Loading ...
Loading ...
Loading ...
HOW TO
USE
EXERCISE GUIDE - Core
SPORTS
STICK
Wood
Ch
op High To Low
Wood Chop Low To High
Adjust one Pulley to a low position an attach the Sports Stick. Standing with your feet shoulder width apart and to the side of
the Pulley grip the Sports Stick with both hands. Keeping your arms extended pull the Sports Stick across your body to your
opposite side. Start at knee height and end at shoulder height. Allow your hips and torso to rotate.
Repeat.
CABLE
Core Twist
Ab Crunc
h
Adjust both Pulleys to a high position and attach the Long Bar. Using both hands grip the Long Bar with an overhand
grip. Kneel down facing away from the XFT and hold the Long Bar behind your head. Using your abdominal muscles,
crunch your chest toward your hips until your head is at your knees.
Repeat.
Adjust a Pulley to mid height and attach a Handle. Hold the Handle with both hands. Keeping your arms straight, rotate your torso to the
opposite side until the cable makes contact with your shoulder. Slowly return to the start position.
Repeat.
CABLE
Twist To Press
K
n
ees
To
C
h
es
t
Adjust a Pulley to a low position and attach the Ankle Cuff. With the Ankle Cuff attached to your leg get into a plank position.
While in plank position raise your knee toward your chest. Slowly return to the start position.
Repeat.
Adjust one Pulley to a high position an attach the Sports Stick. Standing with your feet shoulder width apart and to the side of
the Pulley grip the Sports Stick with both hands. Keeping your arms extended pull the Sports Stick across your body to your
opposite side. Start at shoulder height and end at thigh height. Allow your hips and torso to rotate.
Repeat.
Adjust a Pulley to mid height and attach a Handle. Grip the Handle with one hand using an overhand grip. Using your core twist your body
away from the XFT. While twisting, press the Handle forward extending through your elbow. Your arm should be extended and in front of
your chest. Return to the start position.
Repeat.
ADJUST THE BAR HEIGHT LOCK THE BAR IN PLACE
UNLOCKED LOCKED
RESISTANCE/DOUBLE UP WORKOUT DIRECTION
To adjust the Bar height unlock the Quick-Set Handle by pulling it to the left.
Once the Quick-Set Handle is unlocked you can adjust the Bar vertically. Be sure
to lock the Bar back in place by pushing the Quick-Set Handle back to the right.
Note: Some workouts will require you to disengage the Bar, get into
starting position, and then engage the Bar.
The XFT Bar can be locked so it doesn’t move horizontally during a
workout. To lock the Bar in place make sure the Blue Handles are
down. To unlock the Bar make sure the Blue Handles are up.
Note: This makes the XFT function like a Smith machine.
Some workouts using the XFT Bar can be performed
facing either direction. For example: the pictures above
show a bicep curl being done facing away and towards
the XFT.
The XFT Bar has resistance In both directions.
Depending on the workout you will either be
pushing up or pulling down the XFT Bar.
Each weight plate is 10 pounds. The Bar has
1:1 ratio for 10 pounds resistance per plate.
The Cables provide a 2:1 ratio for 5 pounds
resistance per plate per side.
To double up the weight on the XFT Bar
place the pulley hooks onto the sides of
the XFT Bar. Hold the hooks vertically
and simply slide over the Bar ends.
Quick-Set HandleQuick-Set Handle
The BodyCraft XFT has been designed to provide exercises for your entire body. This poster illustrates only a sample of available exercises. We hope you enjoy many healthy years of use. Learning to use and maintain your XFT is very important for your personal safety and the proper function of the machine. Be sure to read all of the
information carefully before using. The information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fitness dealer. Your local fitness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program,consult
your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for injury or property damage sustained by or through the use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of
repetitions and sets of repetitions of any specific exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specific needs, we recommend consultations with your fitness dealer or a certified personal trainer. For general guidelines, we recommend 6-12 repetitions per
set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. Overdoing
it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive pain, stop immediately. Determine what is wrong before continuing. Rest is a very important part of the process. Begin each session with a 5-15 minute warm up period of light exercise and stretching. During the routine, be sure to
maintain proper form and move through the full range of motion. Be sure to breathe naturally; do not hold your breath. End each session with a 5-10 minutes of light stretching. Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with the machine and accustomed to the
routines. Do not quit! Variety of exercises can be a motivating factor. Remain committed and your exercise time will soon become a time you anticipate.
© 2020 - Bodycraft® is a division of Recreation Supply, Inc. 7699 Green Meadows Dr N, Lewis Center, OH 43035 Phone: 800-990-5556 Fax: 740-965-2449
For videos, guides, and information
scan the QR code below.
Loading ...