HOIST - Surfside · 5. Pull handles forward and in until hands come together. 6. Slowly bring arms back to the starting position. 1. Adjust pec arms for comfortable pre-stretch. 2

quality fitness equipment since 1977

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HOIST® WORKOUT MANUAL

:: INTRODUCTION

To be successful in your exercise program, it is important to

develop an understanding of the basic principles of weight

training.

:: PLANNING FOR SUCCESS

Now that you have your Hoist Fitness System, it’s only natural

that you want to get started immediately. And you should-but

not before determining a set of realistic goals and objectives for

yourself. Deciding on an exercise plan that’s right for you prior to

starting will contribute significantly to your success.

Once you have your goals in mind, you need the appropriate

exercise program. The fitness professionals at Hoist have made

it easy by providing a guideline for creating your own weight

training program. Detailed instruction in performing each

exercise is also included. Please follow them carefully.

:: SPORTS TRAINING

Our Sports Training programs build strength and endurance,

allowing athletes to improve the skills important to their specific

sport.

:: INJURY REHABILITATION

Sports medicine experts recognize prescribed weight training as

an important part in the recovery of damaged joints and muscles.

Any injury rehabilitation should be under the close supervision of

a qualified physician.

:: DIET & EATING HABITS

The results of any workout program are greatly enhanced by

an appropriate diet plan. We strongly recommend consulting a

physician or visiting your local bookstore for more information on

diet and nutrition before beginning your exercise campaign. And

remember, for a well-toned “look”, keep your fat intake at 20% or

less of your total daily calories. READ THE LABELS on what you

eat.

:: FUNDAMENTALS

:: SETS & REPS

In weight training, the number of times you repeat the movement

of a specific exercise is known as a repetition, or rep. A set is a

fixed number of reps.

:: GRADUAL PROGRESSION

The demands placed on your muscles and joints must progress

gradually. A gentle but steady course of action is essential for

lasting results. There are four ways you can steadily increase the

intensity of your workout:

l Increase the resistancel Increase the number of repetitionsl Increase the number of exercises performed within the same

time periodl Increase the number of sets

:: MAKE IT A HABIT

Your body will respond to weight training and conditioning only

when you complete your workout on a regular basis. The Hoist

Fitness System will help you reach your goals-but only if you’re

consistent in using it.

:: DESIGN A PROGRAM FOR YOU

You are the one that is going to have to do the work, so make

the program yours and not someone else’s. Pick a time that

you feel the most comfortable with and use that time to do your

new workout. If your interests lie in weight loss and toning then

designing a muscle building workout would not be for you. Be

aware of the difference between a weight loss workout and one

which builds muscle.

:: CHOOSING THE MUSCLES TO WORK OUT WITH

To gain the most benefit out of your workout, it is necessary

to use muscles that complement each other. When using a

particular muscle you should use the supporting muscles as well.

The effects of this are twofold: 1) you will be able to increase your

muscular coordination, and 2) lift more weight safely. Example:

When using your chest muscles, you should also use your

shoulders and triceps as well.

:: INCREASE YOUR RESISTANCE PERIODICALLY

In order to keep improving your strength gains, you will need to

increase your resistance levels. Keep in mind that a little increase

goes a long way. It is not necessary to increase your resistance

level by more than 5% at any given time. If you increase your

resistance levels, make sure that you can still go through the

entire range of motion and that your repetitions do not go down

below your desired number.

9990 Empire Street | San Diego, CA 92126 | 858.578.7676 | 800.548.5438 | hoistfitness.com

quality strength training equipment since 1977

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:: TO STRETCH OR NOT TO STRETCH

Stretching your muscles out before, after and even during your

workout can aid you in your quest for fitness. Just a few minutes

can make a huge difference.

:: RECOVERY

Strengthening and toning your muscles properly also requires

a recovery period after each workout. We recommend training

three times a week with a rest day following each workout. If you

overtrain, your body may display one or more of the following

symptoms:

l A decrease in strength or overall performancel General body fatiguel Sore musclesl Longer recovery time between workouts

:: GETTING STARTED

:: BODY AWARENESS

Your ability to perform certain exercises is affected by a number

of factors, including age, health and level of fitness. If a certain

exercise hurts, don’t try to “work through the pain”. Switch to a

different exercise that works the same area without pain. Pain is a

distinct message from your body. Heed the advice.

In order to reach your goals effectively and safely! Please

remember the following suggestions:

l Always consult your physician before beginning any exercise program.

l Stop your workout immediately if you experience faintness or dizziness.

l Warm up properly. Calisthenics or stretching are an acceptable warm up. If you are planning a multiple set workout, use lighter weights on your first set as a warm up.

l Practice proper breathing during your workout - inhale during the least resistance and exhale during maximum resistance.

l Take your time and don’t rush the exercise. Follow through the full range of motion without jerking, swinging or twisting.

l Cool down after your exercise sessions. Light calisthenics and stretching after a workout are essential to your success.

l Maintain your equipment. HOIST MULTI-FUNCTION GYMS are built to last, but they still require preventative maintenance to function at their best. Be sure to inspect your machine before every workout.

l Keep hands & feet away from* moving parts.

:: FOR THE BEGINNER

:: SOMETHING TO THINK ABOUT

Begin your fitness adventure with a program that is easy to

accomplish and one that you enjoy. Because your benefits

are going to come from long term use of your HOIST FITNESS

SYSTEM, it is important that you maintain your program. The

more you enjoy your workout out in the beginning, the greater the

likelihood you’ll continue on to the next levels. If it’s too difficult,

you’ve added too much weight too soon. By simply adding

another set into the program you’ll have successfully doubled

your routine. Good for you! Keep up the good work. But don’t get

carried away. If you wish to increase the weight, do so by adding

only 5% more per set. These additions will push your body to the

maximum that it is ready for at this stage. Continue with this new

program for at least another 3-4 weeks. Make sure that you are

still maintaining good form and a full range of motion throughout

this level of your program.

Once you have become comfortable with the two set workout and

you feel that you could add another set into your program, go

ahead and do so. Remember: only add to your workout after you

feel comfortable with your current level.

:: INTERMEDIATE LEVEL SUGGESTIONS

:: TIME FOR A CHANGE

Since you’ve been working out now for a couple of months or

so, it’s time to change the routine a little. Working out is all about

challenging the body and pushing to new limits. The only way for

that trend to continue is to keep the body from getting “bored”

with what you’re doing. A change is just what it needs at this level

of commitment. The changes that are available to you can range

from simply changing the order of your workout to designing an

entirely new program.

:: CHANGING THE ORDER

Since you’ve arranged your workout in an order that you are

now comfortable with, let’s move things around a bit. Generally

speaking, the muscles that are being worked out first are being

worked out the hardest. By the time you get to the last few

exercises, you are tired and the muscles don’t get your full effort.

By simply altering the order of your workout, you can successfully

“shock” your body into a new level of awareness.

:: CHANGING YOUR PROGRAM

Maybe you’ve already altered the program and you want to really

change things. Try moving your workout week to an upper / lower

body split routine. Workout with your upper body one day and

your lower body the next, followed by a day off. You will have

much more energy to spend per muscle group and you will have

correctly changed your program.

This new regimen will allow you to add more cardio time to each

workout without adding overall time to your workout. The results

of this are noticeable immediately.

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NOTES: Remember that a day off is just as important as a day of

working out. Make sure that you don’t work out a muscle that is

already sore!

:: EXERCISE DESCRIPTIONS - CHEST

EXERCISE MUSCLE GROUPS

1. Vertical Bench Chest, Shoulders, Triceps

2. Incline Press Upper Chest, Front Shoulders

3. Decline Press Lower Chest, Triceps

4. Pectoral Fly Middle Chest

5. Incline Pectoral Fly Upper Chest

6. Decline Pectoral Fly Lower Chest

7. Pec Crossover Chest, Shoulders, Biceps

:: VERTICAL BENCH PRESS

1. Sit upright with your back supported by the back pad. 2. Adjust the press arm and the back pad to the desired

beginning stretch. 3. Grip handles at chest height, adjust the seat if needed. 4. Press handles forward until your arms are fully extended. 5. Slowly return to the starting position.

Note: Adjustments are made when applicable

1. Sit upright with your back supported by the back pad. 2. Make sure the press handles are in the unlocked position. 3. Adjust the back pad to desired beginning stretch.

4. Hold chest press handles at chest height, adjust seat if needed.

5. Press handles forward until arms are fully extended.6. Slowly bring arms back to the starting position.

:: INCLINE PRESS

1. Adjust the back pad forward as shown, allowing the shoulders to line up in front of the press arm pivot point.

2. Adjust the press arm forward for the desired beginning stretch.

3. Grip handles at chest height, adjust the seat if needed.

4. Press handles forward until your arms are fully extended. 5. Slowly return to the starting position.

Note: Adjustments are made when applicable

1. Sit upright with your back supported by the back pad. 2. Make sure the press handles are in the unlocked position. 3. Adjust the back pad to desired beginning stretch. 4. Hold chest press handles at chest height, adjust seat if

needed. 5. Press handles forward and up until arms are fully extended. 6. Slowly bring arms back to the starting position.


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:: DECLINE PRESS

1. Sit upright with your back supported by the back pad.2. Make sure the press handles are in the unlocked Position.3. Adjust the back pad to the desired beginning stretch.4. Hold chest press handles at chest height, adjust seat if

needed.5. Press handles forward and down until arms are fully

extended.6. Slowly bring arms back to the starting position.

:: PECTORAL FLY

1. Sit upright with your back supported by the back pad.2. Make sure the press handles are in the unlocked position.3. Adjust the back pad to the desired beginning stretch.4. Hold chest press handles at shoulder height, adjust seat if

needed.5. Pull handles forward and in until hands come together.6. Slowly bring arms back to the starting position.

1. Adjust pec arms for comfortable pre-stretch.2. Rest forearms and elbows against roller pads.3. Push roller pads forward with your elbows, allowing them to

touch in front of the chest.4. Hold contracted position briefly then slowly let arms return to

starting position.

Note: performed on Pec Station using handgrips

1. Adjust the back pad into the neutral position as shown.2. Sit upright with your back supported by the back pad.3. Pull handles forward and in until hands come together.4. Slowly return to the starting position.

:: INCLINE PECTORAL FLY

1. Sit upright with your back supported by the back pad.2. Make sure the press handles are in the unlocked position. 3. Adjust the back pad to the desired beginning stretch. 4. Hold chest press handles at shoulder height, adjust seat if

needed.

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5. Pull handles forward, in and up until hands come together.

6. Slowly bring arms back to the starting position.

1. Adjust the back pad into the incline position as shown. 2. Sit with your back supported by the back pad. Your upper

body should be leaning forwards slightly. 3. Pull handles forward and in until hands come together.4. Slowly return to the starting position.

:: DECLINE PECTORAL FLY

1. Sit upright with your back ~supported by the back pad. 2. Make sure the press handles are in the unlocked position. 3. Adjust the back pad to the desired beginning stretch. 4. Hold chest press handles at shoulder height, adjust seat if

needed. 5. Pull handles forward, in and down until hands come together. 6. Slowly bring arms back to the starting position.

1. Adjust the back pad into the decline position as shown. 2. Sit with your back supported by the back pad. Your upper

body should be leaning backwards slightly.

3. Pull handles forward and in until hands come together.4. Slowly return to the starting position.

:: PEC CROSSOVER

1. Attach a strap handle to the middle pulley.2. Stand sideways to the machine while gripping the handle

with the hand closest to the machine.

3. Hold arm parallel to the floor then arc arm to chest slowly.4. Slowly return to the starting position.

:: EXERCISE DESCRIPTIONS - BACK


1. Lat Pull down - front Lats, Traps

2. Lat Pull down - rear Lats, Traps

3. Seated Mid Row Lats, Traps, Biceps

4. Low Row Lats, Lower Back

5. Bent Over Row - 1 hand Upper Back, Shoulders, Biceps

6. Standing Row - 1 hand Upper Back, Shoulders, Biceps

7. Back Hypertension Lower Back

8. Chin Up Lats, Upper Back, Biceps

:: LAT PULLDOWN - FRONT

1. Sit facing the machine with your knees locked under the back pad.

2. Grip the rat bar with your hands shoulder width apart and palms facing forward.


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3. Lean back slightly pulling the bar down slowly until it touches your upper chest area.

4. Slowly return the bar to the starting position.

:: SEATED MID ROW

1. Sit facing the machine and adjust the back pad so that your chest is supported when the mid row handles are just beyond your reach.

2. Make sure the press handles are in the locked position.3. Adjust the seat height if necessary to grip the handles as

shown.4. Pull the pressing arm towards you.5. Slowly return to the starting position.

:: LAT PULLDOWN - REAR

1. Adjust the upper rollers pads to lock your legs in place.2. Grip the lat bar with your hands shoulder width apart and

palms facing forward.3. Purl the bar down slowly until it touches the back of the neck.4. Slowly return the bar to the starting position.

:: SEATED MID ROW

1. Sit facing the machine and adjust the pressing arm and back pad so that your chest is supported when the mid row handles are just beyond your reach.

2. Adjust the seat height if necessary to grip the handles as shown.

3. Pull the pressing arm towards you until the handles are even with your chest.

4. Slowly return to the starting position.

:: LOW ROW

1. Attach the strap handles to the lower pulley.2. Sit facing the machine with your legs slightly bent. Keep ,;

them bent during the exercise.3. Sit erect and pull your hands towards your upper abdominal

area just below the chest. Do not lean back as you complete the movement.


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:: ONE ARM STANDING ROW

1. Attach a strap handle to the middle pulley.2. Stand facing the machine and grip the handle in one hand.

Place your other hand on the press arm for support. (2001 use pec arm)

3. From a straight arm position pull arm towards your body, keeping elbow close to your side.


:: BENT OVER ROW

1. Attach the strap handle to the lower pulley.2. Grasp the handle. Bend over using the machine for support

keeping knees bent. Do not bend over more than 90 degrees.

3. Pull arm upward keeping your elbow close to your body. 4. Slowly return to the starting position.

:: BACK HYPER

1. Lock the leg extension arm with the hook latch and attach the

strap handles to the lower pulley.2. Adjust the upper roller pads to hit at the top of the thighs.3. Straddle the seat, angle legs back slightly and lean against

the roller pads. Bend your upper body over 90 degrees, grip and hold the strap handles against your chest throughout the movement

4. Arc body upward, but not fully erect5. Slowly return to the starting position.

:: CHIN UP

1. Adjust pad height. Make sure pad is not touching the ground when arms are fully extended.

2. Adjust weight stack pin to desired weight assisted level.3. Position hands at desired point on pull up bar. Palms should

be facing away from you.4. Keeping hands, wrists, and elbows in a straight line, pull

yourself upward as far as your flexibility will allow.5. Hold your position for a full second, then lower yourself until

arms are fully extended.

:: EXERCISE DESCRIPTIONS - ARMS


1. Standing Curl - low pulley Biceps

2. Reverse Curl - low pulley Biceps, Forearms

3. Preacher Curl Biceps

4. Triceps Pushdown Triceps

5. Reverse Pushdown Triceps, Outer Forearms

6. Seated Triceps Extension Triceps

7. Triceps Kickback Triceps

8. Dips Triceps, Chest


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:: STANDING CURL

1. Attach the strap handles to the lower pulley.2. Stand facing the machine gripping the handles underhand

about 6” to 8” apart.3. Curl arms upward slowly.4. Slowly return to the starting position.

:: PREACHER CURL

1. Lock the leg extension arm with the hook latch and attach the strap handles to the lower pulley.

2. Raise the upper roller pads for support and position the body with a slightly forward angle.

3. Grip handles 6” to 8” apart and curl arms upward slowly keeping elbows fixed.


1. Adjust seat height so arms rest flat on angled arm pads. 2. Straighten arms and grip handles with palms facing up. 3. Keeping the wrists straight, curl the arms towards the chest

in one smooth movement.

4. Hold the contracted position briefly then slowly lower handles back to starting position.

Variations:

1. Use a narrow grip with palms facing each other.

:: REVERSE CURL

1. Attach the strap handles to the lower pulley.2. Stand facing the machine gripping the handles overhand

about 6” to 8” apart.3. Curl arms upward slowly.4. Slowly return to the starting position.

:: DIPS

1. Adjust pad height. Make sure pad is not touching the ground when you are in the downward position.

2. Adjust weight stack pin to desired weight assistance level.3. Position hands on the dip station where desired. Thumbs

should be inward towards your body.4. Without bending at the wrists, lower your body until elbows

and shoulders are level.5. Hold this position for a full second then slowly lift the body

until your arms are straight (NOT LOCKED).

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1. Stand facing the equipment.2. Use the step to prop body up.3. Grasp the Dip Handles and support your body weight with

arms at full extension.4. Slowly lower body downward to a comfortable stretch

position.5. Slowly press body back upward to starting position.

:: TRICEPS PUSHDOWN

1. Stand facing the lat bar with feet shoulder width apart.2. Grip the lat bar overhand with your hands 6” to 8” apart.3. Keeping your arms tight against your body, push the bar

down slowly.4. Slowly return to the starting position.

:: TRICEPS EXTENSION

1. Attach the strap handles to the middle pulley.2. Grip a strap handle in each hand and sit leaning forward with

your buttocks against the back pad.3. Position your elbows forward and close to the sides of your

head and slowly extend your hands forward until your arms are fully extended.


:: REVERSE TRICEPS PUSHDOWN

1. Stand facing the lat bar with feet shoulder width apart. 2. Grip the lat bar underhand.3. Keeping your arms tight against your body, pull the bar down

slowly.4. Slowly return to the starting position.

:: TRICEPS KICK BACK

1. Attach a strap handle to the middle pulley.2. Stand facing the machine and grip the handle overhand 3. Lean forward slightly using the back pad for support

4. Keeping arm tight to your body and your elbow fixed, push

handle downward.5. Slowly bring arm back to the starting position.

:: EXERCISE DESCRIPTIONS - SHOULDERS


1. Shoulder Press Shoulders, Triceps

2. Front Deltoid Raise Frontal Shoulder

3. Rear Deltoid - standing Rear Shoulder, Upper Back

4. Rear Deltoid - seated Rear Shoulder, Upper Back

5. Lateral Deltoid Shoulder

6. Upright Row Traps, Shoulders

7. Shoulder Shrugs Traps, Shoulders


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:: SHOULDER PRESS

1. Sit leaning forward at a 45° angle with your buttocks against the back pad.

2. Hold the press arm handles slightly above shoulders 3. Press handles up over your head until arms are fully

extended.4. Slowly return to the starting position.

1. Sit leaning forward at a 45° angle with your buttocks against the back pad.

2. Hold chest press handles slightly above shoulder height.3. Press handles straight up over your head until arms are fully

extended.4. Slowly return arms to the starting position.

:: FRONT DELTOID RAISE

1. Attach a strap handle to the lower pulley.2. Stand with your back to the machine.3. Grip handle overhand in one hand.

4. Extend arm straight out slowly. Keep body straight throughout the movement.

5. Slowly bring arm back to the starting position.

:: STANDING REAR DELT

1. Attach a strap handle to the middle pulley.2. Stand sideways to the machine and grip strap handle with

hand furthest from handle.3. Start with arm bent, arcing arm away from yourself and

keeping the movement parallel to the floor.4. Slowly return to the starting position.

:: REAR DELTOID

1. Adjust the pec arms and back pad all the way in.2. Sit facing the machine with your chest pressed against the

pad.3. Adjust the seat so that your upper arms are parallel to the

floor.4. Rest the back of your arms against the roller pads and

use your back muscles to move pads as far to the rear as possible.


:: LATERAL DELTOID

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1. Attach a strap handle to the lower pulley.2. Stand sideways to the machine and grip the handle with the

hand furthest away from the machine.3. Raise arm laterally, keeping elbow locked, until your arm is

parallel to the floor.4. Slowly return to the starting position.

:: UPRIGHT ROW

1. Attach the strap handles to the lower pulley.2. Grip handles with your palms down and your hands 4” to 6”

apart.3. Stand erect with feet shoulder width apart and hands at

thighs.4. Keeping your elbows above your hands, slowly pull upwards

until your hands are above your chest.5. Slowly return to the starting position.

:: SHOULDER SHRUG

1. Attach the strap handles to the lower pulley.

2. Stand facing the machine with legs spread comfortably apart.

3. Grip handles overhand with hands 6” to 8” apart.4. Slowly rotate shoulders up and then back around in a circular

motion.

:: EXERCISE DESCRIPTIONS - LEGS


1. Leg Extension Quadriceps

2. Leg Curl - standing Hamstrings

3. Leg Curl - seated Hamstrings

4. Leg Press Quadriceps, Hamstrings, Glutes

5. Squat Quadriceps, Hamstrings, Glutes

6. Assisted Squats Quadriceps, Hamstrings, Glutes

7. Calf Raise - standing Calves

8. Calf Raise - seated Calves

9. Inner/Outer Thigh Kick Inner Thigh, Outer Thigh

10. Glute Kick Back Hamstrings, Glutes

:: LEG EXTENSION

1. Adjust the seat and the top roller pad so that the pivot point of the leg extension arm lines up with the pivot point of your knee.

2. Hook your leg over the top roller and your feet under the lower roller:

3. Slowly extend your legs forward.4. Hold position momentarily before slowly lowering your leg to

the starting position.


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1. Swing Rotating Assembly to down position.2. Adjust back pad so that knees are in line with center bolt of

Cam.3. Set leg extension arm to the lower set of holes in the range of

motion cam.4. Hook feet under lower roller pad.5. Adjust lower roller pad to hit leg at shins.6. Slowly extend legs straight out.7. Hold position momentarily before slowly lowering legs to

starting position.

:: STANDING LEG CURL

1. Stand facing the machine, adjust the top roller pad to hit just above your knee.

2. Hook one leg under the lower roller pad and grip the back pad for balance.

3. Curl your leg upward and hold position momentarily before slowly returning to the starting position.

:: SEATED LEG CURL

1. Adjust back pad so that knees are in line with center bolt of Garn.

2. Swing Rotating Roller Assembly up to allow legs to fit underneath at lower thigh point.

3. Set leg extension arm to the upper set of holes in the range of motion cam.

4. Hook feet over lower roller pad5. Adjust lower pads to hit legs at the bottom of the Calves.6. Slowly contract legs straight down.7. Hold position momentarily before slowly raising legs to

starting position.

:: LEG PRESS

1. Adjust the back pad so legs are almost fully bent when feet are placed on the foot plate. (knees as close as possible without bending legs past 90 degrees)

2. Slowly extend and straighten legs leaving a slight bend at the knees when fully extended. (Never allow knees to lock out during movement)

3. Slowly return legs to the starting position. (Remember not to let your legs go past 90 degrees)

:: SQUAT

1. Attach squat belt to swivel attachment and strap around ~waist.

2. Stand in front of toe raise stand, place a hand on long back pad for balance.

3. Leaning back against weight and keep~your back straight, bend knees into squatting position.

4. Hold briefly and return to starting position.

:: ASSISTED SQUAT

1. Stand facing the machine, gripping the squat handles with your feet shoulder width apart.

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2. Keeping your feet flat on the floor bend at the knees. Do not go past 90 degrees.


:: SEATED CALF RAISE


2. Adjust the top roller pad up out of your way.3. Sit on the edge of the seat pad, bring handles up and rest

them on top of your legs.4. Push weight up on the balls of your feet, keep hands in

place.5. Slowly return to the starting position.

:: STANDING CALF RAISE


2. Stand facing the machine with your feet together.3. Keeping your knees in a locked position and your weight on

the balls of your feet, raise up as far as possible.4. Slowly return to the starting position.

:: INNER THIGH KICK

:: CALF RAISE

1. Attach squat belt to swivel attachment and strap around waist.

2. Stand with front of feet on metal platform and heels extended.3. Keeping knees in a locked position and body weight on balls

of feet, lower heels without touching floor.4. Keeping knees in a locked position, lift weight onto balls of

feet.

Variations:

1. Unlock knees.

:: OUTER THIGH

1. Attach the padded cuff to the lower pulley.2. Stand sideways to the machine.3. Attach cuff to the leg furthest from the pulley. Balance

yourself by holding the back pad.


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4. Keeping your leg straight and in front of your body, move leg outward and upward as far as possible keeping your body straight.


:: 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


1. Abdominal Crunch Upper Abdominals

2. Vertical Knee Raise Lower Adominals/Hip Flexors

3. Side Bends Obliques

:: 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.

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.

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:: 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.


:: SPORTS EXERCISE PROGRAM

:: BASEBALL

EXERCISE SETS REPS

Abdominal Crunch 2 20-30

Vertical Knee Raise 2 20-30

Side Bends 1 20-30

Leg Extension 3 8-10

Leg Curl 3 8-10

Calf Raise 3 15-20

Inner Thigh Kick 2 10-12

Outer Thigh Kick 2 10-12

Vertical Bench 3 8-10

Lat Pull down (front) 3 8-10

Shoulder Press 3 8-10

Upright Row 3 8-10

Front Deltoid Raise 2 12-15

Preacher Curl 3 8-10

Triceps Pushdown 3 8-10

Reverse Curl 2 12-15

:: BASKETBALL

EXERCISE SETS REPS


Leg Curl 3 8-10

Calf Raise 2 15-20




Bent Over Row 2 15-20


Triceps Extension 3 8-10

Back Hyper 2 12-15


Side Bends 1 20-30

:: CYCLING

EXERCISE SETS REPS


Leg Curl 2 15-20

Calf Raise 1 15-20



Incline Press 2 10-12

Low Row 2 10-12

Rear Deltoids 2 10-12

Standing Curl 2 10-12


Back Hyper 2 12-15

Side Bends 2 20-30

:: FOOTBALL

EXERCISE SETS REPS

Leg Extension 4 6-8

Leg Curl 4 6-8

Calf Raise 3 20-30


Pec Crossover 2 12-15




Upright Row 4 6-8

Preacher Curl 4 6-8


Back Hyper 3 12-15



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:: HOCKEY

EXERCISE SETS REPS

Glute Kick 2 15-20


Leg Curl 3 8-10



Lat Pull down (rear) 3 8-10

Upright Row 3 8-10




Back Hyper 2 12-15


Side Bends 2 15-20

:: SKIING

EXERCISE SETS REPS


Side Bends 1 20-30


Leg Curl 3 12-15

Glute Kick 2 12-15




Shoulder Shrugs 3 8-10

Lat Pull down (rear) 3 8-10

Reverse Curl 3 8-10

Triceps Kickback 3 8-10

:: SOCCER

EXERCISE SETS REPS


Leg Curl 3 8-10

Calf Raise 3 15-20



Low Row 3 8-10

Upright Row 3 8-10




Back Hyper 2 12-15

:: SWIMMING

EXERCISE SETS REPS


Side Bends 1 20-30


Pec Crossover 3 8-10


Rear Deltoids 3 8-10

Lateral Deltoids 3 8-10

Upright Row 3 8-10


Leg Curl 3 8-10

Glute Kick 2 10-12

:: TRIATHLON

EXERCISE SETS REPS


Leg Curl 2 12-15




Low Row 3 8-10


Shoulder Shrugs 2 8-10




Back Hyper 2 12-15

:: VOLLEYBALL

EXERCISE SETS REPS

Leg Press 2 15-20

Glute Kick 2 15-20

Calf Raise 3 15-20


Leg Curl 3 8-10



Bent Over Row 2 12-15



Triceps Kickback 3 8-10

Back Hyper 2 15-20


Side Bends 2 20-30

17


17

:: WRESTLING

EXERCISE SETS REPS


Back Hyper 2 15-20

Side Bends 2 20-30


Leg Curl 3 8-10

Calf Raise 3 15-20


Pectoral Fly 3 10-121


Upright Row 3 8-10




Documents

HOIST - Surfside · 5. Pull handles forward and in until hands come together. 6. Slowly bring arms back to the starting position. 1. Adjust pec arms for comfortable pre-stretch. 2