BodyCraft Strength Training System, Exercise Manual

Page 1: ...Exercise Guide...

Page 2: ...Table of Contents Introduction 1 Chest 3 Shoulders 17 Back 29 Arms 37 Core 46 Legs 51 Sports Specific Functional 60...

Page 3: ...machine you have bought The exercises described can all be performed on your machine although in some cases only if you have purchased optional attachments We have included descriptions of 52 differen...

Page 4: ...recommend consulta tions with fitness professionals such as a certified personal trainer and your local spe cialty fitness dealer The human body is a highly adaptive machine It can quickly adjust to r...

Page 5: ...3 Chest...

Page 6: ...the front of your chest Too far back can cause excessive strain on your shoul ders Grab the handles with an overhand grip and press away from your chest Do not lock out your elbows Return slowly Vari...

Page 7: ...Variations Use an underhand grip neutral grip or even twist your wrists like a karate punch You can also vary the width of the Func tional Training Arms Changing the grip and width does emphasize diff...

Page 8: ...pright grab the cable handles with an overhand grip and press away from your chest Return slowly Variations Use an underhand grip neutral grip or even twist your wrists like a karate punch You can als...

Page 9: ...n The bench press handles should be adjusted for a comfortable stretch about even with the front of your chest Too far back can cause excessive strain on your shoulders Grab the handles with an overha...

Page 10: ...out your elbows Return slowly Variations Use an underhand grip neutral grip or even twist your wrists like a karate punch You can also vary the width of the Func tional Training Arms Changing the grip...

Page 11: ...est upward at about a 45 degree angle while bringing your hands together Return slowly Variations Use an underhand grip neutral grip or even twist your wrists like a karate punch You can also vary the...

Page 12: ...r a comfortable stretch about even with the front of your chest Too far back can cause excessive strain on your shoulders Grab the handles with an overhand grip and press away from your chest Do not l...

Page 13: ...and grip and press away from your chest parallel to the floor Return slowly Variations Use an underhand grip neutral grip or even twist your wrists like a karate punch You can also vary the width of t...

Page 14: ...lean Grab the cable handles with an overhand grip and press away from your chest parallel to the floor while converging to the middle Return slowly Variations Use an underhand grip neutral grip or eve...

Page 15: ...al Train ing Arms to chest height Sit forward on the seat without back support Grab the cable handles with an overhand grip and press away from your chest Return slowly Variations Use an underhand gri...

Page 16: ...sition Sit forward on the seat and lean back into the machine Grab the handles with a neutral grip and bring your arms together in a circular motion Return slowly Variations As with all cable oriented...

Page 17: ...position Sit upright on the seat and grab the handles with a neutral grip Bring your arms together and upward in a circular motion Return slowly Variations As with all cable oriented exercises this ex...

Page 18: ...holes 4 5 or 6 Sit upright on your machine and grab the handles Bring your arms up and together to chest height Return slowly Variations As with all cable oriented exercises this exercise can be perf...

Page 19: ...17 Shoulders...

Page 20: ...seat so that the press handles are at shoulder height Sit back in the seat so that the seat back forces a forward lean The idea is to align your body with the path of motion of the press arm so that y...

Page 21: ...d grip and press your arms overhead Do not lock out your elbows Return slowly Variations Use a neutral grip or even twist your wrists like a karate punch You can also vary the width of the Functional...

Page 22: ...to a vertical position Adjust the seat so that the cable handles are at shoulder level Grab the handles with an overhand grip and press your arms overhead Lower slowly Variations Use a neutral grip or...

Page 23: ...Sit upright on the seat and grab the cable handles with a neutral grip While keeping your arms straight raise your hands out ward and upward Lower slowly Variations Use an underhand grip As with all c...

Page 24: ...ht on the seat and grab the cable handles with an overhand grip While keeping your arms straight raise your hands forward and upward Lower slowly Variations Use an underhand grip or neutral grip As wi...

Page 25: ...ne Functional Training Arm to a low position Stand next to the Functional Training Arm and grab the handle with an overhand grip While keeping your arm straight raise your hand outward and upward Lowe...

Page 26: ...a pulley Attach the chain to the low pulley on some models this may be at the front of the leg extension lever and then attach the straight bar to the end of the chain Stand facing away from the machi...

Page 27: ...to the low pulley station on some models this may be at the front of the leg extension lever and then attach the straight bar to the end of the chain Stand facing the machine close to the low pulley I...

Page 28: ...low pulley on some models this may be at the front of the leg extension lever Stand on the foot plate and hold the bar at arms length Shrug your shoulders upward and rearward Lower slowly Primary musc...

Page 29: ...eight For some this exercise is more comfortable if you place a rolled up towel under your upper arm Grasp the handle using a neutral grip with your outside arm Rotate your arm as if it were an openin...

Page 30: ...bow height For some this exercise is more comfortable if you place a rolled up towel under your upper arm Grasp the handle using a neutral grip with your inside arm Rotate your arm as if it were a clo...

Page 31: ...29 Back...

Page 32: ...t bar with a wide overhand grip Keep your upper body stationary and pull straight down to your upper chest Return slowly Variations Use an underhand grip Use a narrow grip You can perform this exercis...

Page 33: ...orso stationary and pull the straight bar to your midsection Squeeze your shoulder blades together Return slowly Variations Use an underhand grip Use a wide grip with the lat bar Attach both single ha...

Page 34: ...ard as far as possible so that the handles are at arms length Grab the handles with an overhand grip and pull back as far as possible Squeeze your shoulder blades together Return slowly Variations Use...

Page 35: ...chine facing the Functional Training Arm and bend at the waist holding on to the seat pad for support Grasp the single handle with a neutral grip and pull to midsection Return slowly Primary muscles w...

Page 36: ...ily top out and damage a pulley Attach the chain to the high pulley and then attach the straight bar to the end of the chain Grab the straight bar with an overhand grip Keep your arms straight and pul...

Page 37: ...and leaning back slightly Grab the curl bar with an overhand grip and pull back as far as possible Return slowly Keep your upper torso stationary Variations Use an underhand grip Primary muscles work...

Page 38: ...of the machine and grab the straight bar with an overhand grip Pull the bar back as far as possible Return slowly Variations Use an underhand grip Primary muscles worked Latissimus Dorsi mid back Rho...

Page 39: ...37 Arms...

Page 40: ...ary while you curl the handles upward using your biceps muscles Lower slowly Variations Use an overhand grip neutral grip or even twist your wrists You can also vary the width of the Functional Traini...

Page 41: ...f the low pulley with the straight bar at arms length Try to keep your elbows and upper arm stationary while you curl the bar upward us ing your biceps muscles Lower slowly NOTE You can use either the...

Page 42: ...e machine and lock your knees under the knee hold down pads Grab the straight bar with an underhand grip Concentrate on keeping your upper arm sta tionary while curling the straight bar behind your he...

Page 43: ...41 ARMS Arm Curl From Mid Pulley Sit facing back of machine Using straight bar pull from mid pul ley towards face while leaning backwards...

Page 44: ...the high pulley and grab the straight bar with an overhand grip Pull the bar down ward to a point where you can lock your elbows at your sides The motion is the opposite of an arm curl push downward...

Page 45: ...rhand grip Try to hold your upper arm locked into a horizontal position while extending your lower arm at the elbow Return slowly Variations Use an underhand grip You can perform this exercise one arm...

Page 46: ...t bar with an overhand grip Try to hold your upper arm locked into a horizontal position while extending your lower arm at the elbow Return slowly Variations Use an underhand grip You can perform this...

Page 47: ...e in front of the Functional Training Arm Bend at the waist to near horizontal Grab the single handle with a neutral grip Try to lock your upper arm at your side while extending your lower arm at the...

Page 48: ...46 CHEST Core...

Page 49: ...at back to the upright position Attach the ab strap to the cable end located behind your head Drape the ab strap over your shoulders and hold it in place Use your abdominal muscles to crunch forward a...

Page 50: ...e Crunch Seated Knee Raise Sit on the seat and grasp the handles or sides of seat Extend your legs to a horizontal position Draw your knees toward your chest Return slowly Primary muscles worked Abdom...

Page 51: ...ing Arm to its highest position and stand aside of it Grab the handle and pull it to your stomach Hold the handle stationary Lock your hips into place and twist your upper torso Return slowly Primary...

Page 52: ...ng Arm to its lowest position and stand aside of it Grab the handle and hold it stationary at your side Lock your hips into place and bend your upper torso to the opposite side Return slowly Primary m...

Page 53: ...51 Legs...

Page 54: ...e aligned with the pivot point on the leg extension lever arm Sit and hook your ankles behind the lower roller pads Grasp the handles or the sides of the seat and extend your legs to horizontal Return...

Page 55: ...ition your ankles behind the lower set of roller pads Us ing one leg at a time bend your knee backward and upward as far as possible Return slowly Variations If you point your toe the calf muscle is l...

Page 56: ...the lower roller pad but under the middle set of roller pads Adjust the middle set of roller pads so that they are snug against your shins These pads will help keep your body in the proper position G...

Page 57: ...that your knees are against your chest forcing your knees outward Place your feet squarely on the foot plates and press outward to full extension Be careful not to lock out your knees Locking your kn...

Page 58: ...igned with the pivot on the foot plates While keeping your legs at full extension remember to not lock your knees push outward flexing at the ankle Return slowly Variations Angling your feet can targe...

Page 59: ...Using a full range of motion pull your leg toward and across your support leg Return slowly You can use either the low pulley station or one Functional Training Arm adjusted to the lowest position fo...

Page 60: ...for support Using a full range of motion pull your leg outward away from your body You can use either the low pulley station or one Functional Training Arm adjusted to the lowest position for this exe...

Page 61: ...achine and attach the ankle strap to one leg Stand and grab the seat back or press arm for support pelvis tilted forward Extend the hip and pull your leg backward Primary muscles worked Gluteus Maximu...

Page 62: ...are a large number of sport specific exercises that can be performed Feel free to invent your own Movements mimicking your favorite activity past time or sport can aid your performance Remember to al...

Page 63: ...andle or the short bar to one Functional Training Arm Assume your golf stance next to the Functional Training Arm and swing as if you were swing a golf club Position the Functional Training Arm at dif...

Page 64: ...hort bar to one Functional Training Arm Assume your tennis backhand or forehand stance next to the Functional Training Arm and swing as if you were swinging a tennis racket Position the Functional Tra...

Page 65: ...ttach a single handle to the mid pulley Stand in front of the ma chine grasp the single handle and throw as if you are throwing a baseball Variation You can attach the single handle to the high pulley...