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PTS EXERCISE MANUAL
Note:Some exercises are shown with optional equipment. Please contact your authorized Hoist Dealer or visit
for more information.www.hoistfitness.com
BAR GRIPS
OVERHAND GRIP UNDERHAND GRIP
Thumbs point outward, awayfrom each other, in the startingposition.
Thumbs point inward, towards each other, in the starting position.
EXERCISEDESCRIPTION
OPPOSING GRIPThumbs point same direction, one hand uses an underhand grip, and the other hand uses an overhand grip.
HANDLE GRIPS
UNDERHAND GRIPOPPOSING GRIP
Thumbs point outward, awayfrom each other, in the startingposition.
Thumbs point inward, towards each other, in the starting position.
Thumbs are parallel, pointingin the same direction, in thestarting position.
OVERHAND GRIP
PAGE 01 PTS VARIATIONS
WORKOUT VARIATIONS
The PTS's versatile design allows you to customize your workout to fit your needs. Enhance your routine by performing an exercise using a different hand position or movement pattern. By varying theway you perform an exercise, you will work your muscles differently.
HAND ROTATIONS
EXERCISEDESCRIPTION
Alternating:Complete movement, from start to finish, using one arm at a time.
Reciprocating:Continuous position switching back and forth, one arm in the start and the other in the finish position.
Start with cables crossed. Begin motion with narrow starting position and complete motion with wide finish position.
ALTERNATING CROSSConverging:Hand position starts wideand finishes narrow.
Diverging:Hand position startsnarrow and finishes wide.
STRAIGHT
ARM MOVEMENTS
NARROWTraditional movement.Hands start and finish at approximately thesame distance apart
PAGE 02PTS VARIATIONS
Pronation:Rotating your hand with your thumb turning inward during the exercise.
Supination:Rotating your hand with your thumb turning outward during the exercise.
WORKOUT VARIATIONS
PTS1000 EXERCISE MANUAL
Start/Finish
BENCH PRESS (WIDE GRIP)
BENCH PRESS (NARROW GRIP)
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishBENCH PRESS (REVERSE GRIP)
Mid PointStart/Finish
PAGE 01 PTS1000 EXERCISE
Start/Finish
INCLINE PRESS
DECLINE PRESS
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishANGLED PUSH UP
Mid PointStart/Finish
PAGE 02PTS1000 EXERCISE
Start/Finish
BENT ROW
GOOD MORNING
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSTIFF LEG DEADLIFT
Mid PointStart/Finish
PAGE 03 PTS1000 EXERCISE
Start/Finish
ANGLED PULL UP
SHOULDER PRESS
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishFRONT DELTOID RAISE
Mid PointStart/Finish
PAGE 04PTS1000 EXERCISE
Start/Finish
UPRIGHT ROW
SHOULDER SHRUG
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSTANDING BICEPS CURL
Mid PointStart/Finish
PAGE 05 PTS1000 EXERCISE
Start/Finish
STANDING REVERSE CURL
PREACHER CURL
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishWRIST CURL
Mid PointStart/Finish
PAGE 06PTS1000 EXERCISE
Start/Finish
FRENCH CURL
BENCH DIP
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSIDE BENDS
Mid PointStart/Finish
PAGE 07 PTS1000 EXERCISE
Start/Finish
SIT UP
KNEE UP
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSQUAT
Mid PointStart/Finish
PAGE 08PTS1000 EXERCISE
Start/Finish
DEAD LIFT
HACK SQUAT
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishLEG EXTENSION
Mid PointStart/Finish
PAGE 09 PTS1000 EXERCISE
Start/Finish
LYING LEG CURL
LUNGE
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishBULGARIAN LUNGE
Mid PointStart/Finish
PAGE 10PTS1000 EXERCISE
Start/Finish
CALF RAISE
POWER CLEAN
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/Finish
PAGE 11 PTS1000 EXERCISE
EXERCISEDESCRIPTION
PAGE 12PTS1000 EXERCISE
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PTS-LAT EXERCISE MANUAL
Start/Finish
PUNCH PRESS
PEC CROSSOVER
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishPULLOVER
Mid PointStart/Finish
PAGE 01 PTS-LAT EXERCISE
Start/Finish
LAT PULLDOWN
HIGH ROW
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishLOW ROW
Mid PointStart/Finish
PAGE 02PTS-LAT EXERCISE
Start/Finish
ONE ARM ROW
SHOULDER SHRUG
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishBENT REAR DELTOID
Mid PointStart/Finish
PAGE 03 PTS-LAT EXERCISE
Mid Point
Start/Finish
LATERAL RAISE
FRONT DELTOID RAISE
UPRIGHT ROW
DESCRIPTION
Mid Point
Mid PointStart/Finish
EXERCISE
Start/Finish
PAGE 04PTS-LAT EXERCISE
Start/Finish
ONE ARM PREACHER CURL
STANDING ALTERNATING CURL
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishWRIST CURL
Mid PointStart/Finish
PAGE 05 PTS-LAT EXERCISE
Start/Finish
OVERHEAD CURL
ONE ARM TRICEPS EXTENSION
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishTRICEPS KICKBACK
Mid PointStart/Finish
PAGE 06PTS-LAT EXERCISE
SIT UP
Mid Point
PAGE 07 PTS-LAT EXERCISE
Start/Finish
TRICEPS PUSHDOWN
Start/Finish
SIDE BENDS
DESCRIPTIONDESCRIPTIONDESCRIPTIONDESCRIPTION
Mid Point
Mid Point
EXERCISEEXERCISEEXERCISEEXERCISE
Start/Finish
Mid Point
PAGE 08PTS-LAT EXERCISE
Start/Finish
LEG RAISE
AB CRUNCH
SQUAT
DESCRIPTIONDESCRIPTIONDESCRIPTIONDESCRIPTION
Mid Point
Mid PointStart/Finish
EXERCISEEXERCISEEXERCISEEXERCISE
Start/Finish
Mid Point
PAGE 09 PTS-LAT EXERCISE
Start/Finish
INNER THIGH
OUTER THIGH
GLUTE KICK
DESCRIPTIONDESCRIPTIONDESCRIPTIONDESCRIPTION
Mid Point
Mid PointStart/Finish
EXERCISEEXERCISEEXERCISEEXERCISE
Start/Finish
Mid Point
Start/Finish
STANDING LEG EXTENSION
STANDING LEG CURL
LUNGE
DESCRIPTION
Mid Point
Mid PointStart/Finish
EXERCISE
Start/Finish
PAGE 10PTS-LAT EXERCISE
Mid Point
PAGE 11 PTS-LAT EXERCISE
Start/Finish
BULGARIAN LUNGE
CALF RAISE
HIGH STEP
DESCRIPTIONDESCRIPTIONDESCRIPTIONDESCRIPTION
Mid Point
Mid PointStart/Finish
EXERCISEEXERCISEEXERCISEEXERCISE
Start/Finish
Mid Point
PAGE 12PTS-LAT EXERCISE
Start/Finish
TWIST & LIFT
PULLOVER & PRESS
Start
DESCRIPTIONDESCRIPTIONDESCRIPTIONDESCRIPTION
Mid Point
OVERHAND PITCH
Mid PointStart/Finish
EXERCISEEXERCISEEXERCISEEXERCISE
Finish
Mid Point
PAGE 13 PTS-LAT EXERCISE
Start/Finish
UNDERHAND PITCH
GOLF SWING
TENNIS BACKHAND
DESCRIPTIONDESCRIPTIONDESCRIPTIONDESCRIPTION
Mid Point
Mid PointStart/Finish
EXERCISEEXERCISEEXERCISEEXERCISE
Start/Finish
EXERCISEDESCRIPTION
PTS-LAT EXERCISE PAGE 14
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PTS-HILO EXERCISE MANUAL
Start/Finish
STANDING CHEST PRESS
CABLE CROSSOVER
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishINCLINE PRESS
Mid PointStart/Finish
PAGE 01 PTS-HILO ASSEMBLY
Start/Finish
INCLINE FLY
VERTICAL BENCH PRESS
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSEATED FLY
Mid PointStart/Finish
PAGE 02PTS-HILO ASSEMBLY
Start/FinishDECLINE FLY
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishPULLOVER
Mid PointStart/Finish
DECLINE PRESS
PAGE 03 PTS-HILO ASSEMBLY
Start/Finish
GOOD MORNING
BENT ROW
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishONE ARM ROW
Mid PointStart/Finish
PAGE 04PTS-HILO ASSEMBLY
Start/Finish
LOW ROW
SEATED LAT PULLDOWN
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishHIGH ROW
Mid PointStart/Finish
PAGE 05 PTS-HILO ASSEMBLY
Start/Finish
KNEELING LAT PULLDOWN
CLOSE GRIP CHIN UP
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishWIDE GRIP ASSISTED PULL UP
Mid PointStart/Finish
PAGE 06PTS-HILO ASSEMBLY
Start/Finish
STANDING SHOULDER PRESS
SEATED SHOULDER PRESS
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishLATERAL RAISE
Mid PointStart/Finish
PAGE 07 PTS-HILO ASSEMBLY
Start/Finish
FRONT DELTOID RAISE
BENT REAR DELTOID
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishUPRIGHT ROW
Mid PointStart/Finish
PAGE 08PTS-HILO ASSEMBLY
Start/Finish
SHOULDER SHRUG
REAR DELTOID CROSS
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishROTATOR CUFF - INTERNAL
Mid PointStart/Finish
PAGE 09 PTS-HILO ASSEMBLY
Start/Finish
ROTATOR CUFF - EXTERNAL
STANDING BICEPS CURL
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishREVERSE CURL
Mid PointStart/Finish
PAGE 10PTS-HILO ASSEMBLY
Start/Finish
ALTERNATING OVERHEAD CURL
ONE ARM PREACHER CURL
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSEATED ALTERNATING CURL
Mid PointStart/Finish
PAGE 11 PTS-HILO ASSEMBLY
Start/Finish
ONE ARM TRICEPS EXTENSION
TRICEPS KICKBACK
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishWRIST CURL
Mid PointStart/Finish
PAGE 12PTS-HILO ASSEMBLY
Start/Finish
FRENCH CURL
TRICEPS PUSHDOWN
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishSIDE BENDS
Mid PointStart/Finish
PAGE 13 PTS-HILO ASSEMBLY
Start/Finish
KNEE UP
AB CRUNCH
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishTORSO ROTATION
Mid PointStart/Finish
PAGE 14PTS-HILO ASSEMBLY
Start/Finish
SQUAT
HIGH STEP
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishGLUTE KICK
Mid PointStart/Finish
PTS-HILO ASSEMBLYPAGE 15
Start/Finish
STANDING LEG EXTENSION
STANDING LEG CURL
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishLUNGE
Mid PointStart/Finish
PTS-HILO ASSEMBLY PAGE 16
Start/Finish
CALF RAISE
INNER THIGH
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishOUTER THIGH
Mid PointStart/Finish
PTS-HILO ASSEMBLYPAGE 17
Start/Finish
STEP UP
DONKEY KICK
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishCLEAN AND PRESS
FinishStart Mid Point
PTS-HILO ASSEMBLY PAGE 18
Start
PULLOVER AND PRESS
OVERHAND PITCH
EXERCISEDESCRIPTION
Finish
Mid PointStart/FinishUNDERHAND PITCH
Mid PointStart/Finish
Mid Point
PTS-HILO ASSEMBLYPAGE 19
Start/Finish
GOLF SWING
TENNIS BACKHAND
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishTWIST AND LIFT
Mid PointStart/Finish
PTS-HILO ASSEMBLY PAGE 20
Start/Finish
PUSH / PULL
SPRINT
EXERCISEDESCRIPTION
Mid Point
Mid PointStart/FinishCASTING / CHOPPING
Mid PointStart/Finish
PTS-HILO ASSEMBLYPAGE 21
EXERCISEDESCRIPTION
PAGE 22PTS-HILO ASSEMBLY
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