.com
®
http://navyseals.com/flowbar
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