Basic Training Manual - CrossCore180® and War Machine

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®
Basic Training Manual
This Basic Training Course Manual includes:
19 War Machine® Basic Training Exercises
Exercise Instructions for all levels:
Beginner, Intermediate, Advanced
War Machine® PTS SAFETY PROCEDURES & INSTRUCTIONS
There is risk assumed by individuals who use this type of fitness equipment. Before
using your new War Machine®, review Set Up, Use and Maintenance info on the CrossCore® Training Manual, DVD and www.crosscore-usa.com website. User assumes the
risk of injury and all liability resulting from the use of the War Machine® PTS.
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As this equipment involves advanced exercise routines, consult your physician
before beginning this or any type of exercise program.
Inspect the War Machine® daily AND before each and every time you use the
War Machine®. Tighten all loose connections/ropes/belts/carabiners/handles/
accessories and replace worn parts immediately. Failure to do so may result in
serious injury.
Always attach the War Machine® to a secure, strong and stable anchor point that
is able to easily support your body weight. When using the War Machine® on any
piece of fitness equipment (or any object not already permanently attached to
the ground, wall, ceiling, etc.), make sure that piece is bolted to the floor or similar
permanent anchor point so that it cannot tip. Always perform a weight test to
determine the strength/integrity of your chosen anchor point BEFORE using the
War Machine®.
Always begin in Locked-N-Loaded mode for added stability and perform exercises in
a slow, controlled manner at all times. Always begin with little or no body angle.
It is suggested that MINORS do not use this equipment without adult supervision.
The War Machine® is not a toy and should not be treated as such.
Make sure when adjusting the length of the rope, or when clipping the handles into
the openings in the top of the pulley housing, that all excess rope is completely out
of the way of the users body at all times during exercising. The excess rope can
usually be restrained using the Velcro tabs of the support strap.
When attaching the adjustable pulley strap, make sure to feed end of strap
through the back of the buckle ONLY. This is the side opposite of where the cleat
opens. Feeding strap through the front (where the cleat opens and is visible) will
not allow the cleat to lock in place and WILL NOT hold the user’s weight and may
cause the pulley to fall from the point of attachment.
DO NOT use on or near a wet or slippery surface. Be sure of your footing before
you begin exercising.
Safeguard the War Machine® from them elements when not in use. Prolonged
exposure to sunlight, dampness, inclement or severe weather conditions, extremely
cold or hot temperatures and extreme shifts in temperature, can weaken the
components of the War Machine®.
If using a counter weight, make sure the pulley housing is secured as close to the
anchor point as possible. A few inches is preferred. Also, make sure the user or any
bystanders are a minimum of four feet away from the resting point of the counter
weight at all times while War Machine® is in use. Always exercise in a slow and controlled manner with or without a counter weight. When using a counter weight, do
not exceed a 50 lb. maximum. When finished, remove counter weight from
War Machine®.
11. War Machine Wall/Ceiling Anchor Mount
a. PROFESSIONAL INSTALLATION STRONGLY RECOMMENDED
b. Wood Lag Bolts are NOT meant for installation into Concrete or Steel.
c. Use a stud finder at several points along stud to be certain of its center.
d. Only mount to strong wall or ceiling beams able to bear a minimum weight load of at least 300 lbs. If more than one Wall/Ceiling Anchor
Mount will be attached to a single beam for multiple users,
CrossCore, Inc. STRONGLY RECOMMENDS using a licensed contractor
for installation that will confirm the combined user weight will not
compromise the structural integrity of the beam or attachment points
at any time.
e. Maximum weight load for all War Machines using the War Machine Wall/
Ceiling Anchor Mount not to exceed: 300 lbs.
f. Installed War Machine® Wall/Ceiling Anchor Mount should be secured
completely flush to wall/ceiling with no movement. Perform a weight test
prior to using installed Wall/Ceiling Anchor Mount.
g. Routinely check installed War Machine® Wall/Ceiling Anchor Mount to
ensure maximum safety. Do not use War Machine® on a loose or improperly installed War Machine® Wall/Ceiling Anchor Mount.
12.Door Anchor Use and Installation - Warning!: Do not use the door anchor on sliding doors, glass doors, lightweight closet doors, double doors or doors that have a large gap between door and frame. Make sure that the door cannot be opened without completely turning the door handle. Door anchor can ONLY be used on a strong and solidly constructed door that can support the users total body weight. Make sure not to slam or drop pulley on the door after per
forming each exercise as this can damage the door.
a. Attaching the Anchor with door opening AWAY from you. This is the
most secure setup as your bodyweight will pull the door closed.
1. Put door anchor and strap over the top of the door and centered, close door securely making sure the door handle lock engages.
2.Perform weight test by pulling the strap to make sure door is securely closed and that anchor is secure prior to performing any exercise.
b. Attaching the Anchor with door opening TOWARD you.
1. Put door anchor and strap over the top of the and slide the strap and anchor all the way above the upper door hinge, this is the most secure
and stable point of the door and will not put force on the door to
help prevent door from accidentally opening. Close door securely making
sure the door handle lock engages.
2.Perform weight test by pulling the strap to make sure door is securely closed and that anchor is secure prior to performing any exercise.
13.If unsure of proper use of equipment please visit the following website:
www.crosscore-usa.com
Basic Training Course Instructions
Prior to beginning any workout on your War Machine®
always read the following instructions carefully and
adhere to their words.
PREPARATION for war
• Prepare your body for the War Machine®
Basic Training course with a proper warm-up
• Your warm-up should be performed for at least 5 minutes and should be followed by light stretching of major muscle groups.
• Examples: jogging/running/fast-walking,
stationary bike, elliptical, calisthenics, jump rope.
EXECUTION of battle plan
• Always stand at a comfortable angle suitable
to your own level of strength and ability. To start, only a very slight body angle is recommended.
• Carefully follow exercise instructions and refer to images provided.
• Execute each War Machine® Exercise in a slow, controlled manner.
• Time intervals for training are as follows:
Sets of 3 for each exercise
Beginners: 15-20 seconds per exercise
Intermediate: 25-35 seconds per exercise
Advanced: 40-60 seconds per exercise
• Be sure to rest for 30 seconds between each set and 45 seconds between each exercise.
• If you are unable to complete any War Machine® exercise for the time interval specified, simply decrease the time interval and perform the exercise for an amount of time that is
comfortable for you. For example, if you
cannot perform an exercise for the full
30-second time interval, try doing the
exercise for 10 seconds at a time.
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• Positions:
n Neutral: Basic position where the height of the War Machine® Pulley is comfortably reachable at overhead arm’s length; Most War Machine® exercises can be performed from Neutral Position.
n Long Position: The height of the Pulley is lowered from Neutral Position so that the Handles are 1” from the ground
n Short Position: The rope on the War Machine® is shortened so that the handles are
approximately 2 feet from the Pulley
n Locked Handle Mode:
• Begin with War Machine® in Neutral Position.
• Lock Both Carabiners to both Handle D Rings
n Static Position:
• Begin in Neutral Position
• Attach Handle Carabiners on to the
War Machine® Pulley Static Holes at the top
of the pulley housing by inserting the
carabiners from the bottom up.
• If you experience any pain, discomfort, light-
headedness or extreme fatigue, STOP what you are doing in a safe manner immediately. If symptoms persist after you have stopped seek the help of a physician right away.
TERMINATION of the battle
• Stretch and Cool Down
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Adjusting the length of the rope
Step
Step
Step
Step
Step
1 Select the location of the rope where the carabiner and handle will be attached.
2 Pinch rope together with one hand making a loop in the rope and insert index finger and
thumb from other hand.
3 With the index finger and thumb pointing up, roll that hand toward the other hand so that the index finger and thumb are now pointing down.
4 Pinch index finger and thumb together and pull the doubled portion of rope through making a loop.
5 Open carabiner and place through loop and pull tight.
You’ve just made what is referred to as
a “Prusik” knot.
Positioning your feet inside handles
Position A
Position B
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War Machine® Chest Press
Muscles Targeted:
Chest, Shoulders, Triceps, Upper Back, Core
Preparation
• Position Handles in Neutral Position so that Heel Strap is 12”-14” off the ground.
• Stand at an 80 degree angle from the ground (standing straight up will put you at a 90 degree angle) and grasp
both handles. (A)
• Keep body aligned and core tightened
to ensure proper posture
• Place feet shoulder width apart
A
Execution
• Slowly lower chest towards hands, similar to doing a push up, keeping core tight
and body aligned (B)
• Return to beginning position
• Progression
n Single Arm Press: Keep one arm extended and static, with a slight bend in the elbow, while other arm executes a chest press (C)
n Full Rotation Press: Keep one arm extended and static, with a slight
bend in the elbow, while other arm presses elbow to shoulder, then rotate body and look over your
shoulder while arm slowly opens
up to full extension (D)
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B
C
D
War Machine® Single Leg Suspended Lunge
Muscles Targeted:
Quads, Hamstrings, Glutes, Hips, Calves, Core
Preparation:
• Position: Neutral
• Put your War Machine® in Locked
Handle Mode
• Grab the War Machine® handles and place one foot inside one or both
handles. Hop forward until your
suspended foot is resting in the handles
6 inches in front of the Pulley
A
B
C
Execution:
• Slowly bend front leg down into a lunge while driving the suspended leg straight back making sure not to allow your knee
to surpass the position of your toes
• Return to starting position
• Progression
nSuspended Lunge Knee Raise: Perform suspended lunge. When you return to starting position, raise the knee of your suspended leg (A)
nSuspended Lunge to Trunk Rotation: Perform suspended lunge. When you return to starting position, raise the knee of your suspended leg and touch it to the elbow of the opposite arm (B)
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War Machine® Single Leg Squat
Muscles Targeted:
Quads, Hamstrings, Glutes, Hips, Calves, Core
Preparation
• Position: Neutral
• Stand facing the pulley holding
both handles
• Raise one leg slightly off the ground, engage your core and find your balance
Execution
• Squat down on standing leg making sure not to allow your knee to surpass the
position of your toes. Point handles to
the Pulley (B)
• Keep raised leg off the ground the
entire time
• Raise up on the standing leg and return
to starting position (A)
A
B
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War Machine® Hamstring Curls—Single Leg
and Double Leg
Muscles targeted:
Hamstrings, Hips, Glutes, Calves,
Lower Back, Core
Preparation
A
• Lay face up on the floor and place both heels, feet flexed, in the War Machine®
foot cradles, engage core and press hips
up and off the floor (A)
• Maintain your alignment by keeping your body in the raised plank position
Execution
B
C
• Single Leg Curls
n Keep one leg straight and maintain pressure in the foot cradle
n Bring the heel of the other leg in
and curl towards your glutes, lifting your torso as you curl (B)
• Double Leg Curls
n Bring both heels in and curl towards your glutes, lifting your torso as you curl (C)
n Keep at least 2-4 inches between
the handles so as to get the most
effective movement
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War Machine® Bicycle
Muscles targeted:
Hamstrings, Quads, Glutes, Calves, Hips,
Lower Back, Core
Preparation
• Position: Neutral
• Lay face up on the floor and place both heels, feet flexed, in the War Machine® foot cradles, engage core and press hips
up and off the floor (A)
• Maintain your alignment by keeping your body in the raised plank position
A
Execution
• Keeping hips raised, move your feet in a circular motion as if riding a bicycle (B-C)
B
C
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War Machine® Inverted Chest Press
Muscles targeted:
Chest, Shoulders, Triceps, Lower Back, Core
Preparation
• Position: Neutral
Refer to page 6 “POSITIONING YOUR FEET IN HANDLES” (B)
• Walk hands backwards, away from the pulley, until feet are in a challenging
incline position and there is a 2-4 inch gap between feet (A)
A
B
Execution
• Lower body toward the ground in a chest press motion while keeping aligned (B)
• Press back up to full arm extension to complete the exercise
• Keep core engaged and resist letting legs swing back and forth or up and down
• When finishing Chest press and removing feet from handles, walk hands forward
back to neutral position lowering your
body to the ground and remove feet from Handles. Do not try to remove feet while engaged in Press Position
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War Machine® Power Shoulder and Rotation
Muscles targeted:
Shoulders, Upper Back, Triceps, Forearms, Core
Preparation
•Position: Neutral
•Stand shoulder width apart facing the War Machine® holding both handles
•Extend arms with both handles pointing to the Pulley (A)
A
Execution
•Keep one arm static; raise working arm straight up until it is directly perpendicular to the ground (B)
•Lower arm and return to starting position
•Progression
n Perform Power Shoulder move;
when arm is perpendicular to ground, continue arm rotation backwards, opening up the shoulder to allow for smooth rotation, in a circular motion
and end at starting position with both handles pointing to the Pulley (A-B-C-D)
B
C
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D
War Machine® Tricep Press
Muscles targeted:
Triceps, Shoulders, Forearms, Core
Preparation
• Position: Neutral
• Stand with feet and hands Shoulder
width apart
Execution
A
B
• Double
n Keeping tension on the rope and
elbows raised and in, lean forward and bend at the elbows (B)
n Press forward and return to starting position
• Single
n With arms still raised and elbows in, keep one arm static and lean forward bending opposite arm (C)
n Press forward with working arm and return to starting position
C
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War Machine® Power Thrust
Muscles targeted:
Quads, Hamstrings, Glutes, Hips, Shoulders,
Lower Back, Core
Preparation
•Position: Neutral
•Stand with feet shoulder width apart facing the War Machine® and holding both handles
•Keep tension on the rope and lower down into a squat position
A
Execution
•In one movement, raise up from squat
position and thrust hips forward as you maintain tension on the rope and keep hands pointed to the pulley (B)
B
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War Machine® Power Thrust Progression
Muscles targeted:
Quads, Hamstrings, Glutes, Hips, Shoulders,
Lower Back, Triceps, Forearms, Core
Preparation
A
• Position: Neutral
• Stand with feet shoulder width apart
facing the War Machine® and holding both handles
• Keep tension on the rope and lower down into a squat position (A)
Execution
B
• Raise up from squat position and thrust hips forward (B)
• As you rise up, extend one arm down with palm facing up. (C)
• Progression
n Rotate from your core and look back at the hand of the extended arm (C)
C
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War Machine® Bicep Curl
Muscles targeted:
Biceps, Forearms, Shoulders, Core
Preparation
•Position: Neutral
•Stand shoulder width apart facing the
War Machine® holding both handles
•Raise hands above head, palms facing up, and lean back to a comfortable angle
A
Execution
•Double
n Keeping elbows raised and in, curl both handles back to shoulders and slowly return to starting position (B)
•Single
n Keep one arm static and pointing to
the pulley
n Curl working arm back to shoulder and return to starting position (C)
n Progression
• Curl working arm back across face to
opposite shoulder
• Curl working arm back and across stomach
B
C
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War Machine® Side Plank
Muscles Targeted:
Core, Triceps, Shoulders, Lower Back
Preparation
A
B
• Sit on the ground and put both feet in the War Machine® foot cradles, with cradle strap underneath the ball of the foot, and turn on your side with top foot crossed in front of the bottom foot
• Place forearm of bottom arm on the ground directly beneath the shoulder (A)
Execution
C
• Raise up on forearm and lift hips off the ground and keep a 2-4 inch gap between suspended feet (B)
• Progression
n While in Side Plank position, slowly
rotate toward the ground and touch the ground below your raised hip with your free arm
D
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War Machine® Suspended Crunch
Muscles targeted:
Core, Chest, Triceps, Shoulders, Hip Flexors
Preparation
•Position: Neutral
Refer to page 6 POSITIONING YOUR FEET IN HANDLES (B)
•Walk hands forward, away from the pulley, until you are in a basic plank position (A)
Execution
•Bring knees to chest while lifting hips up toward the ceiling or sky, keeping a gap
of 2-4 inches between both feet, and return to starting position
•Progression
n Get in starting position but place hands in offset position (A)
n Swing knees forward and to the side
of the hand that is placed in front, then return to starting position (A-C)
n The Pike progression. Start in a basic plank position Raise your Bottom straight up and bring feet forward
slightly keeping legs straight until you are in an inverted V. Then release
and straighten back to the basic plank position (A-D)
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A
B
C
D
War Machine® Hanging Climber
Muscles targeted:
Full Core and Upper Body Engagement,
Hip Flexors
Preparation
A
• Position: Short
• Sit on ground below the War Machine® with knees bent and feet on the ground and grab both handles
Execution
B
• Beginners/Intermediate: Keep knees bent and place feet on a bench or stable object that is between 1-3 feet high (A)
• Advanced: With knees bent, cross feet at the ankles and raise lower body up and off the ground (C)
• Move the pulley up and down with each arm in a climbing action (D)
C
D
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War Machine® Hip Press
Muscles targeted:
Hamstrings, Glutes, Hips, Lower Back Calves, Core
Preparation
•Position: Neutral
•Lay face up on the floor with both heels, feet flexed, in the foot cradles, engage
core and press hips up and off the floor. Keep legs straight. (A)
Execution
•Bend knees and drive hips up and
away from the floor then return to
starting position (B)
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A
B
War Machine® Inverted Scissor Kick
Muscles targeted:
Full Body Engagement
Preparation
A
• Position: Neutral
Refer to page 6 POSITIONING YOUR FEET IN HANDLES (B)
• Walk hands backwards, away from the pulley, until feet are in a challenging incline position and there is a 2-4 inch gap
between feet and engage core for
stabilization
Execution
B
• Slowly lower right foot down towards
the ground, but do not let foot touch
the ground. (B)
• As you bring your right foot back to
starting position, lower left foot down, moving both legs in a scissor motion (C)
• When finishing scissor kick and removing
feet from handles, walk hands forward
back to neutral position lowering your
body to the ground and remove feet from
Handles. Do not try to remove feet while
engaged in Press Position
C
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War Machine® Inverted Chest Press
& Donkey Kick
Muscles targeted:
Full Body Engagement
Preparation
•Position: Neutral
Refer to page 6 POSITIONING YOUR FEET IN HANDLES (B)
•Walk hands backwards, away from the pulley, until feet are in a challenging
incline position and there is a 2-4 inch
gap between feet and engage core for stabilization (A)
A
Execution
•Lower body to the ground in a chest
press motion while simultaneously
bending knees and lowering knees
towards the ground. Do not let knees touch the ground (B)
•Press up with both hands and kick both feet back up to starting position (C)
•When finishing Inverted Chest Press/
Donkey Kick and removing feet from handles, walk hands forward back to neutral position lowering your body to
the ground and remove feet from Handles. Do not try to remove feet while engaged in Press Position
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B
C
War Machine® Locked-Mode Pull Ups
Muscles Targeted:
Upper and Lower Back, Biceps, Forearms,
Shoulders, Core
Preparation:
A
• Position: Locked Mode (1A)
• Hook each War Machine® handle
carabiner into the Locked Mode holes located on top of the pulley (insert the
carabiner through bottom of housing and out the top) (1B)
• Grab the handles and let your body
hang with knees bent and legs crossed
at the ankles
Execution:
B
• Pull-up with both arms, raising your
body up until your chin is parallel to
the handles (B)
• Lower back down to starting position
1A
1B
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War Machine® Locked-Mode Knee Raises
Muscles targeted:
Core, Hip Flexors, Biceps, Triceps, Shoulders,
Upper and Lower Back
Preparation:
•Position: Locked Mode (pg.24)
•Hook each War Machine® handle
carabiner into the Locked Mode holes located on top of the pulley (insert the carabiner through bottom of housing and
out the top)
•Insert arms through foot cradle and position the padded straps so that they are underneath the midpoint of your
upper arm. Hold the straps with your hands where comfortable while perform-
ing the exercise. Let your body hang with knees bent and feet together
Execution:
•Raise your knees up until your quads are parallel to the ground, making sure to lift
with your core (B)
•Lower knees back down to starting position
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A
B
Locked-N-Loaded™
When you first begin using the War Machine®,
it is recommended that everyone begins in
“Locked-N-Loaded” mode (A) by inserting
the magnetic pin into the hole toward the
bottom of the pulley housing. “Locked-NLoaded” adds substantial stability to the
War Machine® by locking the pulley wheel in
place. Though the pulley wheel is fully locked,
the rope and handles will still slide back and
forth over the top of the pulley wheel, albeit
with much resistance. This feature makes it
almost impossible for the user to favor their
dominate side as they still must work to
maintain their balance and form.
*Do not totally rely on “Locked-N-Loaded” to maintain your balance and form. The rope will still slide across the top of the pulley wheel. Start exercising using little
or no body angle and use your body to maintain your balance. Do not saw the rope back and forth on the locked pulley wheel.
It will only shorten the lifespan of your rope.
When “Open Mode” is desired, the user can
simply remove the magnetic pin from the
bottom of the pulley housing of the War Machine®
and insert it through the “Static Carabiner
Holes” at the top of the pulley housing (B).
“Open Mode” allows for more advanced
movements and progressions and also allows
different counter weights and resistance
straps to be used.
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A
B
®
Life’s A Battle…Prepare For War®
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