OPTIONAL ITEMS
AB-DOER
®
TWIST
TM
TRI-ROLLER
EXPLODED VIEW
Part# Description Spec. Q'ty
27 screw ST4.2*16 6
35 bigger washer Ê4.2*1.2 6
39 pin with knob Ê8*45 1
53 twist tube Ê29*115 3
54 support tube 125*24*24 3
56 end cap for tube Ê25.4*1.5 2
62 foam grips Ê72*Ê27*112 3
65 frame assembly 315*140*130 1
66 cover for nut M8 1
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PARTS LIST
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After every workout, do these stretches to increase flexibility and improve fitness. For the best results, hold
each stretch for 30-60 seconds.
Calves:
Stand in a wide lunge with your back knee straight and your front knee slightly bent. Press your rear heel toward the floor and hold.
Repeat on other side.
Quadriceps:
Stand with your feet hip-width apart and bend your right knee to bring your heel toward your buttocks. Grasp your foot with your
right hand and hold. Knee should point straight toward the floor, hips pressing slightly forward. Repeat on other side.
Back/hamstrings:
Stand with your feet double shoulder-width apart, toes forward, and slowly roll down toward the floor. Allow your upper body to
hang freely, focusing on relaxing your head, shoulders, back and legs.
Shoulders:
Bring your left arm (straight) across your body at chest height and grab your left forearm with your right hand and hold.
Repeat on other side.
Triceps:
Bring your left arm straight up by your head and bend your elbow, reaching your left fingers down the center of your back.
Grasp your left elbow with your right hand and pull gently toward the right side. Repeat on other side.
Chest/biceps:
Reach both arms behind you and lock your fingers together. Reach behind and slightly upward. Hold here and breathe.
Hamstrings:
Sit on the floor with your right leg extended straight out, foot flexed. Bend your left knee and place the sole of your shoe on the
inside of your right thigh. Reach forward over your right leg and hold. Repeat on the other side.
Inner thighs/hips:
Sit with the soles of your feet together, knees splayed outward. Hold your feet with both hands and fold forward over your shoes.
Glutes:
Lie on the floor with your knees bent. Cross your right ankle over your left knee and hold. If you’re more flexible, lift both legs off the
floor and pull them in toward your chest with your hands.
Spinal twist:
Lie on the floor. Bend one knee and bring it in to your chest. Pull that same knee across your body to the side, extending your
opposite arm and head away the opposite direction. Hold and breathe. Repeat on the other side.
STRETCHES
Also refer to illustrations in the FLEXIBILITY & WARMUP PROGRAM section.
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