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Summary of Contents for PROSOURCEFIT POWER TOWER
- Page 1 POWER TOWER Instruction Manual & Exercise Guide...
- Page 2 Regularly check and tighten all parts of the Power Tower before each use. Care & Storage Instructions To clean the Power Tower, wipe down with disinfectant wipes after use. You may also wipe down with a soft cloth using a water and mild detergent solution.
- Page 3 POWER TOWER ASSEMBLY INVENTORY - Dip Frame (2) - Pull-Up Bar (1) - Top Frame (2) - Lower Base Connector (1) - Upper Base Connector (1) - Base Frame (2) - Dip Handle (2) - Back Bar (1) - Cross Bar (1)
- Page 4 POWER TOWER ASSEMBLY INSTRUCTIONS STEP 1 Slide two rubber boots (M) onto the ends of both base frames (F). STEP 2 Align the holes at the bottom of the dip frame (A) with the holes of the base frame (F). Insert 2...
- Page 5 POWER TOWER ASSEMBLY INSTRUCTIONS STEP 5 Attach the back cushion (K) to the back mount (J) with 4 back cushion screws (W). STEP 6 Insert the back mount (J) into the back bar (H) and secure with the back cushion knob (O).
- Page 6 POWER TOWER ASSEMBLY INSTRUCTIONS STEP 8 Attach the pull-up bar (C) to the top frame (B) with 2 pull- up bar screws (T) and secure with 2 pull-up bar knobs (R). STEP 9 Slide the dip handles (G) into the dip frame (A) near the arm cushions (L).
- Page 7 E X E R C I S E G U I D E PULL-UP Place palms facing away from your body on the cushioned grips of the pull- up bar. Keep arms straight with shoulders relaxed and hang straight down without swinging.
- Page 8 ASSISTED PULL-UP OR CHIN UP Loop an X-Fit Power Resistance Band around the pull-up bar on the tower. Facing the tower, grip the pull-up bar. For a pull-up, grip the bar with your palms facing away from you. For a chin-up, grip the bar with your palms facing towards you.
- Page 9 CLOSE GRIP PULL-UP Place palms facing away from your body on the inner part of the pull-up bar. Your hands should be shoulder-width apart. Keep arms straight with shoulders relaxed and hang straight down without swinging. Pull up in a smooth motion until chin is over the bar, then lowering smoothly to the starting position.
- Page 10 CHIN UP Place palms facing towards your body on the pull-up bar. Keep arms straight with shoulders relaxed and hang straight down without swinging. Pull up in a smooth motion until chin is over the bar, lower smoothly to the starting position.
- Page 11 DIPS Stand facing the tower and grip the horizontal dip handles. Straighten your arms and bend your knees so your feet are off the ground. Bend your arms and lower your body. Straighten your arms and rise back up.
- Page 12 ASSISTED DIPS Use an X-Fit Power Resistance Band for assisted dips. Start with a heavier resistance band for extra support. Place the band around the horizontal dip handles so the middle of the band falls under the two handles. Grip each handle and slowly place your knees in the middle of the band. When you are securely resting on the band, extend your arms.
- Page 13 KNEE RAISES Stand facing away from the tower, place your forearms on the arm cushions and grip the vertical handles. Raise your knees to your chest while engaging your core and keeping your shoulders back. Lower your knees but keep your feet off the ground. Continue to raise your knees and lower back down without touching the ground.
- Page 14 OBLIQUE KNEE RAISES Stand facing away from the tower, place your forearms on the arm cushions and grip the vertical handles. Raise your knees to your chest while engaging your core and keeping your shoulders down. With your knees raised, twist your torso so your knees move to the left. Twist back and lower your knees, but keep them off the ground.
- Page 15 SCISSOR KICKS Stand facing away from the tower, place your forearms on the arm cushions and grip the vertical handles. Lift yourself off the ground and raise one leg straight in front of you. Lower your leg and raise the opposite leg straight in front of you. Continue to alternate raising each leg.
- Page 16 PUSH-UP Grip the handles on the base of the tower and assume a plank position with you arms extended straight. Your feet should be shoulder width apart. Bend your arms and lower your body down keeping your back straight. Straighten your arms and rise back to plank position.
- Page 17 MOUNTAIN CLIMBERS Grip the handles on the base of the dip stand and assume a push-up position. Bring one knee to your chest keeping your back straight. Straighten your leg back to push-up position. Bring the opposite knee to your chest keeping your back straight. Continue alternating legs quickly.
- Page 18 L-SIT Stand facing away from the tower, place your forearms on the arm cushions and grip the vertical handles. Raise your legs straight in front of you so they are parallel to the ground. Keep your core engaged and your shoulders down. Lower your legs back down, but keep them off the ground.
- Page 19 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
- Page 20 Train like a Pro, Train with ProsourceFit!
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