LOWER BODY UPPER BODY SPORT CORE. Keiser Infinity Series Training Foundations

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1 CORE UPPER BODY LOWER BODY SPORT POWER MANUAL Keiser Infinity Series Training Foundations

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3 P O W E R M A N U A L Performance and versatility with no limits are the hallmarks of Keiser performance equipment. These same principles have helped us to become the industry standard in functional training. -Dennis Keiser President, Keiser Corporation A culmination of research and professional training input is how the Power Manual was created. Since Keiser s inception, we ve been a company with feet forward toward improving performance equipment while providing training and education. Through the help of a network of professional trainers worldwide, we maximize the effectiveness of our equipment. THE POWER MANUAL This manual will start you on your way to receiving the most benefit out of your Keiser equipment. The first part of the manual explains the heart of functional training, the Power System. This system is a complete program for Power development. Some sample exercises have been included to get you started down the path of improving your Power output. The second part of the Keiser Power Manual was produced with one of the world s leading training facilities, Train 4 The Game. In a unique partnership, we have developed numerous functional cable workouts that were designed especially with the active golfer in mind. This, used in conjunction with the Keiser Power System, will provide a rapid increase of on-field effectiveness and will help to improve the body s positions and movements involved in golf. Keep in mind these are not limits to what can be done with Keiser performance equipment. There possibilities are endless. Workout Index UPPER BODY Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Single Arm X Snatch CORE Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Lower Body Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place SPORT Overhead Pulley Matrix Golf Swing Matrix Wood Chop Cable Lift Cable Chop Squat to Row Pec Mob X Pull Down Posterior Chain Matrix S T R E N G T H C O R E P O W E R U P P E R B O DY H Y P E R T R O P H Y L O W E R B O DY E N D U R A N C E S P O R T

4 FUNCTIONAL TRAINING FOUNDATIONS After extensive research, Keiser was the only company who encompassed the stringent requirements of technology and absolute quality to help our athletes achieve their goals. - Mark Verstegen, Founder and President, Athletes Performance The workout protocol for the Functional Training System follows the basic principals of progressive overload. Progressive overload is a training principal based on continuing to increase the demands of the musculoskeletal system in order to increase muscle size, strength and endurance. These principals of progressive overload are incorporated in the Keiser Power System. To improve your strength, power, hypertrophy, endurance and to make strides in your training, you must make the muscles do more than they are used to doing. Training is much more than training just the muscles, it s also about training the movements, programming the neuromuscular system into a whole new way of doing things. Keiser equipment is praised not only for its effect on muscle development, but also for stimulating the neuromuscular system in new ways by means of our patented pneumatic system. This also involves maintaining these benefits through continuous training. Each of the programs listed are guides to a desired outcome. All of the exercises discussed in this manual may be used with each of the programs. You may find that some of the exercises work best with a particular program and not another. Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. MORE THAN JUST STRENGTH TRAINING CARDIOVASCULAR Setting the machine at a lower resistance and using movements such as running in place, or the straight punch at a steady pace for long periods of time builds up the cardiovascular system, raises heart rate, tones muscles and builds endurance. DEVELOPING FLEXIBILITY Infinity equipment acts as a flexibility trainer using assisted resistance for stretching, pilates and yoga. Infinity equipment stretches the tendons and improves overall flexibility. MOVEMENT ASSISTANCE Infinity equipment uses pneumatic resistance to act as assistance during movements. This resistance assists exercisers throughout movements such as assisted push ups, assisted squats, etc. AGILITY IMPROVEMENT A state of the art improvement on the old bungee method. The problem with agility training using bungees was that the resistance changed depending on how much the cord was stretched and it s resistance could not be tracked. Infinity equipment alleviates this by offering consistent trackable resistance.

5 EXAMPLE TRAINING PROGRAMS Each of the workout programs has a range of sets, repetitions, tempo and in-between set resting times. These programs can be selected based on your desired outcome. The following pages contain instruction on our functional workouts.* Read them thoroughly, put them into action and begin to grasp the power of the Infinity Series. Let your knowledge and creativity flow. The possibilities are endless with Keiser performance equipment! If you have an exercise or training program that you have found works very well on your Keiser equipment, then feel free to let us know. Only by working closely with the professionals who use our machines can we help in providing you with the best possible education and training when it comes to performance and functional training. us at training@keiser.com ENDURANCE POWER 3-5 Sets / Reps Tempo: Can Vary Recovery Time Between Sets: Min This is a set-based workout program focusing on functional exercises to improve endurance. Maintain and notice form throughout exercises. If you tire, do not reduce the sets reduce the load or tempo. 2-5 Sets / 2-8 Reps Tempo: Explosive Recovery Time Between Sets: 2-5 Mins This program has a focus on reps and form. If you begin to lose form, lower the load, not the speed. As you see the load increase, you will notice a large increase in power output. STRENGTH HYPERTROPHY 2-6 Sets / 1-6 Reps Tempo: Explosive or Slow Recovery Time Between Sets: 2-5 Min This program is intended to develop a strength base. By varying your speed, you can completely change the exercise. As your speed and load increase, so will your power. 3-6 Sets / 6-12 Reps Tempo: Slow and Controlled Recovery Time Between Sets: Mins This program is intended to increase the size of the muscle. In this program, it is best to have a slow and controlled tempo. A focus on form is emphasized during the controlled movements. * Always note the pulley position on each exercise. You may change this position based on flexibility, body type and goals. In many of the movements described, you may come in contact with the cord piece. Try to avoid excessive cord pressure during the exercise motion. Before training any movements on the Infinity Series, consult a physician. Exercises you only dreamed about before. This equipment will make other pieces obsolete. Unlimited speeds allow for the full-velocity spectrum. I wouldn t buy anything else! - Mike Boyle, Author Functional Training for Sports

6 CORE

7 Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Why is this Core Strength Crucial to Performance? Also known as pillar strength, the core encompasses the area from the hips through the torso. The body s primary source of energy is generated from the core. The core is the body s engine, containing some of the largest muscles. The key to all movements used in sports and performance training is to use the muscles of the human core. Without this core strength, an athlete will never be able to achieve their potential. These centralized muscles serve to transfer the Power developed in the lower body to upper body and vice versa. A strong core will also decrease the risk of injuries.

8 Hip Extension Position With pulley at the low position, place ankle cinch on leg closest to the equipment and face the equipment. Feet should be shoulder width apart with back straight. A hand may be placed on the machine for stability. Movement Pull the cinched leg back as high as is comfortably possible, keeping legs straight. Make sure to avoid leaning while doing motion. After motion, return to start position. Explosive Hip Flexion Position With pulley at the low position, place ankle cinch on leg and face away from the equipment. Balance on the free leg with cinched leg extended behind. Movement Continuously raise and lower knee from the hip while keeping upper thigh parallel to the ground at the top portion of the motion. During the movement, remember to keep the toe up.

9 Leaning Ab Rotation Position With pulley at high position, hold the grip with both hands. Face equipment and rotate 90. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment. Initiate the movement from the core and not from the arms. Movement Moving from torso, rotate the upper torso away from equipment. Move hands down across the body from the shoulder position to the opposite knee remembering to keep abs tight until the upper torso is turned with head looking backward. On finish, return to start position maintaining proper stance. Punching Ab Rotation Position With pulley arm at the mid/high position, step away from the equipment with one side of the body slightly facing the equipment. Keep feet balanced lightly wider than shoulder width apart. Grasp one pulley handle with the arm nearest the equipment. Hold the arm bent near the chest. Movement Punch across the body, rotating the torso. Keep abs tight throughout the movement. At the end of the movement, the head should be turned toward the punching arm. Return to start, repeat and alternate.

10 PUSH PULL Position With pulley at the mid position, stand close to the equipment facing away with feet spread shoulder width apart. Turn feet to one direction and extend the inner arm forward and the outer arm back, bent close to the body. Movement Initiate the movement from the torso and not the arms. Pull the inner arm back until the elbow is bent and in a comfortable position close to the body. Push the outer arm ahead of the body until extended to a comfortable position. Release the arms back to start position and repeat. T Stand Pull Position With pulley at the low position, lie with body on floor facing the equipment. Support body with forearm and side of foot while gripping pulley handle. Remember to keep back straight. Movement: Keeping body balanced, slowly pull out the arm gripping pulley. Pull until arm is fully extended comfortably. Hold position for a few moments. Move arm back to starting position.

11 Standing Ab Rotation Position With pulley at mid position, hold one pulley handle with both hands. Face equipment and rotate 90. Your feet should be slightly more than shoulder width apart and hands pointed toward equipment. Movement Moving from torso, rotate upper torso away from equipment. Initiate the movement from the core and not from the arms. Remember to keep abs tight and rotate to a comfortable position. On finish, return to start position maintaining proper stance. BALANCED BENT ROW Position With pulley at the low position, hold grip with the active arm extended ahead facing the equipment. Balance on one foot and pull the opposite leg, behind the body extended straight. Extend torso ahead with back straight to balance the body. Movement Keep body in balance as you pull the active arm back. Try not to move forward during this movement. Rely on the core for the strength to initiate the pull.

12 UPPER body

13 Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Single X Snatch Shoulder Press Chest Press Why is Upper Body Strength Important? Maintaining strong arms, shoulders, back and neck is very important for all persons in sports and general training. It is a crucial factor to your posture, makes breathing easier, and allows you to perform normal lifting, pushing, pulling, reaching, and twisting activities.

14 Arm Curl Position With pulley at the low position, face the equipment, grasping a pulley handle in each hand. Keep feet spread slightly apart and keep back straight throughout the motion. Movement Curl the arms upward, keeping elbows close to the body until arms are just at shoulder height. Release the arms downward and return to starting position. Triceps Pushdown Position With pulley at the high position, face the equipment. Hold the grips with hands toward the equipment at right about chest height. Keep feet balanced shoulder width apart and elbows close to the body throughout the motion. Movement Push both arms downward to a straight arm position. Watch closely to use only the triceps and keep upper arms close to the body. When arms are straight return to start position and repeat.

15 REAR DELT RAISE Position With pulley at the low position and machine grip in the active hand, stand perpendicular to the equipment with knees slightly bent should width apart, head down and back straight. Movement Using only the active arm, initiate the movement pulling out away from the body. Keep arm straight during the movement and extend to a comfortable position. Remember to keep back straight and try not to move torso during the movement. Repeat and alternate active arm. Straight Punch Position: With pulley at mid position, face away from the equipment. Hold the grips with hands away from equipment. Keep arms bent close to the body near the chest. Knees should be slightly bent and feet balanced shoulder width apart. Movement Twist torso while punching forward. Continue to punch forward, alternating arms and torso accordingly.

16 SQUATTING Row Position With pulley at the mid position, machine grips in hands and body facing the equipment in a squat position, extend arms ahead to full extension while balancing weight on feet. Movement Pull from shoulder blades to start movement and pull into mid torso. Avoid leaning back during movement. Release arms back to starting position. SINGLE ARM X SNATCH Position With pulley at the low position and with machine grip in the active hand, stand perpendicular to the equipment with knees slightly bent shoulder width apart, head down and back straight. Movement Pull the active arm upward, moving body into extension. Pull the arm up to a comfortable position, extending the arm and rest of the body. Repeat this movement alternating arms.

17 Shoulder Press Position With pulley at the low position, hold pulley grips with both hands while facing away from the machine. Keep feet shoulder width apart with torso erect. Hands should be at shoulder height with elbows up. Movement Press overhead with arms fully extended. Remember not to lock elbows and not to lean back. Maintain a stable torso position. Return arms back to starting position. Chest Press Position With pulley at the mid position, hold grips with both hands. Face away from the equipment with knees slightly bent. Hold hands at shoulder height with elbows parallel to the ground. Movement While holding the grips, push away from the chest. Push until arms are extended,though try to avoid leaning forward while doing so. At finish, return arms to starting position.

18 lower body

19 Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running In Place Why is Lower Body Strength Important? Strength in the lower body is especially important as it is required for everyday mobility. The major muscle groups of the lower body are extremely important to athletes in all sports in terms of strength and Power development, joint stabilization, and for sport-specific needs. Strength training for the lower body is vital and should be part of any conditioning program.

20 Cross-Over Step Position With pulley at the low position, fasten waist cinch attachment to the equipment. Stand perpendicular to the machine with legs a little more than shoulder width apart. Keep head forward, back straight and arms at 90. Movement Push off the back foot and step across the body so the torso is facing away from the equipment. Return to starting position and repeat, alternating the leading leg. Squat Jump Position With pulley at the low position, face away from the equipment. Either hold the grip with hands or use a waist cinch. Stand with feet balanced shoulder width apart in a squat position. Place arms at waist length stretched behind body with head forward. Movement Jump upwards to full body extension. Extend arms and legs and keep back erect. Make sure you are landing soft and return body to starting position.

21 Squat Position With pulley at the low position, face away from the equipment. Either hold the grip with your hands or use a waist cinch. Stand with feet balanced shoulder width apart. Movement Move flexion of hips back with head forward. Keep chest up and back flat. Move until knees are at 90 and upper thighs are parallel to the floor. Forward Lunge Position With pulley at mid to low position, hold the grips with hands close to the body, facing away from equipment. Keep feet balanced shoulder width apart. Movement Take a natural step forward, flex the hip back and keep head forward, chest up, and back flat. Move until the knee is at 90 and upper thigh is parallel to the floor. Finish by standing up, maintaining good body position.

22 Leg Abduction Position With pulley at the low position, stand away and face perpendicular to the equipment. Attach an ankle cinch to the leg opposite of the machine. Balance body on the free leg using the equipment for support if needed. Keep back straight and avoid leaning during the movement. Movement Move the cinched leg outward until leg is extended to a comfortable position and remember to keep legs straight throughout the motion. Repeat and alternate legs. Leg Adduction Position With pulley at the low position, stand away and face perpendicular to the equipment. Attach an ankle cinch to the leg closest to the machine. Balance body on the free leg using the machine for support if needed. Keep back straight and avoid leaning during the movement. Movement Move the cinched leg inward until leg is extended to a comfortable position and remember to keep legs straight throughout the motion. Repeat and alternate legs.

23 Lateral Lunge Position With pulley at low position, hold the grips with both hands or waist cinch, face equipment and rotate 90. Feet should be slightly more than shoulder width apart. Extend one arm bent in front and the other bent behind, each at 90 while standing in a slight squat position. Movement Take a step out laterally with an extension at the hip and knee. Push off the back foot, keeping head forward, chest up, and back flat. Alternate arm position. On finish, return to start position and maintain proper squat. Running in Place Position With pulley at the low position, face away from the equipment. Either hold the grip with hand or use a waist cinch. Stand in a running position slightly away from the equipment. Keep back straight and head forward. Movement Run in place, alternating both arms and legs. Push into the run with thigh lifting almost parallel to the ground. Use upper body strength to push into the run while maintaining powerful force.

24 SPORT

25 Overhead Pulley Matrix Sagittal Transverse Frontal Golf Swing Matrix Sagittal Transverse Frontal Base Stance Wood Chop Cable Lift Cable Chop Squat to Row Pec Mob X Pull Pown Posterior Chain Matrix Sagittal Transverse Golf fitness and golf-specific training have gained enormous popularity in the last several years due, in large part, to many of the leading tour professionals discussing their training habits. To improve golf performance through training, the golfer must step outside the box and realize that simple traditional strength and conditioning will not be adequate to maximize performance. The movements performed in training must serve a purpose outside of simply trying to get the athlete stronger and have the ability to lift more weight; that means little to nothing to a golfer on the course. To improve golf performance, the performance specialist must understand the movement and the physical capacities necessary to perform at the highest level consistently. Keiser affords an exclusive and previously unobtainable method of training for golf in which we can train for rotational power and stability.

26 Golf Swing Matrix Sagittal Set Up Grab one handle with pulley arm at the low position. Face perpendicular to the machine, taking a base stance. As you reach across your body toward the equipment, step in front of your inside foot with your outside foot. Keep your weight predominantly on the inside foot. Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and using the hip of the inside leg. As you row/swing, step forward and through with the outside leg. Repeat 5 times before advancing to the next sequence in the matrix. Transverse Set Up Grab one handle with pulley arm stationed at the bottom. Taking a base stance, face perpendicular to the machine. Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and using the hip of the inside leg. As you row/swing, step out with the outside leg. Repeat 5 times before advancing to the next sequence in the matrix. Frontal Set Up Grab one handle with pulley arm stationed at the bottom. Taking a base stance, face perpendicular to the machine. Action Initiate the rowing movement as if you were swinging a club, pushing off the inside foot and using the hip of the inside leg. As you row/swing, drop-step open with the outside leg. Repeat 5 times before performing the matrix on the other side.

27 Overhead Pulley Matrix Sagittal Set Up Facing away from the equipment, assume a split stance and grab two handles attached to one arm of the machine. Use the stretch/load that the equipment provides through your core to produce the motion, not your arms and hands. Make sure to activate the glute on the back leg to avoid back pain. Action While activating the glute on the back leg, reach up and back with both arms to load (i.e., stretch) the abdominal. Using the core, accelerate straight forward with your body first, then with your arms. Transverse Set Up Facing away from the equipment, assume a split stance and grab two handles attached to one arm of the machine. Begin with your hands in front of your face. You should feel a stretch through the core as you reach up and back. Focus on using that load to produce the desired movement. Action While activating the glute on the back leg, rotate your shoulders towards the side of the front leg and reach your arms up and back. Using your core, accelerate back to the starting position by rotating. Frontal Set Up Facing perpendicular to the equipment, grab a single handle and assume a base stance with both arms directly overhead. This movement is side-to-side in nature with no forward/backward or rotational movement. Avoid pulling with your arms and allow your core to do the work. Action Bend towards the equipment in a side-to-side manner. Using the muscles that were engaged to stretch, bend away from the equipment. Perform 10 repetitions before switching sides.

28 Base Stance - Wood chop Set Up Facing perpendicular to the equipment, grab a single handle with both hands and take a base stance. Action Rotate your shoulders toward the equipment then turn away from it using the loaded abdominal and the hip nearest the machine. Perform 10 repetitions before changing sides. Coaching Cue Think of your spine as a pole around which you can only rotate no lateral or forward/backward translation. Use the hips and core muscles rather than the arms to produce the movement. Base Stance - Cable Lift Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and assume your base stance. Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive the inside hip to initiate the movement. As you rotate, pull the cable up and across to your outside shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the stick with the inside hand and pushing it up as you rotate. Perform 10 repetitions before changing sides. Coaching Cue Keep your chest up and avoid flexing forward as you rotate toward the equipment. The movement is continuous in nature but you can begin by breaking the movement into its constituents.

29 Base Stance - Cable Chop Set Up Standing perpendicular to the equipment, grab a stick or rope with the outside hand and assume your base stance. Action Rotate around your spine and reach toward the equipment. Push off the inside foot and drive the inside hip to initiate the movement. As you rotate, pull the cable down and across to your outside shoulder by pulling your shoulder blade back and down. Continue the movement by grabbing the stick with the inside hand and pushing it down as you rotate. Perform 10 repetitions before changing sides. Coaching Cue Keep your chest up and avoid flexing forward as you rotate toward the equipment. The movement is continuous in nature but you can begin by breaking the movement into its constituents. Base Stance - Single Squat to Row Set Up Facing the equipment, grab a single handle with one hand and assume your base stance. Action Squat and reach forward toward the machine. Reverse the movement by driving the heels through the floor and extending through the hips and knees while simultaneously rowing the cable. Perform 10 repetitions then switch sides. Coaching Cue Maintain perfect posture and perform the rowing motion by driving the shoulder blade back and down.

30 Pec Mob Start Facing away from the equipment, grab one handle and take a split stance with the same-side foot forward. Action Turn your torso and shoulders away from the machine to create separation and stretch the pec of the side holding the cable. Hold the stretch for two seconds and then rotate back toward the machine to come out of the stretch. Repeat 10 times, then perform on the opposite side. Coaching Cue Create the turning motion by using the ground (i.e., pushing the foot into the ground) and the stretch created across the abdominal. X Pull down Start Facing the equipment, grasp both handles, one in each hand. Cross your arms in front of you and kneel on the floor or sit on a physioball. Action Reach up and across and pull the cables down by driving your shoulder blades back and down. Repeat 10 times. Coaching Cue Begin with your palms facing the equipment and as you pull the cables, rotate your hands so that your palms are facing away at the end. Keep your chest up the entire time and avoid allowing your shoulders to be rounded at the end.

31 Posterior Chain - Sagittal Start Facing the equipment, grab a handle with both hands and take your base stance. Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively extend at the hips and knees by driving your heels through the ground. Simultaneously raise your arms above your head. Repeat 10 times. Coaching Cue Initiate the movement with your hips, not your arms. Squeeze your glutes at the top of the movement when you are fully extended. Posterior Chain - Transverse Start Facing the equipment, grab a handle with both hands and take your base stance. Action Sit your hips back and down and reach your arms forward toward the equipment. Explosively extend at the hips and knees by driving your heels through the ground. Simultaneously rotate your shoulders and raise your arms above your head. Alternate sides and perform 10 repetitions on each. Coaching Cue Initiate the movement with your hips, not your arms. Squeeze your glutes at the top of the movement when you are fully extended.

32 STRENGTH This program is intended to develop a strength base. By varying your speed, you can completely change the exercise. As your speed and load increase, so will your Power. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 2-6 Sets 1-6 Reps Tempo: Explosive or Slow Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

33 POWER This program has a focus on reps and form. Maintain and notice form throughout exercises. If you see yourself begin to lose form, decrease the load and not the speed. As you see the load increase, you will begin to notice a large increase in Power output as well. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 2-5 Sets 2-8 Reps Tempo: Explosive Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

34 HYPERTROPHY This program is intended to increase the size of the muscle. In this program, it is best to have a slow and controlled tempo. A focus on form is emphasized during the controlled movements. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 3-6 Sets 6-12 Reps Tempo: Slow and Controlled Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

35 ENDURANCE This is a set-based workout program focusing on functional exercises to improve endurance. Maintain and notice form throughout exercises. If you tire, do not reduce the sets; reduce the load or tempo. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. 3-5 Sets Reps Tempo: Can Vary Hip Extension Explosive Hip Flexion Leaning Ab Rotation Punching Ab Rotation Push Pull T Stand Pull Standing Ab Rotation Balanced Bent Row Arm Curl Triceps Pushdown Rear Delt Raise Straight Punch Squatting Row Chest Press Shoulder Press Arm X Snatch Cross Over Step Squat Jump Squat Forward Lunge Leg Abduction Leg Adduction Lateral Lunge Running in Place

36 SPORT This is a sport based workout program focusing on functional exercises to improve form and movements involved in the game of golf. Maintain and notice form throughout exercises. G u i d e l i n e s : Consult with your physician before starting any training program. Read machine placards and understand machine operation before beginning any program. Make proper machine adjustments to fit body size. Warm-up and/or do aerobic training before resistance training. Overhead Pulley Matrix Sagittal Transverse Frontal Golf Swing Matrix Sagittal Transverse Frontal Base Stance Wood Chop Cable Lift Cable Chop Squat to Row Pec Mob X Pull Down Posterior Chain Matrix Sagittal Transverse

37 A B C D E F G H Accessories Pro Thigh Cinch Strap: Made of 4 1/2 wide nylon and thick neoprene padding, the Pro Thigh Cinch Strap attaches to the machine for glute, hamstring, quad and hip flexor work. Lat Back Strap: Made of heavy duty materials, the Lat Back Strap connects to any Infinity machine and provides comfort during dual arm movement. Pro Ankle Cinch Strap: Designed to easily attach to the Infinity Series machines for abductor and adductor work, the Pro Ankle Cinch Strap is made of 4 1/2 wide nylon and thick neoprene padding. Equipped with a steel D-ring, it fits around ankles of all sizes. Rubber Padded Strap: This multipurpose padded strap is a must have. Perfect your one arm exercises with one strap or double the power with two straps for dual arm, chest and back exercises. Triceps Rope: Thirty-six inches in length, the triceps rope allows for full tricep and arm extension. Made out of heavy duty coated nylon with molded polymer ends, this useful accessory is ergonomically designed to provide the maximum in traction and pulling leverage. Cable Vest: Durably constructed, the multifunctional cable vest adds versatility to your workout and increases balance, agility, strength and Power. Reinforced D-rings give users workout control, attach to the Infinity Series pulley system and are especially useful for core training. Waist Belt: With a 4 1/2 nylon cinch strap and neoprene padding, the waist belt is equipped with dual steel D-rings to accommodate up to a 44 waist. Cook Cable Bar: Four feet long with a foam exterior for easy grip, the Cook Cable Bar (designed by Greg Cook) easily attaches to your Infinity Series machines for chops, lifts, presses and core stability exercises. A C E B D F G H

38 Workouts based on program designed by Carl Davison. Sport specific portion based on the work of Train 4 the Game Keiser s versatility working in the transverse plane is critical to athletic improvement. Their pneumatic resistance equipment is used extensively to train both pro and aspiring pro athletes. Keiser is the key to Power improvement... period! - Brian Martin, TEST Sports Clubs (800) / (559)