Exercise Descriptions - Abdominals; Glute Kick; Abdominal Crunch; Vertical Knee Raise - Hoist Fitness Fitness trainer Workout Manual

4. Keeping your leg straight and in front of your body, move leg
outward and upward as far as possible keeping your body
straight.
5. Slowly return to the starting position.

:: GLUTE KICK

1. Attach the padded cuff to the lower pulley.
2. Attach the cuff to your ankle, angle your upper body forward
using the back pad for balance.
3. Keep your hips stationary and your leg straight. Slowly raise
your foot backwards and up as far as possible.
4. Contract the buttocks at the peak of the movement then slowly
return your leg to the starting position.

:: EXERCISE DESCRIPTIONS - ABDOMINALS

EXERCISE

1. Abdominal Crunch

2. Vertical Knee Raise

3. Side Bends
:: ABDOMINAL CRUNCH
1. Attach the strap handles to the middle pulley.
2. Grip a strap handle in each hand over your shoulders. 3.
Curl your body forward approximately half way towards your
knees, pivoting from the upper abdominal area.
4. Slowly return to the starting position while maintaining tension
on the abdominal area.
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MUSCLE GROUPS
Upper Abdominals
Lower Adominals/Hip Flexors
Obliques
quality strength training equipment since 1977
1. Sit upright with your back Supported by the back pad.
2. Hold the chest press handles against your chest and slightly
below your neck.
3. Curl your body forward approximately half way towards your
knees, pivoting from the upper abdominal area.
4. Slowly return to the starting position while maintaining tension
on the abdominal area.
:: VERTICAL KNEE RAISE
1. Stand with back against the VKR back pad.
2. Position arms above the elbow pads and grip the upward
handles.
3. Prop body up using the step. Position forearms and elbows
on pads.
4. Support body weight and slowly lift legs upward pivoting from
hip to full contraction. (legs can be either straight or bent at
the knee)
5. Slowly return to starting position.