Upper and Lower Body

BUTTERFLY MACHINE
Function:
Develops chest, front shoulders, upper and mid-abs.

Instructions:
Sitting on the seat place hands or forearms on the long boards, pull arms together then expand chest to release. Return slowly to start position.

Options:
In-Ground Mount: 78000016 – Single. Surface Mount:78000016SM – Single

CHEST PRESS
Function:
Strengthens chest, shoulders, upper and mid abs, forearms, and triceps.

Instructions:
Sit on seat. Grip handles with hands and push straight forward until arms are extended. Hold and slowly return to start position. Do not lock your elbows.

Options:
In-Ground Mount: 78000045 – Single, 78000009 – 2-Person. Surface Mount:78000045SM – Single, 78000009SM – 2-Person

CHEST PRESS
Function:
Strengthens chest, shoulders, upper and mid abs, forearms, and triceps.

Instructions:
Sit on seat. Grip handles with hands and push straight forward until arms are extended. Hold and slowly return to start position. Do not lock your elbows.

Options:
In-Ground Mount: 78000045 – Single, 78000009 – 2-Person. Surface Mount:78000045SM – Single, 78000009SM – 2-Person

HAND BIKE, ACCESSIBLE
Function:
Strengthens arm and shoulder muscles.

Instructions:
Grip both handles firmly. Begin by moving one hand forward and pulling the other toward you. Continue at a comfortable pace. Do not stop suddenly. Slow down gradually before coming to a complete stop.

Options:
In-Ground Mount: 78000070 – Single, 78000072 – 2-Person. Surface Mount: 78000070SM – Single, 78000072SM – 2-Person.

HAND BIKE, ACCESSIBLE
Function:
Strengthens arm and shoulder muscles.

Instructions:
Grip both handles firmly. Begin by moving one hand forward and pulling the other toward you. Continue at a comfortable pace. Do not stop suddenly. Slow down gradually before coming to a complete stop.

Options:
In-Ground Mount: 78000070 – Single, 78000072 – 2-Person. Surface Mount: 78000070SM – Single, 78000072SM – 2-Person.

HANGING ROTATOR
Function:
Strengthens core, waist, abdominals, shoulders and upper arms.

Instructions:
Reach or jump up to grab rotator firmly. Using your abdominal muscles, raise knees to chest and hold. Twist core from side to side. Return to starting position and lower knees slowly. In order to work different muscles, use the Hanging Rotator to perform chin-ups, or allow full rotation to test inner ear and balance.

Options:
In-Ground Mount: 78000075 – 3-Person. Surface Mount: 78000075SM.

HORIZONTAL BARS
Function:
Strengthens chest, shoulders, upper and mid abs, forearms, and triceps.

Instructions:
Grip bar with both hands, pull your body upward until the chin is level with or above the bar. Lower body and then repeat according to your capability. In order to work different muscles, this exercise can be performed with forward or reverse hand grips.

Options:
In-Ground Mount: 78000002 – Single, 78000003 – Double. Surface Mount: 78000002SM – Single, 78000003SM – Double.

HORIZONTAL BARS
Function:
Strengthens chest, shoulders, upper and mid abs, forearms, and triceps.

Instructions:
Grip bar with both hands, pull your body upward until the chin is level with or above the bar. Lower body and then repeat according to your capability. In order to work different muscles, this exercise can be performed with forward or reverse hand grips.

Options:
In-Ground Mount: 78000002 – Single, 78000003 – Double. Surface Mount: 78000002SM – Single, 78000003SM – Double.

INCLINED CRUNCH BENCH
Function:
Strengthens abdominals.

Instructions:
Lie down on back and place knees over high bar and feet under low bar. Place hands behind ears or crossed in front of chest. Tighten abdominal muscles and slowly lift head followed by shoulder blades. The lower back should not leave the bench. Hold then slowly return to start position.

Options:
In-Ground Mount: 78000027 – Single, 78000006 – 2-Person. Surface Mount: 78000027SM – Single, 78000006SM – 2-Person.

INCLINED CRUNCH BENCH
Function:
Strengthens abdominals.

Instructions:
Lie down on back and place knees over high bar and feet under low bar. Place hands behind ears or crossed in front of chest. Tighten abdominal muscles and slowly lift head followed by shoulder blades. The lower back should not leave the bench. Hold then slowly return to start position.

Options:
In-Ground Mount: 78000027 – Single, 78000006 – 2-Person. Surface Mount: 78000027SM – Single, 78000006SM – 2-Person.

LAT PULL-DOWN
Function:
Strengthens arm and shoulder muscles.

Instructions:
Sit on seat. Grip handles with hands and pull towards your shoulders. Hold and slowly return to start position.

Options:
In-Ground Mount: 78000044 – Single, 78000008 – 2-Person. Surface Mount: 78000044SM – Single, 78000008SM – 2 Person.

LAT PULL-DOWN
Function:
Strengthens arm and shoulder muscles.

Instructions:
Sit on seat. Grip handles with hands and pull towards your shoulders. Hold and slowly return to start position.

Options:
In-Ground Mount: 78000044 – Single, 78000008 – 2-Person. Surface Mount: 78000044SM – Single, 78000008SM – 2 Person.

LEG EXTENSION
Function:
Strengthens Gluteals/Rear, Quadriceps/Front of Thighs and Calves.

Instructions:
Sit on seat with back flat against backrest. Place feet under foot holders. Slowly straighten legs. Hold then slowly return to start position. Do not lock knees.

Options:
In-Ground Mount: 78000013 – Single. Surface Mount: 78000013SM – Single.

LEG PRESS
Function:
Strengthens quadriceps, hamstrings, calves, glutes and abdominals.

Instructions:
Sit on seat with legs braced against foot pad. Push body away from the footrest. Hold then slowly return to start position. Do not lock your knees.

Options:
In-Ground Mount: 78000011 – 2-Person, 78000012 – 4-Person. Surface Mount: 78000011SM – 2-Person, 78000012SM – 4-Person.

LEG PRESS
Function:
Strengthens quadriceps, hamstrings, calves, glutes and abdominals.

Instructions:
Sit on seat with legs braced against foot pad. Push body away from the footrest. Hold then slowly return to start position. Do not lock your knees.

Options:
In-Ground Mount: 78000011 – 2-Person, 78000012 – 4-Person. Surface Mount: 78000011SM – 2-Person, 78000012SM – 4-Person.

LEG STRETCH STATION, 3-WAY
Function:
Increases lower body flexibility.

Instructions:
Face the bar and place leg at appropriate height. Keep leg as straight as possible. Bend at the waist and lower upper body to leg, reaching for the extended leg’s foot and bringing head towards the knee. Hold, and raise upper body back to starting position. Switch legs as necessary.

Options:
In-Ground Mount: 78000069. Surface Mount: 78000069SM.

LYING LEG CURL
Function:
Strengthens hamstrings and glutes.

Instructions:
Lie on your stomach on bench, grasp handles with hands and place ankles under foot holders. Bend legs slowly. Hold and return to starting position.

Options:
In-Ground Mount: 78000015 – 2-Person. Surface Mount: 78000015SM – 2-Person.

PARALLEL BARS & DIP STATION
Function:
Strengthens hand grip, shoulders, triceps, upper back and core.

Instructions:
Stand between bars. 1. Grasp bars with hands. Supporting body with arms, raise legs off the ground at a 90 degree angle. Raise and lower legs. 2. Grasp bars with hands. Supporting body with arms, bend legs off the ground. Lower body by bending arms slowly. Straighten arms to raise body.

Options:
In-Ground Mount: 78000004 – Single. Surface Mount: 7800004SM – Single.

PENDULUM MACHINE
Function:
Strengthens lower back, abdominals and waist muscles.

Instructions:
Place feet on foot plate and grasp handles. Swing legs side to side while tightening stomach muscles.

Options:
In-Ground Mount: 78000041 – Single Post, 2-Person. Surface Mount: 78000041SM – Single Post, 2-Person.

ROLLER FIT LEG PRESS
Function:
Strengthens quadriceps, hamstrings, calves, glutes and abdominals.

Instructions:
Sit on the seat and firmly hold the handles on the side of the seat. Place the balls of your feet on the centre foot bar and push yourself up the track with your legs. Push until your legs are almost totally straight, but do not lock your knees. Relax your legs to lower yourself and repeat.

Options:
In-Ground Mount: 78001002 – 1-Person, 78001003 – 2-Person, 78001004 – 4-Person. Surface Mount: 78001002SM – 1-Person, 78001003SM – 2-Person, 78001004SM – 4-Person.

ROLLER FIT LEG PRESS
Function:
Strengthens quadriceps, hamstrings, calves, glutes and abdominals.

Instructions:
Sit on the seat and firmly hold the handles on the side of the seat. Place the balls of your feet on the centre foot bar and push yourself up the track with your legs. Push until your legs are almost totally straight, but do not lock your knees. Relax your legs to lower yourself and repeat.

Options:
In-Ground Mount: 78001002 – 1-Person, 78001003 – 2-Person, 78001004 – 4-Person. Surface Mount: 78001002SM – 1-Person, 78001003SM – 2-Person, 78001004SM – 4-Person.

ROLLER FIT 4-IN-1
Function:

Instructions:
Leg Press: Strengthens quadriceps, hamstrings, calves, glutes, and abdominals. Lat Pull: Strengthens chest, shoulders, upper and mid abs, forearms, and triceps. Chest Press: Strengthens chest, shoulders, upper and mid abs, forearms, and triceps. Arm Curl: Strengthens biceps, chest, shoulders, upper and mid abs, forearms, and triceps.

Options:
In-Ground Mount: 78001001. Surface Mount: 78001001SM

ROWING MACHINE
Function:
Strengthens upper back, lower back, shoulders, biceps, and forearms.

Instructions:
Sit on seat with feet braced against foot rest. Grasp handles in hands and pull towards your centre. Hold and slowly return to start position.

Options:
In-Ground Mount: 78000007. Surface Mount: 78000007SM.

SIT-UP/PUSH-UP BENCH
Function:
Strengthens abdominals, obliques, chest, shoulders and triceps.

Instructions:
1. Assume a push up position on top of bench while grasping handles in hands. Slowly lower body, hold and then return to start position. 2. Lie on bench on your back and hook feet under bar. Cross arms in front of chest or put hands behind ears. Raise shoulders, hold and then slowly return to start position.

Options:
In-Ground Mount: 78000005. Surface Mount: 78000005SM.

STAIR CLIMBER
Function:
Strengthens quadriceps, hamstrings, calves, glutes, abs, and forearms.

Instructions:
Grasp handles with hands and place feet on pedals. Move legs in a stair climbing motion. Do not lean forward during exercise.

Options:
In-Ground Mount: 78000039. Surface Mount: 78000039SM.

STRETCH POLE, 3-PAD
Function:
Stretches quadriceps, hamstrings, calves, glutes, and abdominals.

Instructions:
Using one hand on the pole as a guide, begin to either side-step one foot at a time or step up to each pad while travelling in a circular path. Keep your back straight, shoulders back, and your abdomen tight during the exercise.

Options:
In-Ground Mount: 78000084. Surface Mount: 78000084SM.

WAIST & AB STRETCHER
Function:
Develops core, shoulder and arm muscles. Stretches back and hamstrings while relaxing vertebrae and spinal disks.

Instructions:
With back to the curved rack, reach up to grasp the upper hand hold. Using your abdominal muscles, slowly raise knees or extended legs as high as possible. Hold, and then return to starting position.

Options:
In-Ground Mount: 78000066. Surface Mount: 78000066SM.