Vision Fitness ST700 BAR Lunge QUADRICEPS, HAMSTRINGS, and Gluteals, BAR Calf Raise Gastrocnemius

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ST700 FUNCTIONAL TRAINER EXERCISES (continued)

BAR LUNGE (QUADRICEPS, HAMSTRINGS, AND GLUTEALS)

Adjust each side to mid thigh level or slightly lower and attach the multi- swivel bar. When using the bar, you will either rest it on your collarbone our upper back/shoulder area. With eyes fixated straight ahead and knees slightly bent, step forward with one leg, into a split stance. Your leading leg should be approximately 2-2.5 feet in front of the other one. Squat down, keeping your head and chest up and hips down, being careful not to round your back as you descend. The ideal midpoint position is when your lead Quadricep is parallel to the floor and not extending out over your toes. Pause briefly and return to the start position. Repeat for the desired number of repetitions. Switch the position of your stance and repeat.

BAR CALF RAISE (GASTROCNEMIUS)

Adjust each side just below shoulder height. Attach the multi-swivel bar. Place your feet evenly and dip underneath the bar, carrying it on your upper back, above your shoulder blades. Raise the weight so that your legs are fully extended. Rise up on your toes as high as possible and hold for 1-2 seconds. Return to the start position and repeat.

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Contents S e m b l y & O w n e r ’s G u i d e Page Table of Contents S e m b l y N e r ’ s G u i d e E P Blue BAG Green BAG Black BAG E P 1 Orange BAG Blue BAG Side uprights AG1 & AG2, with E P 4 Green BAG Cable #1 Cable #2 Cable #3 Cable #4 E P 9 B L a C K B a G E P 10 Y E L L O W B a G F E C T I V E R E S I S TA N C E Workout Variations Neutral Grip Underhand or Supinated GripMuscular Endurance Muscular StrengthSprint Standing Quadriceps Stretch Standing Calf StretchShoulder Stretch BICEP/CHEST StretchTricep Stretch Upper Back StretchIncluded Accessories Page Chest Flye Pectorals & Anterior Deltoids Chest Press PECTORALS, TRICEPS, and Anterior DeltoidsLAT Pulldown Latissimus Dorsi and Rhomboids PULL/CHIN UP Latissimus DORSI, TRAPEZIUS, and Biceps Upright Cable ROW Deltoids & Trapezius Side Laterals Medial Deltoids & Trapezius Rear Lateral Posterior Deltoids & Rhomboids Curl Biceps Brachii & BrachialisReverse Wood Chop Stability Ball Crunch Rectus Abdominus Tricep Pushdown Triceps & Anterior DeltoidsBAR Squat QUADRICEPS, HAMSTRINGS, and Gluteals BAR Lunge QUADRICEPS, HAMSTRINGS, and Gluteals BAR Calf Raise GastrocnemiusLEG Abduction Gluteus Medius & Maximus E M ST700 Commercial Warranty Exclusive RemedyPage Page Page Page Page Page S i o n
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