Attach both handles on the cable. Sit with your back on the bench pad. Grab both handles and let your legs come all the way down for the starting position. Initiate the movement by bringing the handles straight down with stiff arms and locked elbows. Bring your legs up as you pull the handles down. The finished position is when your legs and torso form a 90-degree angle and when your arms are parallel with the bench pad. Stretch down until your arms are completely overhead before you go for another repetition.
Place the ab accessory on the rail of the GR8 about 10 inches away from the cables. Lay on the bench pad with your knee on the pad and your feet slightly elevated. Grab the ab attachment and rest your forearms on the foam pad. Start the movement by pulling your lower body into the handles by crunching. Pull the knees into the handles and squeeze your ab muscles. Allow for a brief pause at the beginning and end of every repetition to prevent swinging or the use of momentum.
Set up the bench pad and place your elbow and hand 4 inches away from the higher edge of the pad. Stack your feet together on the squat pad (lowered state) and straighten out your body. Keep your body straight and make sure that your elbow, shoulder, and head all line-up. Keep the other arm over your head and straight. Maintain tension in your core and count the seconds for each side.
Sit sideways on the GR8 with your knees on the bench pad. Keep your hips locked and your back straight at all times. Grab both handles with both hands and pull them across your body. This is more of a twisting motion and it requires good balance. The handle should travel from the starting position to the middle of your body while keeping your arms slightly unlocked. Perform this movement very slowly as it is hard to maintain balance and do not swing or use momentum. Do this movement for the other side as well.
Using the handles attachment, lay on the bench pad. Hook both of your feet on the handles and sit with your butt on the bench pad. With a moderate bend in your knees, reach forward with your elbows keeping your hands crossed behind your head. Reach forward with a twisting motion by touching your right left to the left knee and the left shoulder to the right knee alternating in every rep. Stretch your abs at the start of the movement and contract hard at the end portion of the exercise.
Using the handles attachment, lay on the bench pad. Hook both of your feet on the handles and sit with your butt on the bench pad. With a moderate bend in your knees, reach forward with your elbows keeping your hands crossed on your chest with the right hand on the left shoulder and the left hand on the right shoulder. Reach forward with a twisting motion by touching your right left to the left knee and the left shoulder to the right knee alternating in every rep. Stretch your abs at the start of the movement and contract hard at the end portion of the exercise.
Lock the bench pad and set up the squat stand-up. With your feet on the squat stand, and your back fully on the bench pad, perform a sit-up with your arms extended up overhead. Start the movement by having your arms stretched overhead completely and finish the movement with your arms overhead and your torso at a 90-degree angle with your legs. Pause at the top of the movement and slowly descend on every repetition. Keep your legs locked at all times and avoid using momentum.
Lock the bench pad and set up the squat stand-up. With your feet on the squat stand, and your back fully on the bench pad, perform a sit-up. Ensure that your hands are behind your head with your elbows pointing out. Stretch your rib cage at the starting position and contract your abdominal muscles hard when reaching forward. Keep your legs locked at all times and avoid using momentum.
Set the squat stand up and sit with your knees on the bench pad. Grab the edge of the squat stand from the higher side with locked arms and lower your body so that the bench pad seat slides up. Continue the movement as far as your mobility will allow and slowly come down to the starting position. Keep your core rigid and stiff while maintaining a neutral back position.
With your back to the bench pad and your feet on the edge of the pad, raise your arms up to reach for the handles. With one arm at a time, bring the handle down as far as you can while keeping the other handle in place. Keep tension in both arms and do the same steps for the other arm. You can choose to do an alternative low crossover with one arm at a time or while completing all of the reps on one side after going for the other side.
Lay with your back completely flat on the bench pad and use the handle attachment on both sides. Place your feet at the edge of the bench seat pad and grab the handles from above your head. With straight arms at your sides, bring the handles laterally down to your thigh. To get to the starting position, allow your body to get back up to the point where your arms are perpendicular to your upper body. Keep your core tense and your elbows locked throughout the movement.
Using the handle attachment, lay your back completely flat. With your head on the higher edge of the bench pad, raise your knees up so that your torso and thigh are at a 90-degree angle while keeping your shins horizontal. With long stiff arms, bring the handles down to your sides until your arms are parallel with the bench pad. Lower yourself slowly before going for another repetition.
Attach both handles and sit with your feet close to the lower edge of the bench pad. Lay on your back completely on the bench pad and grab both handles. With stiff locked arms, bring the handles all the way down straight to your sides. Once the handles are close to your feet, perform an ab crunch to finish the movement. Lower yourself again until your arms are straight up to the ceiling before going for another repetition.
Attach both handles and sit on the bench pad with your feet on the pad. Bring the handles to your chest and keep them locked in that position. Keep your core braced and bring your chest forward with the handles locked at your sides until your shoulders nearly touch your chest. Descend slowly to the starting position before initiating another repetition.
Using both handles, lay on your back and grab the handles. Lock the bench pad midway through the slide and brace for the start of the movement. Start by having your legs completely straight and locked on the knees. Start by raising your legs straight up in one smooth motion. The movement finishes when your leg is at a 90-degree angle with your torso. Lower your leg down to the starting position and ensure that your knee remains locked during the entire movement.
Attach the handle on one side and sit on the bench pad on that side. Let your legs hang down while you perform the movement. Grab the handle with both hands and with stiff long arms. With your arms straight forward, bring the handle to the opposite side in a twisting motion. Lower yourself slowly before you go for another repetition. Do the same movement pattern for the other side and ensure that you attach the handle.
