HIGHTRAINER E-MANUAL. Massage, exercise and stretch: Anytime, Anywhere. Includes over 100 different exercises
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1 HIGHTRAINER E-MANUAL Massage, exercise and stretch: Anytime, Anywhere Includes over 100 different exercises
2 Contents 1. Locking system Massage Excercises 3.1. Chest Legs Arms Shoulders Back Abs Door Excercises 4.1. Upper Body Lower & Middle Body Dynamic Stretching...82
3 LOCKING SYSTEM 1. Place a locking head in each hand. Stretch band of right side and line it up with gap in opposite head, leaving 6 inches of band. Place band in gap, stretching band to keep it narrow. Snap band into gap. 2. Using thumb to keep bands in place, line band up with next gap. Stretch band and snap it into gap in head. 3. Before placing band in final gap, ensure that it crosses over exposed band at base of head. This locks the system together. Snap band into gap. 3 of 96
4 Massage 1. Lower back (seat) 2. Lower back (wall) 4 of 96
5 Massage 3. Lower back 5 of 96
6 Massage 4. Upper back (seat) 5. Upper back (wall) 6 of 96
7 Massage 6. Upper back 7 of 96
8 Massage 7. Neck 8. Neck (wall) 8 of 96
9 Massage 9. Neck 9 of 96
10 Massage 10. Shoulder (wall) 11. Shoulder 10 of 96
11 Massage 12. Glutes (seat) 13. Glutes 11 of 96
12 Massage 14. Hamstring 12 of 96
13 Massage 15. Quadricep 13 of 96
14 Massage 16. Calf 14 of 96
15 Massage 17. Shin 15 of 96
16 Massage 18. Chest 16 of 96
17 Massage 19. IT-band (Outer Thigh) 17 of 96
18 Massage 20. Foot 21. Fore arms 18 of 96
19 Massage 22. Triceps 23. Biceps 19 of 96
20 Massage 24. Palms 25. Temples 20 of 96
21 Excercises CHEST 26. Push up 1 21 of 96
22 Excercises CHEST & TRICEPS 27. Push up 2 22 of 96
23 Excercises CHEST 28. Push up with hands on the balls 23 of 96
24 Excercises CHEST 29. Push up (wall) 30. Chest press 24 of 96
25 Excercises CHEST 31. Chest press (wall) 25 of 96
26 Excercises CHEST 32. Chest press (seat) 26 of 96
27 Excercises LEGS 33. Squat 27 of 96
28 Excercises LEGS & ARMS 34. Overhead squat 28 of 96
29 Excercises LEGS & SHOULDERS 35. Squat with arm tension 29 of 96
30 Excercises LEGS & SHOULDERS 36. Overhead side squat 30 of 96
31 Excercises LEGS 37. Lunge 31 of 96
32 Excercises LEGS & BICEPS 38. Lunge with bicep curl 32 of 96
33 Excercises LEGS & ABS 39. Lunge with rotation 33 of 96
34 Excercises HAMSTRING 40. Romanian deadlift 34 of 96
35 Excercises HAMSTRING 41. One leg deadlift 35 of 96
36 Excercises HIP FLEXOR & QUADRICEPS 42. Knee lift 36 of 96
37 Excercises ABDUCTOR 44. Abductor 1 37 of 96
38 Excercises ABDUCTOR 45. Abductor 2 38 of 96
39 Excercises ABDUCTOR 46. Abductor 3 39 of 96
40 Excercises GLUTES 47. Hip raise 40 of 96
41 Excercises BICEPS 48. Biceps 41 of 96
42 Excercises BICEPS 49. Biceps (seat) 42 of 96
43 Excercises BICEPS 50. Isolation bicep curl 43 of 96
44 Excercises TRICEPS 51. Kick back 44 of 96
45 Excercises TRICEPS 52. Kick back in lunge 45 of 96
46 Excercises TRICEPS 53. Triceps 46 of 96
47 Excercises SIDE DELTS 54. Lateral raise 47 of 96
48 Excercises SIDE DELTS 55. Lateral raise 2 48 of 96
49 Excercises FRONT DELTS 56. Front lateral raise 49 of 96
50 Excercises FRONT DELTS 57. Front lateral raise 2 50 of 96
51 Excercises REAR DELTS 58. Rear lateral raise 51 of 96
52 Excercises ROTATOR CUFF 59. Rotator cuff 52 of 96
53 Excercises BACK & LEGS 60. Dead lift 53 of 96
54 Excercises UPPER BACK 61. Back row 54 of 96
55 Excercises BACK 62. Back extension 55 of 96
56 Excercises BACK & GLUTES 63. Back extension + side move 56 of 96
57 Excercises UPPER ABS 64. Crunch 57 of 96
58 Excercises OBLIQUE ABS 65. Oblique crunch 58 of 96
59 Excercises UPPER AND MIDDLE ABS 66. Sit ups 1 59 of 96
60 Excercises UPPER AND MIDDLE ABS 67. Sit ups 2 60 of 96
61 Excercises UPPER AND MIDDLE ABS 68. Sit ups 3 61 of 96
62 Excercises ABS 69. Mountain Climber 62 of 96
63 Excercises LOWER ABS 70. Scissors 63 of 96
64 Excercises LOWER ABS 71. Jack knife (trainer in arms) 64 of 96
65 Excercises LOWER ABS 72. Jack knife (trainer in legs) 65 of 96
66 Excercises ABS 73. Plank + side move 66 of 96
67 Excercises LOWER ABS 74. Captains chair 67 of 96
68 Excercises SIDES 75. Sides 68 of 96
69 Door Excercises BICEPS 76. Biceps 69 of 96
70 Door Excercises TRICEPS 77. Triceps 70 of 96
71 Door Excercises FOREARMS 78. Forearms 71 of 96
72 Door Excercises ROTATOR CUFF 79. Rotator cuff (in) 1 72 of 96
73 Door Excercises ROTATOR CUFF 80. Rotator cuff (in) 2 73 of 96
74 Door Excercises ROTATOR CUFF 81. Rotator cuff (out) 1 74 of 96
75 Door Excercises ROTATOR CUFF 82. Rotator cuff (out) 2 75 of 96
76 Door Excercises SHOULDER 83. Upright row 76 of 96
77 Door Excercises BACK 84. Back row 77 of 96
78 Door Excercises LEGS 85. Squat 78 of 96
79 Door Excercises BACK & LEGS 86. Swing 79 of 96
80 Door Excercises OBLIQUE ABS 87. Russian twist 80 of 96
81 Door Excercises OBLIQUE ABS 88. Abs rotate in push up position 81 of 96
82 Dynamic Stretching UPPER BACK 89. Upper back 82 of 96
83 Dynamic Stretching CHEST 90. Chest 83 of 96
84 Dynamic Stretching SHOULDERS 91. Shoulder press 84 of 96
85 Dynamic Stretching SHOULDERS 92. Shoulder rotation 1 85 of 96
86 Dynamic Stretching SHOULDERS 93. Shoulder rotation 2 86 of 96
87 Dynamic Stretching SHOULDERS 94. Shoulder rotation 3 87 of 96
88 Dynamic Stretching BACK & ABS 95. Upper body rotation 1 88 of 96
89 Dynamic Stretching BACK 96. Upper body rotation 2 89 of 96
90 Dynamic Stretching SIDES 97. Sides 1 90 of 96
91 Dynamic Stretching SIDES 98. Sides 2 91 of 96
92 Dynamic Stretching UPPER BACK 99. Rowing 92 of 96
93 Dynamic Stretching SHOULDER & ARMS 100. Bow and arrow stretch 93 of 96
94 Dynamic Stretching LEGS & ARMS 101. Squat + Arm rotation 94 of 96
95 Dynamic Stretching QUADRICEPS 102. Quadriceps 95 of 96
96 THANK YOU For questions and feedback - contact: CUSTOMERSERVICE@HIGHROLLEOFFICIAL.COM Follow us on social media to get latest news and tips! Highrollertm HighRollerFinland HighRoller - Erconomic muscle care
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