Mad Dogg Athletics crosscore Owner's Manual

USER GUIDE

OWNER’S MANUAL

Contributing Authors

The following ﬁtness and business professionals and members of the CrossCore® Master Instructor team have provided valuable contributions to the production of this course: Michael Dunn, Adam Sprein, Peter Navarro, Shannan Lynch and J.P. Brice.

Senior Editors

Christopher Camacho, MA, CSCS Manager, CrossCore® Educational Programs, Mad Dogg Athletics, Inc.

Mark Livingston Senior Director of Marketing, Brand Champion – CrossCore, Mad Dogg Athletics, Inc.

Scott Lucett, M.S. Director of Education, Mad Dogg Athletics, Inc.

Associate Editor

Gregory Mantell Associate Publisher, Mad Dogg Athletics, Inc.

Reproduction or utilization of this work in any form or by any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording, and in any information storage and retrieval system, is forbidden without written permission of the publisher.

The information contained in this booklet is for educational purposes only and is not intended to replace medical advice. The subject matter contained herein is in no way intended to diagnose or treat any disease, illness or injury, and the author and publisher accept no responsibility for use of this material in this manner.

Mad Dogg Athletics, Inc.

2111 Narcissus Court

Venice, CA 90291

Toll-free: 800.847.7746

Dialing outside U.S.: 1.310.823.7008

Fax: 1.310.823.7408

crosscore@maddogg.com

Visit us online at www.CrossCore.com

Mad Dogg Athletics Europe

Industrieweg 20A

3144 CH Maassluis

The Netherlands

Phone: +31.10.590.4508

Fax: +31.10.590.0054

infoeurope@maddogg.com

CrossCore® User Guide & Manual iii

TABLE OF CONTENTS

CROSSCORE® SAFETY PROCEDURES & INSTRUCTIONS ...................................................................iv

INTRODUCTION ............................................................................................................................................. 1

CROSSCORE® EQUIPMENT INFORMATION ............................................................................................ 4

RBT™ EXERCISES .......................................................................................................................................... 21

ADVANCED MOVEMENTS ........................................................................................................................... 59

RBT™ STRETCHING AND FLEXIBILITY ...................................................................................................... 63

WRAP UP ......................................................................................................................................................... 65

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CrossCore® Safety Procedures & Instructions | iv

CrossCore® Safety Procedures & Instructions

CROSSCORE® DISCLAIMERS, WARRANTY, SAFETY PROCEDURES, AND INSTRUCTIONS OF CROSSCORE PRODUCTS INCLUDING BUT NOT LIMITED TO THE CROSSCORE SYSTEM, CROSSCORE® PRO KIT, AND CROSSCORE® HOME KIT.

Warranty / Disclaimers: Mad Dogg Athletics, Inc. warrants to the initial retail purchaser that the products

it sells will be free of defects in workmanship or material for a period of two-years for the pulley unit and for a period of one-year for all straps, rope, buckles, clamps, handles, carabiners and carry bags. Inap-

propriate or improper use of the CROSSCORE product including but not limited to the following acts, shall void the warranty: leaving the CROSSCORE product outdoors for extended periods of time, sawing the rope back and forth across the pulley with the Pin Engagement System™ (“PES™”) engaged or locked, causing excessive friction on the anchor strap, club strap or door strap due to improper setup or use, performing exercises in a way that causes the rope to make contact with the edge of the pulley housing, and any other actions that would not be deemed normal use. Notice of such defect must be promptly given to the Seller of the product (said Seller must either be CROSSCORE, a certiﬁed, approved Distributor or Dealer or other group or person authorized by CROSSCORE). Correction shall be either replacement of the product or repair thereof, in the sole discretion of CROSSCORE. Correction of the said product shall constitute complete fulﬁllment of all liabilities of CROSSCORE with respect to the quality of the product(s) purchased. This warranty shall not cover any damage or condition determined by CROSSCORE to be caused by carelessness, negligence, neglect, misuse and/or unreasonable use, normal wear and tear, or failure to properly maintain the product or unauthorized repairs or any modiﬁcations thereof. Under no circumstances shall CROSSCORE be held responsible for any damages suered, including but not limited to incidental or consequential damages, medical expenses, temporary or permanent injuries suered as a result of the use of the product, if said use did not conform to the below described safety standards and/or if said damages were due to the negligence of the user and/or the result of any repair, adjustments or modiﬁcations to the product(s) that were not authorized, in writing, by CROSSCORE. The foregoing warranty and disclaimer is exclusive and in lieu of all other warranties of quality, whether written, oral or implied (including any warranty of merchantability or ﬁtness for the purpose).

Safety Procedures and Instructions: There is risk assumed by individuals who use this type of ﬁtness equipment.

It is your responsibility to take proper care of your CrossCore® System (“CrossCore”). To minimize risk, please strictly adhere to the following CrossCore® Safety Procedures and Instructions.

User assumes the risk of injury and all liability resulting from the use of the CrossCore® Products. For additional safety and warranty information go to www.CrossCore.com.

1. Consult your physician or medical doctor before using this or any type of exercise program or ﬁtness regimen.

2. Inspect the CrossCore and its components daily for excessive wear. This includes the anchor straps, cam buckles, pulley wheel, ropes, handles/foot and arm cradles, carabiners, club straps, door straps, and accessory attachment straps. Tighten or replace all loose connections or worn components immediately. Failure to do so may result in serious injury.

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CrossCore® Safety Procedures & Instructions | v

3. Always attach the CrossCore® to a secure, strong and stable anchor point that is able to support a minimum of 300 pounds (136.1 kilograms per unit). When using the CrossCore on any piece of ﬁtness equipment (or any object not already permanently attached to the ground, wall, ceiling, etc.), make sure that piece is bolted to the ﬂoor or similar permanent anchor point so that it cannot tip. Always perform a weight test to determine the strength/ integrity of your chosen anchor point BEFORE using the CrossCore.

4. Perform exercises in a slow, controlled manner at all times. Always begin with little or no body angle with the PES™ engaged so that pulley will not turn. When the PES is engaged, do not saw back and forth so as to cause friction to the rope. Causing friction to the rope will cause premature wear and could result in injury if the rope fails.

5. Wear appropriate ﬁtness/workout clothing suitable for this type of exercise program when using the CrossCore.

6. CrossCore is not a toy nor should it be used as a toy of any sort or kind. Under no circumstances, whatsoever, should children under the age of 13 use or be allowed to use the CrossCore® System without constant and mindful adult supervision. Children that are between the ages of 13 and the age of majority should only be allowed to use the CrossCore after they have been instructed in its proper usage by an adult and who are supervised by an adult as they use the product.

7. Make sure when adjusting the length of the rope, or when clipping the handles into the openings in the top of the pulley housing, that all excess rope is completely out of the way of the user’s head and body at all times during exercising.

8. When attaching the adjustable Anchor strap, make sure to feed end of strap through the back of the buckle ONLY. This is the side opposite to where the cleat opens. Feeding strap through the front (where the cam buckle opens and is visible) will not allow the cam buckle to lock in place and WILL NOT hold the user’s weight and may cause the pulley to fall from the point of attachment.

10. DO NOT use on or near a wet or slippery surface. Be sure of your footing before you begin exercising. Make sure that you have sucient room, free of encumbrances, in order to perform all physical maneuvers required for proper use of the product(s).

11. Safeguard the CrossCore from the elements when not in use. Prolonged exposure to sunlight, dampness, inclement or severe weather conditions, extremely cold or hot temperatures and extreme shifts in temperature, can weaken the components of the CrossCore® RBT™.

12. If using a counter weight, make sure the Pulley Housing is secured as close to the anchor point as possible. Six inches is recommended. Also, make sure the user or any bystanders are a minimum of six feet away from the resting point of the counter weight at all times while CrossCore is in use. Always exercise in a slow and controlled manner with or without a counter weight. When ﬁnished, remove counter weight from CrossCore.

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CrossCore® Safety Procedures & Instructions | vi

13. When not in use, it is recommended that the CrossCore is:

a. Removed from its anchor point and stored in the carry bag away from water or moisture.

b. Remaining in hanging position, then the adjustable handles/foot and arm cradles are closed so

the handles are ﬂush with the straps and there is no loop in them. Clip the carabiners to carabiner openings in the pulley housing. This will help keep handles away from young children and help prevent a choking hazard. Additionally, it will keep the handles out of reach of dogs who have shown a liking to chew handles on occasion.

14. CrossCore® Ceiling and Wall Mount Installation:

INSTALLATION BY A LICENSED CONTRACTOR IS RECOMMENDED.

a. For CrossCore installation, we recommend mounting only to a load bearing wall or ceiling beams

able to bear a weight load of at least 300 lbs. (136.1 kilos) per CC unit. If more than one CrossCore ceiling and wall mount will be attached to a single beam for multiple users, CrossCore STRONGLY RECOMMENDS using a licensed contractor for installation that will conﬁrm that the combined user weight will not compromise the structural integrity of the beam or attachment points at any time.

b. Each time that you use the product, inspect the CrossCore ceiling and wall mount and the oper-

able parts of the product in order to insure that the product is safe for its intended usage. Never use CrossCore on a loose or improperly installed CrossCore® ceiling and wall mount.

c. Installed CrossCore® wall/ceiling anchor mount should be secured completely ﬂush to wall/ceiling

with no movement. Carefully perform a weight test prior to using installed CrossCore® wall/ceiling anchor mount.

d. Use a stud ﬁnder at several points along stud to be certain of its center.

e. Wood lag bolts are NOT meant for installation into concrete or steel. If attaching to wood studs

and using wood lag bolts, maximum weight load for all persons using the CrossCore® ceiling and wall mount must not exceed 300 lbs. (136.1 kilos) per anchor mount.

15. CrossCore® Home Kit, Door Strap, and Door Pad Use and Installation:

Warning! Do not use the door strap and door anchor on sliding doors, glass doors, lightweight closet doors, double doors or doors that have a large gap of a 3 inches or more between door and frame. Make sure that the door cannot be opened without completely turning the door handle. door strap and door Anchor can ONLY be used on a strong and solidly constructed door that can support the users total body weight. Make sure not to slam or drop pulley or handles/foot and arm cradles against the door after per-

forming each exercise as this can damage the door.

Perform weight test by pulling the strap to make sure door is securely closed and that door strap and door anchor are secure prior to performing any exercise.

CrossCore® User Guide & Manual

a. Attach the door anchor so that the door opens AWAY from you. This is the most secure setup as

your body-weight will pull the door closed (RECOMMENDED).

i. Hang door anchor and strap on side of door closest to hinges. Close door securely making

sure the door handle lock engages.

ii. Take the closed loop end of the door strap and insert it through the back of the door pad.

iii. Continue feeding it through one side of the top of the pulley housing. Then insert one

“E-clip” into the loop, and then the other “E-clip” into the loop. Make sure that both sides of the respective E-clips are inserted in the loop facing each other. This procedure will create a closed loop or encompassing enclosure of the loop/strap by the two E-rings.

b. Place the door anchor which is attached to the door strap over the top of a door on side of door

closest to hinges. Door chosen must be secure enough to easily hold users weight.

i. Close door and pull on strap to make sure the door anchor is secure and will support your

bodyweight.

CrossCore® Safety Procedures & Instructions | vii

ii. Make sure to perform this safety test to ensure door strap and door anchor are fully secured

in-place before using the CrossCore. Failure to do so could result in injury.

c. In addition to the use of the door pad provided as part of the Home kit, when releasing the han-

dles/foot and arm cradles, walk towards the door and gently place the handles down towards the ground to further protect the door from scus and marks. Do not let the handles/foot and arm cradles or pulley swing freely towards the door as this may cause damage to the surface of the door.

d. Attaching the door strap and door anchor with door opening TOWARD you (NOT RECOMMEND-

ED):

i. Place door strap and door anchor over the top of the door and then slide the door strap

and door anchor all the way above the upper door hinge (this is the most secure and stable point of the door and will not put force on the door and will help to prevent door from accidentally opening.

ii. Close door securely making sure the door handle lock engages.

iii. Perform weight test by pulling the door strap to make sure door is securely closed and that

anchor is secure prior to performing any exercise.

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CrossCore® Safety Procedures & Instructions | viii

16. CrossCore® Club Kit, Club Strap, and Independent D-ring Use and Installation:

There are several dierent conﬁgurations that can be used with the Pro kit to secure your CrossCore to different anchor points. Each will depend on the needs of the various club, gym, studio, home, or outdoor use desired. Recommended installation procedures for three setup procedures are below:

a. Attaching the club strap to the anchor strap:

i. Slide the independent D-ring onto the anchor strap. Slide the anchor strap so that the cam

buckle is out of reach of users with the independent D-ring resting at the lowest point on the anchor strap.

ii. When attaching the adjustable anchor strap to a safe anchor point that can easily support

the user’s weight, make sure to feed the end of the strap through the BACK of the buckle O N LY.

iii. Perform a weight test BEFORE the ﬁrst exercise is performed. Feeding the strap through the

front of the buckle is incorrect and WILL NOT support the user’s weight which could result in injury.

iv. Slide the D-ring end of one of the club straps through the pulley housing. Clip the D-ring

onto the carabiner.

v. Clip the carabiner onto the independent D-ring.

vi. If desired, lock the carabiners in place using the Allen key.

vii. Perform a weight test by pulling the club strap to make sure the pulley is safely secured in

place prior to performing any exercise.

b. Attaching the club strap over a bar:

i. Loop one club strap over the bar and connect the D-ring into the carabiner.

ii. Slide the D-ring end of the other club strap through the pulley housing. Clip the D-ring onto

the carabiner.

iii. Clip the carabiners together.

iv. If desired, lock the carabiners in place using the Allen key.

v. Perform a weight test by pulling the club strap to make sure the pulley is safely secured in

place prior to performing any exercise.

CrossCore® User Guide & Manual

c. Attaching the Club Strap to the CrossCore® Ceiling and Wall Mount:

i. Slide the D-ring end of the other club strap through the pulley housing.

ii. Clip the D-ring onto the carabiner.

iii. Clip the carabiner to the ceiling and wall mount.

iv. If desired, lock the carabiners in place using the Allen key.

v. Perform a weight test by pulling the club strap to make sure the pulley is safely secured in

place prior to performing any exercise.

CrossCore® Safety Procedures & Instructions | ix

CrossCore® User Guide & Manual

Introduction | 1

INTRODUCTION

Who is CrossCore®?

CrossCore® is a manufacturer of advanced Rotational Bodyweight Training™ products and accessories. Our one-of-a-kind patented and patents-pending pulley systems add rotational movements to “suspended bodyweight” or “suspension-oriented training” exercises to continuously engage the core and the entire body to create highly eective training techniques.

Over the past four years, CrossCore has worked with ﬁtness industry veterans and enthusiasts of all kinds to add to and reﬁne our product oerings. Our new CrossCore Rotational Bodyweight Training system is built for commercial use and is as strong as ever, yet it is more aesthetically appealing and lighter in weight with its aluminum alloy construction. Our main rope is more robust and continues to oer rock climbing safety standards. Our ﬁrst-of-its-kind CrossCore Rope Adjuster Device™ or “RAD™” enables users to easily adjust the placement of their handles on the main ropes, allowing for easier transition between exercises and accommodating users of various heights. And we have reﬁned our one-of-a-kind Adjustable Handles and Foot/Arm Cradles with a new ergonomically designed grip. Because your ﬁtness needs continue to evolve, CrossCore has taken the steps to proactively evolve our products too.

CrossCore products oer high versatility in ﬁtness training with the addition of accessory oerings. Our CrossCore® Pro Kit oer specialized straps for easier installation and removal of the system, along with locking and unlocking carabiners to assist with anti-theft needs. Our CrossCore® Home Kit oers a new door

CrossCore® User Guide & Manual

Introduction | 2

protection pad along with a new home/travel-oriented strap for easier set-up and take down. In addition, our accessories attachment straps have even been reﬁned to make adding kettlebells, gymnastic rings and sandbags easier while delivering peak conditioning opportunities. And our modular training racks and mounting solutions continue to be results-oriented and cost eective ways to oer more in your business or at your home.

With any good ﬁtness product, the physical tool is only part of the equation. We have also taken steps as part of Mad Dogg Athletics, Inc. to evolve our programs and education oerings. CrossCore® allows all levels and ages of users — from ﬁtness enthusiasts, amateur and professional ath letes, the military, active older adults, persons with physical challenges and more — to safely challenge them selves and to actively grow their ﬁtness goals. This CrossCore Foundations course is designed to give you the basic and foundational knowledge on how to safely and proactively use your CrossCore system for whatever capacity you desire to train. You will also see new courses for CrossCore Group, sport-speciﬁc training and tactical training for sport-speciﬁc users and enthusiasts. And CrossCore programs and education courses are approved by a variety of professional certifying organizations around the world for continuing education.

CrossCore’s rotate-to-engage products, programs and education are distributed in the U.S. and internationally. In 2010, we started with our ﬁrst “from-the-garage” designed product, the War Machine®, and launched the CrossCore180® in 2011. These products have quickly gained a following around the globe and have led people to ask for more. With the introduction of our new CrossCore System, we are ready to reach the next level in our training and yours.

You are made for movement. So are we!

CrossCore® User Guide & Manual

Introduction | 3

What is Rotational Bodyweight Training™ (RBT™)?

Rotational Bodyweight Training™ (RBT™) is the evolution of suspended bodyweight training. RBT™ takes all the beneﬁts of traditional bodyweight training exercises and adds instability, rotation and dynamic tension to challenge the user’s balance and core in ways perhaps not seen before. The anchored pulley system demands heightened body awareness, requiring quick but subtle reﬂexes to stabilize joint movement while also enhancing motor skills. These are all qualities that have been shown to improve function and overall general ﬁtness.

“Selectorized” or single joint exercise machines are commonplace in ﬁtness facilities. While they do provide several ﬁtness beneﬁts like isolation of a single joint or muscle group (such as leg curls or bicep curls), they lack the physiological qualities necessary for everyday functional activities such as walking, running, rotating and bending. Although isolated muscle movements can improve strength, they do not directly carry over to the movement requirements in activities of daily living and can actually restrict mobility, which can lead to injury.

Rotational Bodyweight Training™ teaches the participant to train in multiple planes of movement, recruiting and combining (as opposed to isolating) muscle groups in order to enhance ﬁtness and performance while reducing the risk of injury. Because CrossCore® has the ability to function as a traditional locked (static) suspension-oriented training device or a free-moving (rotating) system, the CrossCore has the ability to function as an Open Kinetic Chain (OKC) training tool (e.g. alternate arm rows) or as a Closed Kinetic Chain (CKC) tool (e.g. pull-ups). Its multi-functional capabilities make CrossCore a truly ideal functional training tool.

RBT™ will help you to learn how to progress yourself and your exercises by using proper movement patterns along with rotational and anti-rotational stability techniques. CrossCore will take the concept of the “PUSH”, the “PULL”, the “BEND”, the “TWIST”, the “LUNGE”, and the “HOLD”, to new levels so that your training will carry over into multiple programs and platforms.

How we exercise and train is not just about how we perform, but also how we function in life and sport. Our bodies are comprised of roughly 640 muscles and 206 bones, and none of them work in isolation. CrossCore® RBT™ is whole body training and addresses the body’s full dynamic range of movement.

In its truest sense, all motion is connected. And just as importantly, all motion should incorporate some form of rotation to get the truest and most successful results. How does one pick up a laundry basket from the ground? How does one throw a baseball or kick a soccer ball? How does one simply grab for something that is just out of reach on the counter? Virtually all movements require a rotational element to them.

CrossCore’s® patented pulley system is what separates us from any other suspended bodyweight product on the market. CrossCore® RBT™ is the evolution of suspended bodyweight training!

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CrossCore® Equipment Information | 4

CROSSCORE® EQUIPMENT INFORMATION

The CrossCore® System

A. Anchor Strap B. Velcro Tabs C. Cam Buckle D. Pulley E. Carabiner Openings

To download the CrossCore® User Manual and watch CrossCore® User Videos prior to using your CrossCore® System:

• Go to www.CrossCore.com.

• Select “Create an Account” or “Sign In” to log into your CrossCore Account.

• Once signed in, select “My Account” in upper right hand corner of site.

• Select the “My Library” tab on the “My Account” page.

• Enter the unique code located on the access card that arrived in your CrossCore® System box to access the CrossCore User Manual and CrossCore User Videos.

F. Pin Engagement System™

(“PES™”)

G. Main Rope H. Rope Adjuster Device™

(“RAD™”)

I. Oval Ring

J. Carabiner K. Ergonomic Handle Grip L. Adjustable Foot and Arm

Cradles

M. Carry Bag

NOTE: You will only be asked to enter unique code the ﬁrst time you are accessing your “My Library” tab.

CrossCore® User Guide & Manual

If you have any questions, please contact Customer Service at 1.800.847.7746. For warranty information, go to www.CrossCore.com/warranty, and for more CrossCore education, products, accessories, racks and mounting solutions information, visit www.CrossCore.com.

CrossCore® Equipment Information | 5

Setting up the CrossCore® System

HEIGHT SETTING OF THE CROSSCORE® SYSTEM

When secured from above, the CrossCore® pulley should start in a “neutral” position where the height of the pulley is comfortably reachable at overhead arm’s length, and the handles are at a height that meet the upper calf or knee. Most CrossCore exercises can be performed from the Neutral position. The ideal height to anchor an anchor strap is from 7 feet (2.1 meters) to 11 feet (3.4 meters) high.

ANCHOR STRAP - INSERTION INTO CAM BUCKLE

When attaching the adjustable anchor strap to a safe anchor point that can easily support the user’s weight, make sure to feed the end of the strap through the BACK of the cam buckle ONLY. Perform a weight test BEFORE the ﬁrst exercise is performed. Feeding the strap through the front of the buckle is incorrect and WILL NOT support the user’s weight, which could result in injury. To remove the excess anchor strap, fold the strap over itself and secure tightly with the Velcro tabs.

CORRECT

INCORRECT

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CrossCore® Equipment Information | 6

CROSSCORE® HOME KIT

Includes: 1 Door Strap with Door Anchor and 1 Door Pad.

BEFORE USING THE HOME KIT, DOOR STRAP AND DOOR ANCHOR, FIRST READ THESE “SAFETY PROCEDURES AND INSTRUCTIONS”.

Take the closed loop end of the door strap and insert it through the back of the door pad. Continue feeding it through one side of the top of the pulley housing. Then insert one “E-clip” into the loop, and then the other “E-clip” into the loop. Once both sides are inserted in the loop, the system will then be secure on the door strap.

Place the door anchor attached to the door strap over the top of a door on the side of door closest to hinges. The door chosen must be secure enough to easily hold the user’s weight. Close the door and pull on strap to make sure the anchor is secure and will support your bodyweight. Make sure to perform this safety test to ensure strap and anchor a fully secured in place before using the CrossCore®. Failure to do so could result in injury.

When letting go of the handles, walk towards the door ﬁrst and gently place them down towards the ground to further protect the door. Do not let them handles swing freely towards the door as this can cause damage to the surface of the door.

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CrossCore® Equipment Information | 7

CROSSCORE® PRO KIT

Includes: 2 Club Straps with attached anti-theft lockable Carabiner and D-Ring, 1 independent D-Ring.

There are several conﬁgurations that can be used with the Pro Kit to secure your CrossCore to dierent anchor points. Each will depend on the needs of the various club, gym, studio, home, or outdoor use desired.

Attaching Club Strap to the Anchor Strap

Slide the independent D-ring onto the anchor strap (A). When attaching the adjustable anchor strap to a safe anchor point that can easily support the user’s weight, make sure to feed the end of the strap through the BACK of the buckle ONLY (B). Slide the anchor strap so that the cam buckle is out of reach of users with the independent D-ring resting at the lowest point on the anchor strap (C).

Slide the D-ring end of the club strap through the pulley housing (D). Attach both the independent D-ring and club strap D-ring to the club strap carabiner (E). Then attach the carabiner to the independent D-ring (F). If desired, lock the carabiners in place using the Allen key (G).

D E

Perform a weight test BEFORE the ﬁrst exercise is performed. Feeding the strap through the front of the buckle is incorrect and WILL NOT support the user’s weight which could result in injury (H).

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CrossCore® Equipment Information | 8

Attaching Club Strap over a Bar

Slide the D-ring end of the club strap through the pulley housing (A). Loop the club strap over the bar and connect the D-ring into the carabiner (B).

For thicker bars or added strap length, loop one club strap over the bar and connect the carabiners together (C). If desired, lock the carabiners in place using the Allen key (D).

C D

Attaching Club Strap to CrossCore® Ceiling and Wall Mount

Slide the D-ring end of a club strap through the pulley housing. Clip the D-ring onto the carabiner. Clip the carabiner to the ceiling and wall mount. If desired, lock the carabiners in place using the Allen key.

CrossCore® User Guide & Manual

CrossCore® Equipment Information | 9

Locked-N-Loaded™ — How and When to Unlock the Pulley

When you ﬁrst begin using the CrossCore® system, it is recommended that everyone begins in “Locked-NLoaded™” mode by making sure the Pin Engagement System (“PES™”) is engaged or locked. A red triangle will be visible in a vertical orientation and located at the top of the pulley system when the pulley is in the Locked-N-Loaded or locked position.

There will be no signiﬁcant red indicator band visible at the bottom of the PES when the pulley is in LockedN-Loaded mode.

Locked-N-Loaded or “PIN IN” mode adds substantial (but not total) stability to the CrossCore unit by locking the pulley wheel in place. The inside surface of the pulley wheel has also been designed with special ribs or “rope catches”. Though the pulley wheel is fully locked and the rope catches are assisting to resist rope movement, the rope may still slide back and forth over the top of the pulley wheel. This feature makes it almost impossible for the user to favor their dominate side as they still must work to maintain their balance and form.

When “Open Mode” is desired, the user can simply “PULL THE PIN™” by pulling down on and turning the PES at the bottom of the pulley housing.

A red indicator band will appear at the bottom of the PES:

A B

Two red triangles will appear in a horizontal orientation and located to the sides of the pulley. The pulley wheel can be seen and felt rotating freely when one of the handles or the rope is pulled.

CrossCore® User Guide & Manual

“Open Mode” allows for bodyweight exercises to be performed with rotational movement. This also allows for the CrossCore® to be used as a “cable style” training system using counter weights, resistance bands and other accessories.

CrossCore® Equipment Information | 10

CORRECT

When using accessories, only use Open Mode or “Pin Out”

When using CrossCore, always be mindful of your balance and form. Even when in locked mode, the rope may still slide across the top of the pulley wheel. Start exercising by using little or no body angle and use your body to maintain your balance and form. Do not saw the rope back and forth on the locked pulley wheel as it could shorten the lifespan of your system.

INCORRECT

Handle, Cradle and Rope Adjustments

• To insert feet and/or arms, open the cradle by grasping the handle with one hand and the cradle with the other. Pull the handle and cradle in opposite directions to create a space between them (A).

• To close, push the handle downward towards end of cradle (B).

• Normal grip is shown in (C) with the handle and cradle resting together.

• For added grip stability, insert the user’s hand between the handle and the cradle (D). With pressure, the cradle will secure over hand.

A B C D

CrossCore® User Guide & Manual

POSITIONING YOUR FEET INSIDE CRADLES

On-knee Insertion

CrossCore® Equipment Information | 11

• Open the foot/arm cradles as shown on previous page.

• Make sure to open the cradle enough to insert the user’s feet/shoes (A).

• Hold the left-side cradle in your left hand. With your right hand, reach back and insert right foot into the right-side cradle. Slide the handle down towards inserted foot until it is resting on bottom of foot (B).

• Stabilize in kneeling position by placing your right hand on ground, then reach back and place your left foot in the left-side cradle. Slide handle towards inserted foot until it is resting on bottom of foot (C).

• Extend legs straight out into plank position (D).

A B

C D

Seated Rollover – Insertion of feet (“toes ﬁrst”) into cradles

• Opening the cradles, grasp

E F

the handles and place one foot into one of the cradles so that the toe rests beneath the handle (E).

• Cross the leg of the noncradled foot to the opposite side and place it into the cradle (F).

• Using the hands and upper body for support, roll to the

G H

same side as the crossed leg (top foot). This will prevent the ropes from crossing as you roll over (G).

• From the kneeling position, the cradles may be adjusted so that the bottom of the foot rests evenly on the handles (H).

CrossCore® User Guide & Manual

Seated Position – Insertion of heels into cradles

CrossCore® Equipment Information | 12

• From a seated position, gently

I J

grasp both foot cradles (I).

• Roll onto your back and place the heels into the cradles (J).

• Once the heels are placed into the cradles, the soles of shoes/feet should be placed ﬂush against the handles for support (K).

• Toes should remain neutrally ﬂexed (straight up) and

K L

equal tension placed on the heels to keep them balanced throughout the exercise movements (L).

ADJUSTING THE LENGTH OF THE ROPE

“Shortening the Rope”

The recommended height of the pulley is where the user can comfortably reach the pulley at overhead arms- length and the handles are at a height of the user’s upper calf (or mid-knee).

Step 1

Detach the handle from the oval ring on the side of the rope that includes the RAD™.

Step 2

Attach the handle onto the oval ring that is attached to the RAD.

1 2

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Step 3

Grab the rope above or below the RAD while grabbing the RAD.

Step 4

Slide the RAD up or down on the rope to the desired height so that both handles are at the height of the user’s upper calf (or midknee).

Step 5

Push or pull on the handle that is attached to the RAD. This will lock the handle in place via the RAD on the rope.

4 4

Step 6

To reduce the amount of excess rope when the rope is shortened, grasp the bottom loop of the excess rope and clip into the carabiner. This will prevent the excess rope from getting in the way or causing potential injury.

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Preparation

Prior to beginning any workout on your CrossCore®, always read and follow the instructions in this manual:

• When teaching a physical ﬁtness-oriented course, class or individual training session, always be sure to “check-in” with participants about previously existing injuries and/or physical limitations, and please ensure they have been cleared by their physician to complete an exercise program.

• Prepare your body for CrossCore training with a proper warm-up.

• Warm-ups should be performed for at least ﬁve minutes be the exercise (jogging, running, fast-walking, stationary bike, elliptical, calisthenics, jump rope, etc.) and should be followed by stretching of the major muscle groups.

• Make sure pulley is in Locked-N-Loaded™ mode with the Pin Engagement System™ or “PES™” engaged/ locked at the bottom of the pulley housing. Only after you have familiarized yourself with the CrossCore® RBT™ and are conﬁdent of your abilities and strength should you “PULL THE PIN!™” or remove the pin from the pulley allowing the pulley wheel to rotate freely.

• Once the CrossCore is in a hanging position, always perform a weight test by pulling or tugging on the pulley housing to ensure that the system is safely secured in its hanging position.

• When you let go of the handles, always be sure to not let them loose so that they may swing and hit another nearby person. It is better to step towards the pulley and release the handles straight down under the pulley.

• If you experience any pain, discomfort, light-headedness or extreme fatigue, STOP what you are doing in a safe manner immediately. If symptoms persist after you have stopped the exercise, seek immediate medical attention.

CrossCore® User Guide & Manual

Positioning

POSITION DESCRIPTIONS

Neutral Position:

• This is the basic CrossCore® use position where the height of the pulley is comfortably reachable at overhead armslength and handles are at a height that meet the upper calf or knee (A). Most CrossCore exercises can be performed from the Neutral position.

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Locked Handle Mode:

• Begin in the neutral position (A).

• Detach one handle from its oval ring that is attached to the main rope.

• Clip the carabiners from both handles into both oval rings attached to the main rope (B).

Static Position:

Positioning your arms inside the cradles

• Attach the carabiners to the carabiner openings on the pulley (C).

• Pull the attached handles to ensure carabiners are clipped securely (D).

• The excess rope that hangs while in the static position can simply be looped over or through the anchor strap when secured with the Velcro tab (E).

• To insert arms, open the cradle by pulling bottom strap and pushing the handle in opposite directions (F and G).

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• Slide your arms through the open cradles midway from elbows to a few inches up the arm or wherever it is comfortable to hold your weight. Grasp the handle straps above to help your balance (H). Make sure to not slide arms in all the way up to armpits.

• NOTE: When performing these

exercises be sure to keep your weight centered onto both straps equally. Improper distribution of weight may cause a sliding or sawing eect of the pulley upon the anchor strap. This improper use may cause damage to the anchor strap.

STANCES

Beginner Stance – Feet at

shoulder width when starting the exercise (A).

Intermediate Stance – Slightly

narrower stance (B).

Advanced Stance – Feet together

side-by-side or elevated (C).

• The closer together the feet, the greater the instability and challenge.

• Try to keep your feet ﬂat on the ﬂoor during the beginning phases to give yourself the most stability.

• Lifting your toes or heels o of the ground is okay and it creates more challenges and engages calves.

• Elevating one foot will create even greater instability and demands on the core musculature. This should only be performed by advanced users.

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SPOTTING

There are multiple means of spotting yourself.

• Staggered Stance – When standing on an angle you may simply move one foot backward or forward to give yourself added stability (D and E).

• Cradling – A technique to stabilize your

non-working arm and

shoulder versus placing entire bodyweight on said shoulder (F).

• For more security when holding the handles, you may slide your hands into the handles (G).

• Dierent spotting techniques will be reviewed as we go through the exercises.

D E

F G

HAND POSITIONS

• Pronated – Palms or body (on stomach) facing downward (H).

• Supinated – Palms or body (on back) facing upward (I).

• Neutral – Palms facing towards each other (handshake position) (J).

H I

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BODYWEIGHT AND ANGLES

You will use the weight of your own body to challenge yourself with exercises. The deeper the angle of your body when using the system, the more resistance or the more transfer of load will occur, creating a more challenging exercise.

For example, your body at an 80-degree angle to the ground will result in a lighter load, whereas a deeper angle to the ground of 50 degrees will result in a much heavier or challeng ing load.

The following are suggested body angles based on skill level. As with all CrossCore® progressions and regressions, always begin with your body in less of an angle and gradually work your way into a position that provides the appropriate challenge.

Beginner – Begin from a position

of approximately 70–80 degrees with a shoulder-width stance (A).

Intermediate – Begin exercise

movements from a position of 60–70 degrees and with a narrow to wide stance (B).

Advanced – Advanced users can

begin exercise movements from a position of 50–60 degrees with narrow or single-leg stances (C).

While performing all exercises, make sure to engage your core and maintain a straight and neutral spine with your hips, shoulders, neck/head in alignment. For example, do not hyperextend the hips, bend at the waist or create forward extension of the neck.

70–80°

60–70°

50–60°

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BALANCING ON THE ROPE

The rope may move freely even when the pulley wheel is LOCKED. This slight movement of the rope over the locked pulley wheel will help you recognize your weaker and/or dominant sides.

For example, when sliding to one side occurs on the negative of the press, you are not keeping your body stabilized cor rectly.

Concentrate on controlling and stabilizing yourself by using the same resistance on both sides of the body. If the rope slides during the positive movement on one side, it means you are letting your dominant side take over the movement by pushing harder than the weak side.

When the pulley wheel is in Locked-N-Loaded™ mode (locked), the rope should never be sawed across the locked pulley wheel.

PROGRESSION AND REGRESSION

• CrossCore® is all about pacing yourself, being in control and executing clean, ﬂuid movements.

• The premise of bodyweight training is about ﬁnding your balance, core stability, muscle endurance and understanding the feeling of the exercises involved, thereby creating a mind/body or proprioceptive awareness.

• Each exercise is designed to be able to oer you more challenging progression as you become more comfortable with the equipment.

• At the same time, progression is about regression. If you ﬁnd yourself being challenged too much, simply regress by lessening the angle of your body, adjusting your feet to a wider stance or adjusting your feet or hands. It is not a strength contest. You are learning how your body, bodyweight and mind all react together when used in coordination.

• You complete these movements every day; you just don’t think about it. CrossCore is a means of helping you ﬁnd that connection.

EXERCISE PREPARATION

• Execute each CrossCore exercise in a slow, controlled manner. Concentrate on your technique and movements.

• Recommended time intervals for training are as follows:

- Beginners: 20–30 seconds to perform the exercise as many repetitions as possible without losing proper form. Recommended mode: Locked-N-Loaded™ or Locked Handle Mode Recommended number of sets: 1–2

- Intermediate: 30–45 seconds (as noted above) Recommended mode: Locked-N-Loaded™ or PULL THE PIN™!

Recommended number of sets: 1–3

- Advanced: 45–60 seconds (as noted above) Recommended mode: PULL THE PIN! Recommended number of sets: 2–4

• Rest periods will depend on the ﬁtness level of the user and the desired ﬁtness results. It is recommended that a 15–45 second rest period be undertaken between sets during training.

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Adding External Weight and Utilizing the Pulley

There are several ways to convert the CrossCore® into fully functional cable system. Remove the handle from the non-RAD™ side of the main rope and attach an external load, (e.g., by adding external load, such as kettlebells, sandbags, dumbbells, resistance bands and other accessories) to utilize the CrossCore® in this manner.

Only use the CrossCore® in the “Open Mode” (Pin Out) to use the CrossCore® be used as a cable system.

DO NOT saw the rope back and forth on a locked pulley wheel as it could shorten the lifespan of the system.

NEVER attach external resistance to the same side as the RAD™.

To begin:

• PULL THE PIN™!

• Attach the weighted resistance to one end of the handles by either:

- Attaching an accessories attachment strap (sold separately).

- Unclipping one handle and looping it through itself and clipping the carabiner back onto the oval ring (A).

• Grasping the free handle, stand far enough away from the anchor point so that the end clipped to the weighted resistance is slightly raised o the ground (B).

• Control all motions to insure the weighted end stays o the ground, until the exercise is completed.

A B

Below provides some advanced CrossCore® movements which also include examples of exercises that can be done using the unit as a cable system.

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RBT™ EXERCISES

UPPER BODY

LAT ROW PROGRESSION

Double Arm (Bilateral) and Single Arm (Unilateral)

Muscles Targeted: Latissimus Dorsi, Posterior Deltoids, Rhomboids

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle).

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder width apart (A).

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PROGRESSION 1

Double Arm Lat Row – Pin In Locked Handle Mode – Optional

BEGINNER

• Slowly pull your chest towards hands keeping core tight and body aligned (B, C, or D) as you perform the exercise.

• Return to the starting position and repeat.

TIP: You may create variations by doing neutral rows (B), pronated rows (C) or high shoulder rows (D).

C D

PROGRESSION 2

Double Arm Lat Row – Pin Out

BEGINNER

• PULL THE PIN™!

• Slowly pull your chest towards hands keeping core tight and body aligned (B, C, or D) as you perform the exercise.

• Return to the starting position and repeat.

TIP: You may create variations by doing neutral rows (B), pronated rows (C) or high shoulder rows (D).

C D

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PROGRESSION 3

Single Arm Lat Row – Pin Out

BEGINNER

• PULL THE PIN!

• Keep one arm extended and static while other arm executes a single arm row (E, F, or G).

• Return to the starting position and repeat.

TIP: You may create variations by doing pronated rows (E), neutral rows (F) or high shoulder rows (G).

E F

PROGRESSION 4

Single Arm Lat Row to SemiRotation – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Keep one arm extended and static while other arm executes a single arm row (E and F).

• While conducting this movement, slightly rotate the hips and navel into direction of the rowing arm. Your feet can slightly rotate as well (H and I).

• Return to the starting position and repeat.

TIP: For those with lower back strength or ﬂexibility issues, slightly rotating the feet will reduce the engagement of the lower back muscles.

H I

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SHOULDER COMPLEX MOVEMENTS

Muscles Targeted: Deltoids, Trapezius, Triceps

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle). Hands should be pronated.

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder-width apart (A).

PROGRESSION 1

Double Arm (Bilateral) Shoulder Complex “I” – Pin In

BEGINNER

• Slowly raise arms in front of you until they are directly overhead and your body is in the shape of an “I” (B).

• Keep arms straight throughout entire exercise.

• Return to the starting position and repeat.

PROGRESSION 1

Double Arm (Bilateral) Shoulder Complex “Y” – Pin In

BEGINNER

• Slowly raise arms at an angle until they are overhead and your body is in the shape of a “Y” (C).

• Keep arms straight throughout entire exercise.

• Return to the starting position and repeat.

A B

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PROGRESSION 1

Double Arm (Bilateral) Shoulder Complex “T” – Pin In

BEGINNER

• Slowly raise arms so they are parallel with the ﬂoor and bring back so that your body is in the shape of a “T” (D).

• Keep arms straight throughout entire exercise.

• Return to the starting position and repeat.

PROGRESSION 1

Double Arm (Bilateral) Shoulder Complex “M” – Pin In

BEGINNER

• From the starting position (A) with hands pronated and arms kept straight, pull the hands to the side of the body as the body comes forward (E).

• Bring the hands back towards the starting position and repeat the movement.

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PROGRESSION 2

Double Arm (Bilateral) Shoulder Complex “I” – Pin Out

BEGINNER

• PULL THE PIN™!

• Slowly raise arms in front of you until they are directly overhead and your body is in the shape of an “I” (B).

• Keep arms straight throughout entire exercise.

• Return to the starting position and repeat.

PROGRESSION 2

Double Arm (Bilateral) Shoulder Complex “Y” – Pin Out

BEGINNER

• PULL THE PIN!

• Slowly raise arms at an angle until they are overhead and your body is in the shape of a “Y” (C).

• Keep arms straight throughout entire exercise.

• Return to the starting position and repeat.

A B

PROGRESSION 2

Double Arm (Bilateral) Shoulder Complex “T” – Pin Out

BEGINNER

• PULL THE PIN!

• Slowly raise arms so they are parallel with the ﬂoor and bring back so that your body is in the shape of a “T” (D).

• Keep arms straight throughout entire exercise.

• Return to the starting position and repeat.

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PROGRESSION 2

A E

Double Arm (Bilateral) Shoulder Complex “M” – Pin Out

BEGINNER

• From the starting position (A) with hands pronated and arms kept straight, pull the hands to the side of the body as the body comes forward (E).

• Bring the hands back towards the starting position and repeat the movement.

PROGRESSION 3

A F

Single Arm (Unilateral) Shoulder Complex “I” – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Grasping both handles with a pronated grip, extend the arms away from the body so that they are slightly higher than shoulder height (A).

• Keeping tension on the handles, raise one hand directly above the head. The opposite arm should remain in the starting position (F).

• Return to the starting position and repeat.

PROGRESSION 3

Single Arm (Unilateral) Shoulder Complex “Y” – Pin Out

INTERMEDIATE

• PULL THE PIN!

• Grasping both handles with a pronated grip, extend the arms away from the body so that they are slightly higher than shoulder height (A).

• Keeping tension on the handles, raise one hand out and away from the body, forming a half “Y”. The opposite arm should remain in the starting position (G).

• Return to the starting position and repeat.

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PROGRESSION 3

Single Arm (Unilateral) Shoulder Complex “T” – Pin Out

INTERMEDIATE

• PULL THE PIN!

• Grasping both handles with a pronated grip, extend the arms away from the body so that they are slightly higher than shoulder height (A).

• Keeping tension on the handles, raise one hand out away from the body, so that arm is parallel with the ground, forming a half “T”. The opposite arm should remain in the starting position (H).

• Return to the starting position and repeat.

PROGRESSION 3

Single Arm (Unilateral) Shoulder Complex “M” – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Grasping both Handles with a pronated grip, extend the arms away from the body so that they are slightly higher than shoulder height (A).

• Keeping tension on the Handles, pull one hand to the side of the body, forming a half “M”. The opposite arm should remain in the starting position (I).

• Return to the starting position and repeat.

TIP: You can add squat movements into this module as a starting position into the above.

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BICEP CURL

Double Arm (Bilateral) and Single Arm (Unilateral)

Muscles Targeted: Biceps, Forearms, Core

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle). Hands should be supinated.

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder width apart.

PROGRESSION 1

Assisted Double Arm Bicep Curl (Bilateral) – Pin In Locked Handle Mode – Optional

BEGINNER

• From the starting position, step backward into a staggered stance (B).

• Keeping elbows raised and in, curl both handles back to shoulders (C).

• Slowly return to the starting position and repeat (B).

PROGRESSION 2

Double Arm Bicep Curl (Bilateral) – Pin In

BEGINNER

• Keeping elbows raised and in, curl both handles back to shoulders (D) and slowly return to starting position and repeat (A).

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PROGRESSION 3

Double Arm Bicep Curl (Bilateral) – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Keeping elbows raised and in, curl both handles back to shoulders (D) and slowly return to the starting position and repeat (A).

PROGRESSION 4

Single Arm Bicep Curl (Unilateral) – Pin Out

INTERMEDIATE

• PULL THE PIN!

• Grasp both handles with a supine grip and extend the arms out away from the body (A).

• Flexing at the elbow of one hand, curl the hand towards the shoulder, ensuring that both elbows stay parallel to ﬂoor and tension on the handles remains constant (E).

• Return to the starting position and repeat.

A E

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PROGRESSION 5

Bicep Curl Crossover (Unilateral) – Pin Out

ADVANCED

• PULL THE PIN!

• Grasp both handles with a supine grip and extend the arms out away from the body (A).

• Flexing at the elbow of one hand, curl the hand towards the opposite shoulder (F) or chest (G) ensuring that both elbows stay parallel to ﬂoor and tension on the Handles remains constant.

• Return to the starting position and repeat.

TIP: Work in a balanced manner to increase speed of bicep curls to a “burn out” session.

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CHEST PRESS PROGRESSION

Double Arm (Bilateral) and Single Arm (Unilateral)

Muscles Targeted: Pectorals, Deltoids, Triceps, Core

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle) and grasp both handles with a pronated grip (A and B).

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder width apart.

PROGRESSION 1

Double Arm (Bilateral) Chest Press – Pin In Staggered Stance – Optional

BEGINNER

• Begin with arms fully extended to the front of the body. Ensure that the handle straps are not rubbing or in direct contact with the forearms.

• Bend the elbows, slowly lowering the chest towards your hands, similar to doing a push up.

• Keep core tight and body aligned (C).

• Return to the starting position and repeat.

PROGRESSION 2

Double Arm (Bilateral) Chest Press – Pin Out

A B

B C

BEGINNER TO INTERMEDIATE

• PULL THE PIN™!

• Slightly reduce the amount of angle.

• Perform the movement as in Progression 1 (B and C).

• Keep core tight and body aligned.

• Return to the starting position and repeat.

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PROGRESSION 3

Single Arm (Unilateral) Chest Press – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Keep one arm extended and static with elbow straight and locked, while the other arm executes a single arm chest press (D and E).

• Return to the starting position and repeat (B).

• Stay actively engaged in the core and shoulders to prevent loss of form or shoulder stability.

• Try single arm on one side ﬁrst.

• Then you may advance by alternating between arms on each press making sure to keep your shoulders straight and core engaged.

PROGRESSION 4

Single Arm (Unilateral) Chest Press to Semi-Rotation – Pin Out

INTERMEDIATE TO ADVANCED

• PULL THE PIN!

• Keep one arm extended and shoulder static while other arm comes back into a single arms chest press position as if drawing a bow and arrow slightly rotating at the core (F and G).

• Keep one arm extended and static with elbow straight and locked, while the other arm executes a single arm chest press.

• As you are executing the single arm chest press slightly rotate your hips towards the side you are drawing your elbow back to. Your feet can also rotate slightly.

• Your core will be engage to keep your torso and back straight as you rotate slightly.

• Return to the starting position and repeat.

TIP: Try getting the feel for this on one side ﬁrst. You can advance further by alternating sides.

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TRICEP EXTENSION

Double Arm (Bilateral) and Single Arm (Unilateral)

Muscles Targeted: Triceps, Forearms, Core

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle) with hands pronated and wrist locked.

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder width apart.

PROGRESSION 1

Double (Bilateral) Arm Tricep Extension - Staggered Stance

- Pin In Locked Handle Mode – Optional

BEGINNER

• From the starting position, step backward into a staggered stance (B).

• Bending at the elbows, lower the head and upper body between the hands, making sure that the upper arms remain parallel with the ﬂoor and the hands end the movement near the temples (C).

• Slowly return to starting position (B) and repeat.

PROGRESSION 2

Double (Bilateral) Arm Tricep Extension – Pin In

BEGINNER

• Keeping tension on the rope and elbows raised and in, lean forward and bend the elbows (D).

• Press forward until fully extended (A) while keeping your upper arm in the same position throughout the entire exercise.

• Repeat.

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PROGRESSION 3

Double (Bilateral) Arm Tricep Extension - Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Keeping tension on the rope and elbows raised and in, lean forward and bend the elbows (D).

• Press forward until fully extended (A) while keeping your upper arm in the same position throughout the entire exercise.

• Repeat.

PROGRESSION 4

Single (Unilateral) Arm Tricep Extension - Pin Out

D A

ADVANCED

• PULL THE PIN™!

• With arms still raised and elbows in, keep one arm static and lean forward bending opposite arm (E).

• Press forward with working arm and return to starting position (A).

TIP: Work in a balanced manner to increase speed of tricep extensions to a “burn out” session.

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LOWER BODY

SQUAT COMPLEX

Double Leg (Bilateral) and Single Leg (Unilateral)

Muscles Targeted: Quadriceps, Hamstrings, Hips, Gluteals, Calves, Core

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that foot handles meet the upper calf or knee.

• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle).

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder width apart and keep your knees slightly bent.

PROGRESSION 1

Double Leg Squat – Pin In Locked Handle Mode – Optional

BEGINNER

• Keeping tension on the rope in a controlled manner, bend at the hips and knees. The thighs should be parallel to the ﬂoor with the knees at a 90-degree angle. Knees should remain in alignment with the feet (B).

• Push o with your heels until you are in the starting position again (A).

• Repeat.

A B

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PROGRESSION 2

Double Leg Squat – Pin Out

BEGINNER

• PULL THE PIN™!

• Keeping tension on the rope, in a controlled manner, bend at the hips and knees. The thighs should be parallel to the ﬂoor with the knees at a 90-degree angle. Knees should remain in alignment with the feet (B).

• Push o with your heels until you are in the starting position again (A).

• With the pin out you need to work harder to maintain your balance.

PROGRESSION 3

Assisted Single Leg Squat – Pin In

A B

A C

INTERMEDIATE

• While standing on one leg, have the opposite leg out in front of you resting on the heel.

• Keeping tension on the rope, slowly bend at the hip and knee, lowering into a squat position. As you come down, make sure the opposite leg is extended, resting on the ground while performing the squat (C).

• Push o with your heel until you are in the starting position again (A).

• Repeat.

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PROGRESSION 4

Single Leg Squat – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• While standing on one leg have the opposite leg straight out in front of you.

• Keeping tension on the rope, slowly bend at the hip and knee, lowering into a squat position. While performing this movement, ensure the extended leg remains elevated o the ground throughout the exercise (D).

• Push o with your heel until you are in the starting position again (A).

• Repeat.

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REVERSE LUNGE

Muscles Targeted: Quadriceps, Gluteals, Core, Hamstrings, Calves

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you at a 90-degree angle.

• Keep body aligned and core tightened to ensure proper posture.

• Place feet shoulder width apart and keep your knees slightly bent (A).

PROGRESSION 1

Reverse Lunge – Pin In Locked Handle Mode – Optional

BEGINNER

• Facing the unit, grasp the handles as though performing a stationary lunge – one foot forward and the other to the rear. Back and spine should remain neutral (B).

• Bending at the knees, lower the back knee towards the ground as the knees and hips ﬂex. Ensure the back knee does not touch the ground on the downward movement (C).

• Extend at the knees and hips, drive the body upwards to the starting position and repeat (B).

A B

PROGRESSION 2

Reverse Lunge – Pin Out

BEGINNER TO INTERMEDIATE

• PULL THE PIN™!

• Perform the same steps as Progression 1 (C).

• Return to the staring position and repeat.

• For additional training beneﬁts, add slight rotational pull to each upward movement (D).

C D

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PROGRESSION 3

Reverse Lunge – Pin In Locked Handle Mode – Optional

INTERMEDIATE

• Facing the unit, grasp the handles as though performing a stationary lunge – one foot forward and the other to the rear (B). Back and spine should remain neutral.

• Elevate the posterior foot o the ground and perform the movement, ensuring that the back knee and foot remain o the ground throughout the exercise (E).

• Extending at the knee and hip of the plant foot, bring the back leg forward, ﬂexing at the hip and knee, bring the knee to hip level (F).

• Return to the starting position and repeat (B).

B E

PROGRESSION 4

Reverse Lunge – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Perform the same steps as Progression 3 (E).

• For additional training beneﬁts, add slight rotational pull to each downward movement or a hop/jump to the top of the movement

(G and H).

• Return to the starting position and repeat (B).

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RBT™ Exercises | 41

SINGLE LEG SUSPENDED LUNGE

Muscles Targeted: Quadriceps, Gluteals, Core, Hamstrings, Calves

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Put your unit in locked handle mode by clipping them together.

• Open one handle and place one foot inside one or both foot cradles.

• Hop forward until your suspended foot is resting in the cradles approximately 6–12 inches (15–30 cm) in front of the pulley.

PROGRESSION 1

Single Leg Suspended Lunge – Pin In

BEGINNER

• From the starting position (A), slowly bend front leg down into a lunge while driving the suspended leg straight back or with a slight bend as shown making sure not to allow your knee to surpass the position of your toes.

• As you are lowering yourself, reach down with one or both hands to maintain or feel your balance (B).

PROGRESSION 2

Single Leg Suspended Lunge – Pin In

INTERMEDIATE

• From the starting position (A), slowly bend the front knee and hip, ensuring the forward knee does not surpass the toes.

• As you are lowering yourself, the arm opposite of the suspended leg traverses to the rear and the opposite arm comes forward as though imitating a running stride (C).

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PROGRESSION 3

Single Leg Suspended Lunge – Pin In

INTERMEDIATE TO ADVANCED

• From the starting position (A), slowly bend the front knee and hip, ensuring the forward knee does not pass surpass the toes.

• As you are lowering yourself, the arm opposite of the suspended leg traverses to the rear and the opposite arm comes forward as though imitating a running stride (C).

• As you bring your suspended leg forward, bring the suspended knee to hip level (D).

A C

PROGRESSION 4

Single Leg Suspended Lunge to Jump – Pin In

ADVANCED

• From the starting position (A), slowly bend the front knee and hip, ensuring the forward knee does not pass surpass the toes.

• As you are lowering yourself, the arm opposite of the suspended leg traverses to the rear and the opposite arm comes forward as though imitating a running stride (C).

• As you bring your suspended leg forward, bring the suspended leg toward the chest while adding a slight hop or jump with the stabilizing/ grounded foot (E).

A C

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PROGRESSION 5

Single Leg Suspended Lateral Lunge – Pin In

ADVANCED

• Standing parallel to the unit, place one foot into the cradle and step far enough away so that the legs form a downward facing “V” (F).

• Keeping tension on the rope, bend at the hip and knee of the non-suspended leg as you lower into a squat position. As you lower into the squat, ensure the suspended leg remains elevated and extended away from the body (G).

• Drive through the heel of the planted foot and extend the leg back to the starting position (F).

• Repeat.

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HAMSTRING CURLS

Double Leg and Single Leg

Muscles Targeted: Hamstrings, Gluteals, Hips, Quadriceps, Calves, Core

PREPARATION

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Open foot cradles so that heels can be inserted.

• Lay on the ground and place both heels in the foot cradles. The bottom of your feet will make contact with the handle grips at this time.

• Lay ﬂat on the ground face up with your arms by your side with hands pronated making sure your feet are hanging directly below the pulley.

PROGRESSION 1

Double Leg (Bilateral) Hamstring Curl – Pin In Locked Handle Mode - Optional

BEGINNER

• Slowly lift the hips o the ground so that the legs are extended in a plank position with arms out to the side for support (A).

• Flexing at the knees, bring both heels towards the glutes and drive the hips upwards (B).

• Slowly extend at the knees and hips, return to the starting position and repeat (A).

PROGRESSION 2

Double Leg (Bilateral) Hamstring Curl – Pin Out

BEGINNER TO INTERMEDIATE

• PULL THE PIN™!

• Slowly lift your hips o the ground so that your body is in a plank position with arms out to the side for support (A).

• Flexing at the knees, bring both heels towards the glutes and drive the hips upwards (B).

• Slowly extend knees and hips, return to the starting position and repeat (A).

A B

CrossCore® User Guide & Manual

PROGRESSION 3

Single (Unilateral) Leg Hamstring Curl – Pin Out

RBT™ Exercises | 45

INTERMEDIATE

• PULL THE PIN™!

• Slowly lift your hips o the ground so that your body is in a plank position with arms extended out to the side for support (A).

• While one leg is kept straight, curl the opposite leg back towards the glutes and drive the hips up as you do (C).

• Slowly bring knee back down and heel back out to the starting position until you are in a plank again (A). Repeat.

• With the pin out, be sure to engage your core and opposite leg to maintain your balance throughout the entire exercise.

TIP: You may advance further by adding a slight element of speed in your controlled movements.

PROGRESSION 4

Reverse Flutter – Pin Out

INTERMEDIATE TO ADVANCED

A D

• Begin the movement as in Progression 3.

• Elevate the hips o the ground and place the hands to the side of the body for support (A).

• Keeping the legs extended, in a controlled manner, bring one heel one shoe-length towards the ground (D).

• The opposite leg will go upwards towards the anchor.

• Controlling the range of motion and tempo, perform the movement with the opposite leg. Repeat.

TIP: Elevating the hips or abducting (taking them out wide) will add additional challenge to this movement.

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RBT™ Exercises | 46

PROGRESSION 5

Bicycle – Pin Out

PREPARATION

• PULL THE PIN™!

• Adjust the anchor strap or shorten rope length by utilizing the Rope Adjustment Device™ (“RAD™”) so that the handles are approximately 12–18 inches (30–45 cm) o the ground.

• Open foot cradles so that heels can be inserted.

• Lay on the ground and place both heels in the foot cradles. The bottom of your feet will make contact with the handle grips at this time.

• Lay ﬂat on the ground face up with your arms by your side with hands pronated, making sure your feet are hanging directly below the pulley (A).

BEGINNER

• Slowly lift your hips o the ground so that your body is in a plank position with your hips about 2–3 inches (5–8 cm) o of the ground (A).

• Keeping hips raised and your core tightened, move your feet in a circular motion as if riding a bicycle constantly keeping hip and glutes engaged and lifted o the ground (E).

INTERMEDIATE

• Slowly lift your hips o the ground so that your body is in a plank position with your hips about 6–8 inches (15–20 cm) o of the ground (F).

• Keeping hips raised and your core tightened, move your feet in a circular motion as if riding a bicycle constantly keeping hip and glutes engaged and lifted o the ground (G).

ADVANCED

• Slowly lift your hips o the ground so that your body is in a plank position with your hips about 6–8 inches (15–20 cm) o of the ground (F).

• Keeping hips raised and your core tightened, move your feet in a circular motion as if riding a bicycle constantly keeping hip and glutes engaged and lifted o the ground (G).

• Create advancement of these progressions by adding a slight element of speed into your controlled bicycle movements.

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RBT™ Exercises | 47

CORE

KNEELING AND STANDING PLANK

Muscles Targeted: Abdominals, Obliques, Scapular Stabilizers, Shoulders, Erector Spinae

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

Kneeling

• Kneel directly underneath the pulley so that you are at an 80-degree angle (A) with knees about shoulder width apart and feet behind you.

• Grasp both handles, hand pronated, arms extended, shoulder width apart.

• Keep body aligned and core engaged.

Standing

• Stand a slightly in front of the pulley so that your body is at an 80-degree angle (B) with feet about shoulder width apart.

• Grasp both handles with hands pronated and in front of you at shoulder width.

• Keep body aligned and core tightened.

PROGRESSION 1

Kneeling Plank – Pin In Locked Handle Mode – Optional

BEGINNER

• Keeping the arms straight and at shoulder width, allow your body to slowly come forward until your arms are directly overhead (C).

• Keeping the core engaged, bring the hands back to the starting position and repeat (A).

A C

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PROGRESSION 2

Kneeling Plank – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• Keeping the arms straight and at shoulder width, allow your body to slowly come forward until your arms are directly overhead (C).

• Keeping the core engaged, bring the hands back to the starting position and repeat (A).

PROGRESSION 3

Standing Plank – Pin In Locked Handle Mode – Optional

INTERMEDIATE

• Keeping the arms straight and at shoulder width, allow your body to slowly come forward until your arms are directly overhead (D).

• Keeping the core engaged, bring the hands back to the starting position and repeat (B).

A C

PROGRESSION 4

Standing Plank – Pin Out

ADVANCED

• PULL THE PIN!

• Keeping the arms straight and at shoulder width, allow your body to slowly come forward until your arms are directly overhead (D).

• Keeping the core engaged, bring the hands back to the starting position and repeat (B).

TIP: The further your body is behind the anchor point, the more dicult this becomes.

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PROGRESSION 5

Alternating Kneeling Plank – Pin Out

ADVANCED

• PULL THE PIN™!

• From the starting position (A), extend one arm overhead while the other arm stabilizes and stays in alignment with the shoulder (E).

• Keeping the core engaged, bring the extended arm back to the starting position, repeat the same movement with the other arm, and repeat (A).

PROGRESSION 6

Alternating Standing Plank – Pin Out

A E

B F

ADVANCED

• PULL THE PIN!

• From the starting position (B), extend one arm overhead while the other arm stabilizes and stays in alignment with the shoulder (F).

• Keeping the core engaged, bring the extended arm back to the starting position, repeat the same movement with the other arm, and repeat (A).

TIP: The further your body is behind the anchor point, the more dicult this becomes.

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RBT™ Exercises | 50

SUSPENDED CRUNCH COMPLEX

Muscles Targeted: Abdominals, Obliques, Scapular Stabilizers, Erector Spinae

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Open cradles so that feet can be inserted.

• Insert feet into cradles and walk yourself out face down on your hands until your feet are directly below the pulley and your body is straight.

• Hands should be about shoulder width apart and directly to the side of the shoulders.

PROGRESSION 1

Suspended Crunch – Pin In Locked Handle Mode – Optional

BEGINNER

• From a plank position resting on your elbows (A) or in a push-up position (B), bring knees to chest while lifting hips up and maintaining a gap of 2–4 inches (5–10 cm) between both feet (C).

• Return to the starting position and repeat.

A B

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RBT™ Exercises | 51

PROGRESSION 2

Suspended Crunch – Pin Out

INTERMEDIATE

• PULL THE PIN™!

• From a plank (A) or pushup position (B), bring knees to chest while lifting hips up and maintaining a gap of 2–4 inches (5–10 cm) between both your thighs (C).

• Return to the starting position and repeat (B).

A B

PROGRESSION 3

Suspended Crunch – Mountain Climber – Pin Out

INTERMEDIATE TO ADVANCED

• PULL THE PIN™!

• From a push-up position (B), bring one knee towards the chest while the other leg stays extended.

• Keep opposite leg extended and core engaged (D).

• Return to the starting position and repeat the movement with the opposite leg.

TIP: Create advancement of this progression by bringing knee towards your chest and out towards the side (E).

B D

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PROGRESSION 4

Suspended Crunch Leap Frog – Pin In

ADVANCED

• From the starting position (B), bring both knees towards the chest (C).

• Flexing at the hips and knees, open the hips, bringing the knees wider than shoulder width (F).

• Extend the legs back to the starting position and repeat (B).

TIP: When in plank position, do not dip or hyperextend hips.

PROGRESSION 5

Suspended Crunch Leap Frog – Pin Out

ADVANCED

• PULL THE PIN™!

• From the starting position (B), bring both knees towards the chest (C).

• Flexing at the hips and knees, open the hips, bringing the knees wider than shoulder width (F).

• Extend the legs back to the starting position and repeat (B).

TIP: When in plank position, do not dip or hyperextend hips.

B C

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RBT™ Exercises | 53

V-UP

Muscles Targeted: Abdominals, Obliques, Scapular Stabilizers, Erector Spinae

PREPARATION

• Begin in Locked-N-Loaded™ mode.

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Open cradles so that feet can be inserted.

• Insert feet into cradles and walk yourself out face down on your hands until your feet are directly below the pulley and your body is straight.

• Hands should be about shoulder width apart and directly to the side of the shoulders.

PROGRESSION 1

V-UP – Pin In Locked Handle Mode – Optional

BEGINNER

• From either the plank (A) or push-up position (B), extend the legs and attempt to keep feet separated 2–4 inches (5–10 cm) throughout the movement.

• Engage the core, elevating the hips upward as the body forms a reverse V (C).

• Return to the starting position and repeat.

A B

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PROGRESSION 2

V-UP – Pin Out

INTERMEDIATE TO ADVANCED

• PULL THE PIN™!

• From either the plank (A) or push-up position (B), extend the legs and attempt to keep feet separated 2–4 inches (5–10 cm) throughout the movement.

• Engage the core, elevating the hips upward as the body forms a reverse V (C).

• Return to the starting position and repeat.

A B

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RBT™ Exercises | 55

FLUTTER KICK

Muscles Targeted: Hamstrings, Gluteals, Erector Spinae, Abdominals, Scapular Stabilizers, Triceps, Pectorals

PREPARATION

• PULL THE PIN™!

• Position pulley in the neutral position so that handles meet the upper calf or knee.

• Open cradles so that feet can be inserted.

• Insert feet into cradles and walk yourself out face down on your hands until your feet are directly below the pulley and your body is straight.

• Hands should be about shoulder width apart and directly to the side of the shoulders.

PROGRESSION 1

Flutter Kick – Pin Out

INTERMEDIATE

• From either the plank (A) or push-up position (B), extend the legs and attempt to keep feet separated 2–4 inches (5–10 cm) throughout the movement.

• Keeping the back ﬂat, engage the core while maintaining hip height throughout the movement

• Keeping the toes pointed towards the ground, lower one foot approximately 1–2 shoelengths (C). The other side will naturally elevate. Control the movement and alternate sides. Repeat.

• As your strength and coordination improves, the more natural the ﬂutter movement will become, allowing for speed to be added to the movement.

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RBT™ Exercises | 56

PROGRESSION 2

Flutter “V” Kick – Pin Out

INTERMEDIATE

• From the starting position (B), laterally extend the hips so that they form a “V” (D).

• Keeping the toes pointed towards the ground and the hips wide, lower one foot approximately 1–2 shoelengths (E). The other side will naturally elevate. Control the movement and alternate sides. Repeat.

• As your strength and coordination improves, the more natural the ﬂutter movement will become, allowing for speed to be added to the movement.

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RBT™ Exercises | 57

KNEE AND LEG RAISES

Muscles Targeted: Abdominals, Obliques, Scapular Stabilizers

PREPARATION

• Begin in the static position by clipping each handle carabiner into the carabiner openings located on top of the pulley housing.

• Open the cradles so that the arms can be inserted.

• Position foot/arm cradles so that they rest at the midway point of the upper arm, or wherever comfortable. Hold the straps with your hands where comfortable while performing the exercise (A).

• Let your body hang with knees slightly bent and feet together (B).

• NOTE: When performing these exercises be sure to keep your weight centered onto both straps equally.

Improper distribution of weight may cause a sliding or sawing eect of the pulley upon the anchor strap. This improper use may cause damage to the anchor strap.

PROGRESSION 1

Knee Raise – Carabiners Clipped into Carabiner Openings

BEGINNER TO INTERMEDIATE

• Flexing at the knees and hips, bring the knees towards the chest, making sure to lift from the core (C).

• Return to the starting position and repeat (B).

A B

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PROGRESSION 2

Oblique Knee Raise – Carabiners Clipped into Carabiner Openings

INTERMEDIATE

• Flexing at the knees and hips, bring the knees towards hip level at an angle or to the side rather than straight up (D).

• Return to the starting position and repeat (B).

PROGRESSION 3

“L” Sit Leg Raise – Carabiners Clipped into Carabiner Openings

ADVANCED

• From the starting position (B), keeping the legs extended, raise them to the front in eorts to bring them to hip level, forming an “L” with the body (E).

• Return to the starting position and repeat (B).

B D

B E

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RBT™ Exercises | 59

ADVANCED MOVEMENTS

PULL UP / CHIN UP

Muscles Targeted: Latissimus Dorsi, Deltoids, Biceps, Forearms

PREPARATION

• Begin in the static position by clipping each handle carabiner into the carabiner openings located on top of the pulley housing.

• Grasp both handles and let your body hang with knees bent (A or D).

• NOTE: When performing these exercises be sure to keep your weight centered onto both straps equally.

Improper distribution of weight may cause a sliding or sawing eect of the pulley upon the anchor strap. This improper use may cause damage to the Anchor Strap.

PROGRESSION 1

Assisted Pull Ups – Carabiners Clipped into Carabiner Openings

BEGINNER

• Stand directly underneath the CrossCore® unit, placing both feet ﬁrmly on the ﬂoor with either a staggered stance (A) or seated position (B).

• Grasp both handles and extend the arms to near full extension, lowering the body towards the ﬂoor (A and B).

• Pull the body upwards, utilizing the legs to help PUSH your weight upwards to a completed pull up (C).

• As strength and technique are developed, use less force to PUSH with legs and more strength to PULL with the upper body to complete pull up.

A B

TIP: A pronated, neutral or supinated grip may be utilized.

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RBT™ Exercises | 60

PROGRESSION 2

Pull Ups – Carabiners Clipped into Carabiner Openings

INTERMEDIATE

• Pull up with both arms, raising your body up until your chin is parallel to the handles (D).

• Return to the starting position and repeat (B).

PROGRESSION 3

“L” Pull Ups – Carabiners Clipped into Carabiner Openings

ADVANCED

• From the starting position (E), extend the arms and legs, bringing the legs in front, forming an “L” with your body.

• Pull the body upwards towards the handles, keeping the legs extended and forward (F).

• Return to the beginning position with legs extending straight out on ground and repeat.

B D

E F

CrossCore® User Guide & Manual

SINGLE ARM LAT ROW TO FULL ROTATION

“The Reverse 180” – Pin Out

Muscles Targeted: Latissimus Dorsi, Posterior Deltoids, Biceps, Core

RBT™ Exercises | 61

ADVANCED

• PULL THE PIN™!

• Keep one arm extended and static while other arm executes a single arm row (A).

• From the half row position, extend arm straight back as you would if performing a triceps extension and rotate at the waist to complete a full extension of both arms. Slightly rotate the feet in the same direction as the pulling arm to reduce stress on the lower spine. Body should form a “T” at the end of the movement (B and C).

• Slowly return to the starting position in a controlled manner. Perform movement on one side before switching sides.

A B

TIP: Keep core muscles engaged

and concentrate on keeping your torso straight. Do not dip your hips or hyperextend lower back.

CrossCore® User Guide & Manual

CHEST PRESS TO FULL ROTATION

“The Signature 180” – Pin Out

Muscles Targeted: Pectorals, Deltoids, Triceps, Latissimus Dorsi, Core

RBT™ Exercises | 62

ADVANCED

• PULL THE PIN™!

• Keep one arm extended and shoulder engaged while the other arm performs a single arm chest press with rotation (A and B).

• From this position, rotate the back hand. Keeping eye contact with the same hand, fully extend the arm as you rotate the feet so that the hips are facing in the same direction as the movement (C and D).

• Slowly return to the starting position in a controlled manner. Concentrate on keeping the stabilizing arm actively engaged throughout the movement. Perform movement on one side before switching sides.

A B

C D

TIP: Keeping constant eye contact with the hand of the working arm will keep you properly aligned.

Keeping the body, arms, shoulders and spine properly aligned, with working arm perform a bicep curl towards chest returning to position (A).

CrossCore® User Guide & Manual

RBT™ Stretching and Flexibility

1. RBT™ CHEST AND SHOULDER STRETCH

RBT™ Exercises | 63

Starting position: Pin In

• Adjust the handles so that they are positioned mid-calf.

• From a standing position, grasp the handles and face away from the CrossCore® unit, bringing the handles to approximately shoulder level (A).

• Bring one foot forward, reaching the arms out away from the body and expand the chest as you slowly lean forward or away from the anchor point (B).

• Hold for 30 seconds. Return to the starting position and repeat on the opposite side.

Starting position: Pin Out

• Perform the same movements as above (A and B).

• Rotating from the hips, slowly rotate with the arms still extended to one side (C). Hold for 30 seconds

• Return to the beginning and repeat on the opposite side.

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RBT™ Exercises | 64

2. RBT™ LOW BACK STRETCH

Starting position: Pin In

• Adjust the handles so that are positioned at mid-calf.

• While facing the CrossCore® unit, grasp the handles with hands pronated, arms extended to the front and feet slightly wider than shoulderwidth apart (D).

• Bending at the hips, slight ﬂexion in the knees, lower the backside away from the anchor point.

• Arms should extend to the front in a straight line towards the anchor while the head and neck remain in alignment with the spine (E).

• Hold for 30 seconds and repeat.

D E

Starting position: Pin Out

• Perform the same movements as above (D and E).

• From the bottom position, slightly transfer the weight to one side and pull the handle on the same side to the back. This will cause the opposite arm to raise (F).

• Hold for 30 seconds and repeat on the opposite side.

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Wrap Up | 65

COOL DOWN AND STORAGE

• Lightly stretch all major muscle groups when ﬁnished.

• When home use and outdoor use is complete, it is recommended that the unit is removed from its anchor point and stored in the carry bag.

• For units that will remain in hanging position:

- Close adjustable foot/arm cradles so handles are ﬂush with the straps with no loops in them.

- Clip the carabiner to the carabiner openings in the pulley housing and slide carry bag over the unit.

- This will help keep handles away from young children and help prevent choking hazard. Additionally, it will keep handles out of reach from dogs who have shown a liking to chew handles.

- For commercial settings, this will allow for the space under the unit to be used eciently for other exercises.

Mad Dogg Athletics crosscore Owner's Manual

Specifications and Main Features

Frequently Asked Questions

User Manual