Cables Training Guide

8/7/2019 Cables Training Guide

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+ Setup: Hold handles at sides of body,place middle of tubing under arch of onefoot. Step back and place ball of otherfoot on floor as seen. Bend arms and rai

hands just in front of anterior shouldersTubing should rest outside of arms.

+ Motion: Keep shoulders over hips withchest lifted up, pull abdominals in,perform lunge and focus on lowering backnee 2" from floor. Front knee should beover mid-foot and back knee slightlybehind hip. Keep natural arch in low bacthroughout and stand upright whilepressing arms directly over shoulders.

Split Stance Lunge to Press

FinishMiddle

Perform 10-15 repetitions, reverse foot position & repeat.

Resistance Cable

Lower Body

Resistance Cable

Lower Body

Start

+ Setup: Keep arms relaxed and step backwith other leg onto ball of back foot. Keshoulders over hips with chest lifted up,pull abdominals in, perform lunge andfocus on lowering back knee 2" from floFront knee should be over mid-foot andback knee slightly behind hip. Keepnatural arch in low back throughout. Staup and return to start position. Bendelbows and perform curling action byturning palms up at hip height. Reversecurling action.

+ Motion: Hold handles at sides of body,

place middle of tubing under arch of onefoot and place other ball of foot slightlbehind heel.

Reverse Lunge with Bicep Curl

FinishMiddle

Perform 10-15 repetitions, reverse foot position & repeat.

Start

+ Setup: Move door anchoring attachmentnext to one handle and insert into bottoof door. Tug on tubing to make sure it issecurely anchored. Hold other handle inone hand and walk backwards until tubinfully lengthens.

+ Motion: Stand on leg opposite of hand,

holding handle and place toes of other lon floor slightly behind body as seen. Puabdominals in, lift leg, and simultaneousquat on other leg while reaching towarddoor. Eyes should look towards attachmesite. Focus on moving rib cage toward thof squatting leg and rising opposite leg until natural arch of low back restores.Rise out of squat to upright position whperforming rowing motion. Focus on pullitoward lower ribcage while flexing hip.

1 Leg Squat & Reach to Row

FinishMiddle

Perform 10-15 repetitions, reverse foot & hand positions and repeat.

Start

T


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+ Setup: Hold handles at sides of body,position tubing under arch of each foothip width and stand tall.

+ Motion: Shift weight slightly to the righpull abdominals in and simultaneously lifleft leg while pressing outward withstraight leg. Slowly return to startingposition, repeat on opposite side.

Standing Alternate Leg Hip Abduction

FinishMiddle

Continue in an alternating fashion for 10-15 repetitions with each leg.

Resistance Cable

Lower Body

Resistance Cable

Lower Body

Start

+ Setup: Move door anchoring attachmennext to one handle and insert into bottof door. Tug on tubing to make sure it isecurely anchored. Lengthen tubing fulfrom door in a straight line. Sit next tohandle, grasp handle in one hand and pend of tubing through handle with bothhands to make a loop. Place loop over aof leg closest to door. Scoot buttocksbackwards and align ankle with doorattachment. Lie back and support foreaon floor as seen. Bend non-resisted legplace foot flat on floor while movingexercising leg away from body as seen.

+ Motion: Pull abdominals in, scissorstraightened leg up and inward until kncontacts other knee.

Seated Forearm SupportedHip Adduction

Finish

Perform 10-15 repetitions, turn body opposite direction and repeat.

Start


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Train

ing

Muscles

Fit

nessGuide

UpperTrapezius/

AnteriorDeltoid/

MedialDeltoid

(Exer.1)

Biceps/

PosteriorDeltoid

(Exer.2)

Biceps

(Exer.6)

Media

lDeltoid

(Exer.4)

Triceps

(Exer.5)

LowerTrapezius/

LatissimusDorsi/

Triceps

(Exer.3)

Look

forHarbinger'scompletelineofAnkle/WristWeights,

Wrist

/AnkleWeights,JumpRopes,ResistanceBa

nds,Stretch

Rope,GripandExerciseMatsatwww.harbingerfitness.com.

Cables

Harb

ingerCablesareavailableinlight,medium

andheavy

resis

tances.

Harb

ingerCablesfeatureanylondoorattachm

ent.

Simp

lyslipnylonloopoverCablehandle.Secureattachment

indo

orbyopeningdoor,placingnylonseamb

ehinddoor

andclosingdoorsecurely.Givecableafirmtugtoinsure

cableissecurelyanchored.

HarbingerBands,includingCa

bles,RingsandFigure

8's,aredesignedtoshape,to

neandfurtherdefine

yourmuscles.Ourguideofvariableresistance

exerciseswillhelpyoutoinc

reaseleanmuscle

massandimproveoverallbodycomposition.

FollowingaregeneralguidelinesinusingHarbinger

Cables.Pleasereadcarefully

andfollowthe

instructions:

1.Inspecttherubbertubing

beforeeachexercise

sessionforanynicksortears.

2.Performeachexerciseinaslowandcontrolled

manner.

3.Performeachexerciseonlyasportrayedinthis

ExerciseGuide.

4.Avoidholdingyourbreath

duringtheentire

repetition.Exhalethroughpursedlipsduringthe

exertionphase.

5.Perform1-3setsof8-15repetitionsofeach

exercise.Rest30-90second

sbetweeneachset.

6.Performanequalnumbero

fexerciseswitheach

armtoavoiddevelopingmus

cularimbalances.

7.Neverforcefullyorrapidly

lockoutelbowjoint

whenstraighteningleg.Keepwristsfirm.

8.Besuretostandfirmlyon

thetubetoavoid

slippingwhichmaycauseinjury.

9.Ifyouareunabletocomp

lete8-15repetitions

oftheexerciseasdemonstrated,choosea

HarbingerCableoflesserresistance.Ifyouare

notfatiguedby8-15repetit

ionsoftheexercise

asdemonstrated,chooseaHarbingerCableof

greaterresistance.

10.Consultyourphysicianbe

forebeginningany

typeofexerciseprogram.


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5

4

Cables

Standinasquarestancewith

Cableplacedunderarchesof

feetandsoftenknees.

Grasphandlesandbringhands

uptoacomfortableposition

justinfrontofshoulders.

Maintainthe1/4squat,keep

wristfirm,pressupwardand

back.Finishwithhanddirectly

overshoulder.

AnchorCableattop

ofdoor.

Grasphandsandbackaway

frominsertiontodesired

tensionlevel.

Assumeasquarestance

slightlywiderthanshoulder

widthandraisehan

dsslightly

aboveshoulderheig

ht.

Pressdownwardwh

ile

expandingchestandliftingrib

cage.Handsfinishslightly

outsidehipswithshoulder

bladessqueezedto

gether.

Standinasquarestance.Place

Cableunderarchoffrontfoot

(easier)orbothfeet(harder).

Grasphandles,maintainaslight

bendinelbowsandposition

armsstraightdownfrom

shoulderswithpalmsfacing

thighs.

Bendandflareelbowsfrom

sidesofbodyandfacepalms

towardfloor.Handsarekept

justaboveelbowsastheyare

movedawayfromsidesofbody.

Finishwithupperarmsat

shoulderheight.

An

chorCableatwaistheight,

grasphandleswiththumbs

po

intingup.Faceattachment

in

asquarestance.

Be

ndelbowsformingtworight

an

glesandsqueezeshoulder

bladestogether.

Startwithhandsparallelto

outer-lower

portionofchestin

athumbsup

position.Withfirm

wrists,press

downandbackand

graduallyturnforearmsback

whilestraighteningarmsfully.

Endwithpalmsfacingbackand

elbowsbehindtorso.

STANDING

SIDERAISE

STANDING

PRESS

BACK

An

chorCablejustabovewaist

he

ight.Graspahandleineach

ha

ndandmoveawayfrom

attachmentsitetodesired

tensionlevelandassumea

qu

arter-squatposition.

Extendarmsfullywithpalms

facingeachother.

Withfirmwris

ts,pullbackwhile

expandingthechestandlifting

theribcage.

Finishwithwrists

justoutsidelowerribcage,

armsat90a

ngles,and

shoulderblad

essqueezed

together.

Standinasquarestance

with

Cableplacedunderarch

of

frontfoot(easier)orbo

th

feet(harder).

Grasphandlesandstraig

hten

armsnaturallyundershou

lders

withpalmsforward.

Keepupperarmsstationary

andbendelbowsuntilbiceps

arefullycontracted.Palmsof

handsendfacingfrontportion

ofshoulderswithelbow

s

directlyundershoulders

.

STA

NDING

ARM

CURL


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Resistance Cable

Lower Body

Resistance Cable

Lower Body

Standing Alternate Leg Hip Abduction

+ Setup: Place tubing on floor, lie on back, grasptubing and place one handle in each hand. Bringknees toward chest and place tubing over arch ofeach foot with door anchoring strap in betweenfeet. Straighten legs and raise legs up and backuntil lower back flattens. Switch handles in handsand cross wrists to form an X with tubing withhands just below knees.

+ Motion: Pull abdominals in and slowly pressoutward with straight legs until outer hipmusculature fully contracts. Do not allow legs todrop. Move feet further apart from start positionto create less tension.

Seated Forearm Supported

Hip Abduction

Finish

Perform 10-15 repetitions.

Start

+ Setup: Hold handles at sides of body, positiontubing under arch of each foot slightly wider thanhip width, and toe out slightly. Bend arms andraise hands just in front of anterior shoulders.Tubing should rest against outside of arms.

+ Motion: Keep shoulders over hips with chest liftedup, pull abdominals in, sit back and perform squatmotion. Keep heels down and maintain natural lowback curvature during squat. The shoulders shouldalign directly over ankles in bottom squatposition.

2 Leg Squat

Finish

Perform 10-15 repetitions.

Start


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-

WARNINGHarbinger Product Safety Notice

Resistance Cables are for all fitness levels, and can be used in a variety of

exercises and difficulty levels. Go to www.harbingerfitness.com forexercise information. Other uses are not recommended. Serious injury canoccur when not used properly.

In addition to the attached and posted instructions for use, please observethe following precautions every time before using:

1. Inspect cables prior to each use. Look for nicks, tears, punctures orother defects that may cause the cables to break.

2. DO NOT use cables if damage or defects are found.3. Avoid exercises that involve stretching the cables toward the

head/face to avoid head injuries.

4.

Do not use woven nylon door jamb device to attach cables to anytraining equipment. It is not a machine attachment piece, and is forinsertion into the door jamb only.

5. For proper use of the door jamb device, the stitched and folded endis inserted in the opening in between the door and the jamb. Oncethis is done, close the door and pull on the nylon strap to ensurethat the strap is securely anchored. Do this before using the cables.

6. Do not affix cables to stationary objects or attempt to shorten cablelength.

7. Never stretch cables more than three times their resting length.8. Never have someone hold the cables at one end while stretching the

cables away from you.9. These cables are not designed for water based exercise.10.Keep cables away from heat and cold. Do not wear sharp objects

such as rings and footwear with metal spikes or cleats when using.11.Resistance cables are not a toy and children should only use with

adult supervision.12.Life expectancy of this product is consistent with the amount of

usage sustained. As a precaution, resistance cables should bereplaced every year if used in an institutional or commercial settingand every two years if used strictly for personal use.

13.Always consult a physician before beginning any exercise program.HARBINGER SPORTS INC. ASSUMES NO LIABILITY FOR INJURY OR DAMAGES THAT MAY OCCUR WITH THE USE OF THISPRODUCT. THE CONSUMER ASSUMES ALL LIABILITY AND USES THIS PRODUCT AT THEIR OWN RISK.

Documents

Cables Training Guide