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Summary of Contents for PROSOURCEFIT POWER DIP STATION
- Page 1 POWER DIP STATION Instruction Manual & Exercise Guide...
- Page 2 Station. Begin each exercise slowly and with control to learn proper form, balance, and coordination. The Power Dip Station is not a toy or plaything. KEEP OUT OF REACH OF CHILDREN or any individual who may require supervision. See a physician immediately in the event of chest or stomach pain, nausea, dizziness, palpitations, or breathing difficulty.
- Page 3 ASSEMBLY INVENTORY HANDLE BAR x 2 pieces CONNECTING RAIL x 1 piece BASE x 2 pieces HOLDER RUBBER CAP ADJUSTABLE KNOB x 2 pieces x 4 pieces x 2 pieces SCREW NUT/THICK WASHER/THIN WASHER x 12 pieces x 12 pieces each DOUBLE OPEN-END WRENCH x 2 pieces...
- Page 4 ASSEMBLY INSTRUCTIONS STEP 1 Slide two rubber caps into each base with the longest side on the bottom. STEP 2 Align the holes at the bottom of the holder with the holes on the base. Place a thick washer on 4 screws and insert through the aligned holes.
- Page 5 Grip each handle of the Power Dip Station and slowly place your knees in the middle of the band. When you are securely resting on the band, extend your arms.
- Page 6 TRICEP DIPS Stand between the dip bars and grip each handle. Bend your knees and bend your elbows to dip your body down. Extend your arms to lift your body back up. Repeat 10-15 times.
- Page 7 LEG RAISES Stand between the dip bars and grip each handle. Extend your arms so your feet are off the ground. Lift both legs together to form an L-position while keeping your arms straight and strong. Lower legs back down, but keep them off the ground. Repeat sequence 10-15 times.
- Page 8 STATIC HOLD Stand between the dip bars and grip each handle. Extend your arms so your feet are not touching the ground and hold for 30 seconds. Make sure your posture is upright and you do not sink into your shoulders.
- Page 9 KNEE RAISES Stand between the dip bars and grip each handle. Extend your arms so your feet are off the ground. Raise your knees to your chest while keeping your arms straight and strong. Lower your knees but keep your feet are off the ground. Repeat sequence 10-15 times.
- Page 10 L-SIT BICYCLES Stand between the dip bars and grip each handle. Extend your arms so your feet are off the ground. Lift both knees towards your chest. Extend one leg at a time straight out in front of you while the other leg is still bent close to your chest.
- Page 11 INVERTED ROWS Sit between the dip bars and grip the handles above you. The handles should be right above your chest. Extend your legs out in front of you, shoulder-width apart and your feet flat on the ground. You should be lifted off the ground with your arms extended. Pull yourself up towards the handles until your chest reaches the handles.
- Page 12 L-SIT PULL UPS Sit between the dip bars with your legs extended in front of you. Grip each handle above you with palms facing each other and thumbs on the outside of the handle. Pull yourself up keeping your legs extended in front of you. Lower to form a 90-degree angle with your arms.
- Page 13 MOUNTAIN CLIMBERS Grip the handles on the base of the Power Dip Station and assume a push-up position. Bring one knee to your chest keeping your back straight. Alternate legs and repeat for 30 seconds.
- Page 14 L-SIT HOLD Stand between the dip bars and grip each handle. Extend your arms so your feet are off the ground. Lift both legs together to form an L-position while keeping your arms straight and strong. Hold for 30 seconds. As you build strength, hold for more time.
- Page 15 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 16 Train like a Pro, Train with ProsourceFit!
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