Activeforever Xco Trainer User Manual
Xco training tips, Seated twist, Wave
WARNING
- Do not use this product without a complete understanding of it’s intended purpose and function. By using this product
the user accepts full responsibility for all risks and/or injuries and waives any right to themselves, their heirs, their executors or any part
to hold the manufacturer or it’s representatives responsible for any direct or indirect damages whatsoever caused by use of this product.
Only use Fitter products in a safe clear area on a flat dry surface. Children must not play with this equipment unattended. Consult a
physician before starting this or any exercise program.
Printed In Canada
Abdominals
The following 9 exercises are ideal for
Xco training at home or at the gym. Beginners, advanced
users and athletes alike will benefit from this basic routine. Each exercise is designed to train
specific muscle groups and when combined in sequence, they effectively integrate arm, shoulder and
trunk musculature.
• Always ensure that full impact of the internal granulate on the endcaps is clearly heard at the end of each motion.
This helps you perform each exercise with control, maximizing the benefit and protecting your joints.
• For best results, we recommend 20 to 30 minute workouts, 2 or 3 times per week. For the first 20 workouts, one set
of the following exercises at 12 - 20 repetitions each is sufficient. Gradually increase to 3 full sets per workout.
• It is important to perform a proper warm-up and cool-down, including stretches for all major muscle groups.
• Loosen up by breathing in and out deeply a few times while raising arms up over your head and then rolling
shoulders forward and back several times.
• Always use the proper stances and hand positions described for each exercise.
• Focus on quality of movement rather than speed. Begin with 2 seconds per repetition and increase tempo as your
skills improve. Make sure you hear the impact of the granulate on the tube endcap at the end of each motion.
• Exercises can be varied to intensify the training effect. As your skills improve, try changing angle of extension or
range of motion and perform the exercises more aggressively and explosively.
Xco Training Tips
E X E R C I S E C H A R T
EXERCISE #8:
SEATED TWIST
Starting Position:
Sit with legs shoulder width apart, knees
slightly bent and back straight. Hold
Xco with Side Endcap
Grip, elbows pulled in tight to torso.
Movement:
Vigorously move
Xco from right to left across the
torso, keeping
Xco parallel to the floor. Rotate your upper body
along with the movement. Intensity may be increased by leaning
upper body back or extending arms forward.
Biceps, Triceps, Shoulders
Starting Position:
Lunge forward with right leg, left leg back.
Hold
Xco with left Midline 1-Hand Grip, thumb pointing up.
Movement:
Start with upper arm parallel to the floor and
forearm perpendicular to the floor, elbow at 90-degrees.
Vigorously move the
Xco forward and then back again, almost
fully extending your elbow but not quite. After the first set,
change hands, switch to left foot forward and repeat.
Abdominals, Shoulders
EXERCISE #5:
WAVE
Starting Position:
Wide stance, keep buttocks tight, knees
slightly bent, toes pointed out. Hold
Xco using Endcap Side
Grip, bringing almost fully extended arms above your head and
keeping
Xco in your peripheral vision.
Movement:
Vigorously move the
Xco from side to side with a
pendulum-like motion of the arms. Move upper body along with
the arms but keep lower body stable.
Upper Back, Shoulders
EXERCISE #6:
SHOULDER FLIES
Starting Position:
Wide stance, knees bent. Hold
Xco at
knee level in front of you with Underhand Midline 1-Hand Grip.
Rest opposite hand on mid-thigh, keeping upper body straight
while bending forward at the waist.
Movement:
Swiftly move the
Xco out and up in an arc past
shoulders and then back down again. Rotate upper body slightly
along with the arm movement, following the
Xco with your eyes.
Shoulders, Chest
Starting Position:
Wide stance, keep buttocks tight, knees
slightly bent, toes pointed out. Hold
Xco with Midline 2-Hand
Grip, thumbs pointing up.
Movement:
Start with the
Xco above your head keeping it in
your peripheral vision. Vigorously move the
Xco down in front
of torso and then immediately back up again. Keep upper body
stable using core muscles.
Abdominals
EXERCISE #7:
PULL OVER
Starting Position:
Lying flat on back, knees bent, legs slightly
apart. Hold
Xco with Midline 2-Hand Grip, raised above head.
Movement:
Initiate movement from your core, rolling your
upper body up while pulling
Xco forward towards your knees.
Roll back down, bringing
Xco back above your head again. Try
diagonal variation by moving
Xco from the upper right side
down past the left thigh and then repeat on other side.
Abdominals, Chest, Shoulders
EXERCISE #9:
POWER PUSH
Starting Position:
Lying flat on back, knees bent, legs slightly
apart. Hold
Xco with Midline 2-Hand Grip.
Movement:
Push
Xco forward and away from you. Impact of
the granulate on the endcap occurs only on the motion away
from the body, not on the return. Roll upper body up and back
down again along with
Xco motion. Add challenge by raising
feet off the floor.
Legs, Shoulders, Abdominals
EXERCISE #2:
KAYAK ROW
Starting Position:
Lunge forward with right leg, left leg back.
Hold
Xco with Staggered 2-Hand Grip; right hand on top, left
hand on bottom.
Movement:
Start with
Xco above your head to the right. With
a large, dynamic diagonal motion, move the
Xco down toward
your back leg and up again. Rotate upper body with motion. After
first set, switch to left foot forward and repeat on left side.
Abdominals
EXERCISE #3:
TWIST
Starting Position:
Wide stance, keep buttocks tight, knees
slightly bent, toes pointed out. Hold
Xco with Side Endcap Grip,
with elbows pulled in tight to torso.
Movement:
Dynamically twist torso side to side, with
Xco
parallel to the ground while keeping your body stable below the
hips. Extend elbows to intensify this exercise. After first set,
repeat using Underhand and Overhand Endcap Grips.
Midline 2-Hand Grip
Midline 1-Hand Grip
Staggered 2-Hand Grip
Endcap 2-Hand Grip
EXERCISE #4:
ARM SCULPTOR
Underhand
Underhand
Side
Overhand
Overhand
EXERCISE #1:
WOOD CHOPPER