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Keiser 3020XP Functional Trainer Manual

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OPERATION MANUAL
FUNCTIONAL TRAINER
This equipment is a multi-functional machine designed for a complete body workout. The following are just a sample of the
basic core, upper body, and lower body exercises (see Figure 9).
EXERCISES
UPPER BODYLOWER BODY CORE
1. Warm-up: Proper warm-up before you begin your workout helps to get your muscles ready for exercise and can help
prevent serious injury.
2. Control resistance: Always work with resistance that you can handle through a full range of motion. Know your limitations.
3. Breathe: Keep your breathing at a constant but steady pace. Avoid holding your breath as this may cause physical harm.
4. Keep your form and control: Learn and know how to perform the exercise correctly. Keep a steady/uid motion
throughout your workout. Engaging your abdominal muscles will help keep balance and protect your spine.
EXERCISE GUIDELINE
Consult your physician before beginning any exercise program. To help ensure a safe, comfortable, and effective workout,
remember to:
Explosive
Hip Flexion
Figure 9. Sample Basic Functional Trainer Exercise Positions
Straight
Punch
Jump
Squat
Leaning
Ab Rotation
Rear Delt
Raise
Running
in Place
Standing
Ab Rotation
Single Arm
X Snatch
Lateral
Lunge
CAUTION: PROPER WARM-UP REQUIRED TO HELP PREVENT SERIOUS INJURY. This Functional Trainer
should only be used with proper instruction. Always maintain good form and control during exercise. If you feel
pain or are unable to maintain good form, stop immediately. Failure to follow these instructions could result in
serious injury. If you are unclear on proper form, consult a physical therapist or trainer.
CAUTION: NEVER MAKE ADJUSTMENTS TO THE RESISTANCE DURING EXERCISE AS THIS MAY CAUSE
MUSCLE STRAIN. Always return the Handle/Cable to the start position prior to making any adjustments to
help prevent serious injury. Refer to the “Training Space” section (page 7) for Cable length safety information.
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