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General| Brand | Nohrd |
|---|---|
| Model | WaterWorkx |
| Category | Fitness Equipment |
| Language | English |
Perform a bilateral curl exercise using the equipment.
Execute a reverse bilateral curl to target different arm muscles.
Perform a single-arm curl for targeted bicep training.
Execute a triceps press exercise to strengthen the back of the arm.
Perform a triceps press down with a rope attachment.
Engage in a standing pullover exercise for back and chest muscles.
Perform a triceps back kick, focusing on the posterior arm muscles.
Perform sit-ups to strengthen abdominal muscles.
Focus on the contraction phase of sit-ups for enhanced core engagement.
Execute advanced incline sit-ups for increased core difficulty.
Perform a cord-assisted sit-up with a specific cable path.
Execute a second variation of cord-assisted sit-ups.
Perform diagonal sit-ups to target oblique abdominal muscles.
Perform side raises, likely targeting obliques or core stability.
Execute a hanging reverse curl for upper back and arm engagement.
Perform a hanging reverse curl with rotational movement.
Perform hanging leg lifts to target lower abdominal muscles.
Execute hanging single leg lifts for focused abdominal work.
Introduction to whole-body stretches shown on following pages.
Recommended duration for holding stretches: 30 seconds to 2 minutes.
Hold stretches, do not bounce; warning against bouncing.
Stretch only as far as comfortable; avoid feeling any pain.
Stretching promotes flexibility and helps prevent injuries.
Perform stretches after a short warm-up, not before training.
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