Sports Exercise Program; Side Bends - Hoist Fitness Fitness trainer Workout Manual

:: SIDE BENDS

1. Lock the leg extension arm with the hook latch and attach a
strap handle to the lower pulley.
2. Stand sideways to the machine and grip the handle with the
hand closest to the machine.
3. Keep arm straight while crunching your upper body over and
away from the machine.
4. Slowly return to the starting position.
:: BASEBALL
EXERCISE
Abdominal Crunch
Vertical Knee Raise
Side Bends
Leg Extension
Leg Curl
Calf Raise
Inner Thigh Kick
Outer Thigh Kick
Vertical Bench
Lat Pull down (front)
Shoulder Press
Upright Row
Front Deltoid Raise
Preacher Curl
Triceps Pushdown
Reverse Curl
15 15

:: SPORTS EXERCISE PROGRAM

SETS REPS
2 20-30
2 20-30
1 20-30
3 8-10
3 8-10
3 15-20
2 10-12
2 10-12
3 8-10
3 8-10
3 8-10
3 8-10
2 12-15
3 8-10
3 8-10
2 12-15
:: BASKETBALL
EXERCISE
Leg Extension
Leg Curl
Calf Raise
Vertical Bench
Lat Pull down (front)
Shoulder Press
Bent Over Row
Preacher Curl
Triceps Extension
Back Hyper
Abdominal Crunch
Side Bends
:: CYCLING
EXERCISE
Leg Extension
Leg Curl
Calf Raise
Inner Thigh Kick
Outer Thigh Kick
Incline Press
Low Row
Rear Deltoids
Standing Curl
Triceps Extension
Back Hyper
Side Bends
:: FOOTBALL
EXERCISE
Leg Extension
Leg Curl
Calf Raise
Vertical Bench
Pec Crossover
Shoulder Press
Front Deltoid Raise
Lat Pull down (front)
Upright Row
Preacher Curl
Triceps Pushdown
Back Hyper
Abdominal Crunch
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SETS REPS
3 8-10
3 8-10
2 15-20
3 8-10
3 8-10
3 8-10
2 15-20
3 8-10
3 8-10
2 12-15
2 20-30
1 20-30
SETS REPS
2 15-20
2 15-20
1 15-20
1 15-20
2 15-20
2 10-12
2 10-12
2 10-12
2 10-12
2 10-12
2 12-15
2 20-30
SETS REPS
4 6-8
4 6-8
3 20-30
4 6-8
2 12-15
4 6-8
2 12-15
4 6-8
4 6-8
4 6-8
4 6-8
3 12-15
3 20-30