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Strength Training Collection 17 16 GluteBlast User Manual Lifepro
WHAT EXERCISES CAN I DO?
HIP THRUSTS
1. Adjust the height of the support cushion to your knee height (when standing
on the foot plate). When adjusted properly, your upper-mid back will rest
against the support cushion while performing hip thrusts.
2. Adjust the height of the padded seat, if necessary.
3. Sit on the seat and rest your upper-mid back against the support cushion.
4. Slide the ends of the GluteBlast band over the fixed handles, so that is
securely positioned over your pelvis or upper thighs.
5. Place your hands on the handles or behind your head and place your feet flat
on the foot plate.
6. While engaging your glutes, hips, core, and lower back muscles, slowly press
your hips up.
a. Be sure to keep your feet flat on the foot plate.
b. Your body should create an “L” shape with your back and thighs in a
straight line and your knees bent at a 90-degree angle.
7. Hold for a second or two before slowly lowering your hips to the seat.
SQUATS
1. Twist the padded roller adjustment knob left or right to tilt the padded
rollers slightly up or down so that your feet fit snugly underneath.
2. Adjust the height of the support cushion so that it is at the proper height, at
your upper calves.
3. Stand with the top of your calves against the support cushion and your
feet tucked under the padded rollers. Your feet should be flat and your toes
should be pointing forward.
4. Slowly sit back until your hips are near parallel. Don’t lean forward; keep
your hips and torso as straight as possible.
5. Engage your quads, core, and glutes as you pull back up. To keep tension on
your quads, you will want to stop just short of standing completely back up.
CAUTION! If you have knee pain or have previous had a knee injury or surgery, it
is strongly recommended that you not do squats with the GluteBlast. This type
of squat can put a large amount of pressure on your knees and may aggravate
knee pain or an old knee injury.
OTHER EXERCISE OPTIONS
While the GluteBlast is primarily designed to do hip thrusts, squats, and
push-ups, you can perform a wide variety of body-weight exercises and simple
resistance exercises, such as:
• Lunge
• Crunch
• Tricep dip
• Mountain climber
• Incline / decline plank
• Incline / decline push-up
• Bulgarian split squat
• Incline / decline side plank
• Incline plank shoulder tap
TIPS FOR USING YOUR GLUTEBLAST
• Use proper form. Focus on only working the muscle group(s) intended for the
exercise you are performing.
• Maintain control through the entire range of motion.
• Drink plenty of water before and after exercise.
• Make sure to adjust the height of the support cushion and padded seat
according to your height and the exercise you will be doing.
• Always maintain control and move slowly through exercises to avoid injury.
• Start slow and easy with shorter workouts. Work your way up to longer, more
challenging workouts over a period of several weeks.
• Breathe naturally during exercise. Never hold your breath. Exhale during
exertion and inhale after exertion. For example, during a push-up, inhale as
you lower your body to the floor, exhale as you push yourself up.
• Spend at least five minutes warming up, including stretching, before exercise
and at least five minutes cooling down after exercise to prevent pulled
muscles and other sports injuries.
• Make sure to take sufficient breaks between exercises. Also, take sufficient
time off between workout sessions.
• Always wear appropriate athletic clothing and shoes. Appropriate clothing
should be comfortable and allow you to move freely.
Strength Training Collection 17 16 GluteBlast User Manual Lifepro
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