Gametime THRIVE 900 User manual

www . gametime . com / thrive
Latest information to
the existing status
of a project
Sandro Ramirez
Jennifer Marin
Alina Samson
Benedict Portugal
WORKOUTS
BEGINNER AND INTERMEDIATE / ADVANCED WORKOUT PROGRAMS

THRIVE Workouts www . gametime . com / thrive
Welcome !
Functional fitness prepares the bo y for real life activities by training your
muscles to work together across a variety of planes an movements . THRIVE
honors this functional movement with exercise stations esigne to strengthen
your muscles , as well as the synergistic stability an helper groups that together
make us move more efficiently . This is functional fitness the way it was meant to
be .  This is real function for real people for the whole bo y an min .
This is THRIVE .
Insi e this gui e you will fin workouts for beginner an interme iate / a vance
users for use with THRIVE 900. If you are unsure of your present level of fitness ,
start out with the beginner workouts an a vance to the next egree of ifficulty
when you feel rea y . Or , mix ifferent workouts from each level to meet your
specific nee s .
IMPORTANT : Consult with your physician before beginning any exercise program . You shoul be in goo physical con ition an be able to participate in the
exercise . GameTime is not a license me ical care provi er an has no expertise in iagnosing , examining , or treating me ical con itions of any kin , or in
etermining the effect of any specific exercise on a me ical con ition . You shoul un erstan that when participating in any exercise or exercise program , there is
the possibility of physical injury . If you engage in an exercise or exercise program , you agree that you o so at your own risk , are voluntarily participating in these
activities , assume all risk of injury to yourself , an agree to release an  hol GameTimeharmless  from any an all claims or causes of action , known or unknown ,
arising out of using pro ucts  manufacture  manufacture by GameTime . The information provi e is not inten e to be a substitute for professional me ical
a vice , iagnosis or treatment . Never isregar professional me ical a vice , or elay in seeking it , because of something you have rea on in this gui e . Never rely
on the information in this gui e in place of seeking professional me ical a vice . GameTime is not responsible or liable for any a vice , course of treatment ,
iagnosis or any other information , services or pro ucts that you obtain or infer through  this gui e . You are encourage to consult with your octor with regar to
this information containe in this gui e . After rea ing articles , watching vi eos or rea ing other content from GameTime , you are encourage to review the
information carefully with your professional healthcare provi er .
1
CONTENTS
THRIVE 900 - Beginner
THRIVE 900 - Interme iate / A vance
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8

THRIVE 900
Beginner Workout
We ’ ll start with engaging the large muscle groups to warm up the bo y , get the
car iovascular system moving , an prepare the min for the workout ahea .
We ’ re not lifting heavy weights here ; this is whole - bo y , functional exercise , so
it ’ s okay to go through this entire routine on a single visit . As you familiarize
yourself with each station an exercise , you might esign your own program ,
oing certain stations this ay an other stations on another ay . THRIVE is ma e
to be flexible to fit your nee s .
Decline Sit - Up Bench
Slam Ball Target
Variable Press
1.
2.
3.
Get to Know THRIVE 900
THRIVE Workouts www . gametime . com / thrive 2
4. Variable Monkey Bars
5. Balance  Rope
6. Car io Step Station
7. Ball  Slam Station
8. Variable Row Station
9. Inverte Cargo Climb
10. Gymnast Rings
11. Gymnast Bar
12. Assiste Ring Station
13. Knee Lift Dip Station
14. Lateral  Traverse
15. Variable  Overhea Rings
16. Variable  Pull - Up Station
17. Chain  La er
18. Dual  Chain Po s
19. Step - Up  Platforms
20. Swe ish  La er

Exercise One : Step - Up Platforms
We ’ re going to work our legs an glutes here . This is very important for to ay ’ s
active lifestyles . Many of us have office chair jobs an spen lots of time sitting in
traffic . This can make our glutes an hips weak , causing all kin s of issues . This
exercise will strengthen those important muscles that keep us walking upright . 
Step Up
Facing the 12” step , place one foot flat on the platform . With your arms naturally
resting at your si es , so that they can swing forwar for balance when you step ,
press into the platform , stepping up an bringing your lower foot up to or onto
the platform an then lower back own . Repeat on one si e an then the other .
The number of repetitions is up to your ability to perform them , but be honest
with yourself . Don ’ t quit early , but on ’ t injure yourself .
Exercise Two : Swe ish La er
Continuing with large muscle groups , we ’ re going to spen some time at this
station performing multiple exercises .
La er Climb
Just climbing the la er up / out / own an back up provi es many benefits ,
inclu ing car io an muscle strength . It also enhances spatial awareness , agility ,
an exterity . Many muscles are involve in a seemingly simple movement . This
also provi es for a great warm - up .
Climb to the top an touch one of the upper / outer rungs , then climb back own
an repeat 5 – 10 times .
Step - Up Negative Pull - Up
If you can ’ t quite o a pull - up , this exercise will strengthen an prepare the
muscles to get there . Step up the la er until your arms can reach the angle
section , position them in the up portion of a pull - up where the arms are fully bent ,
then step off the la er to hang , an slowly lower yourself own until arms are
straight . Step back on the la er an repeat . This style of exercise is calle a
negative , where the engage muscles are lengthene , while contracting at the
same time . These are great exercises that will increase strength an muscle , when
a positive contraction isn ’ t able to be performe . Pretty soon , you ’ re able to o
one pull - up , then two an so on . It ’ s all about progression .
THRIVE Workouts www . gametime . com / thrive 3

Assiste Pull - Up
Step / climb to the overhang bars . Climb up to a comfortable rung , grip with han s
a little wi er than shoul er wi th . Step up the la er until your arms can reach
the angle section , position them in the up portion of the pull up with knees / legs
straight with feet resting on the step rung . Now , using the feet only as security ,
try to lower your bo y slowly while ben ing the knees , trying to focus on letting
the arms o most of the work . Same thing on the pull - up portion . Use legs to
assist , but concentrate on arms an back to pull up . How much assist you use
your legs for is up to you , but challenge yourself . These assiste pull - ups will
progress into unassiste hanging pull - ups .
Calf Raise
Place the front of your feet on one of the lower rungs . Hol onto a rung with both
han s at a comfortable height . Raise an lower your bo y using your calves .
Repeat until you are tire .
Exercise Three : Sit - Up Bench
Crunches
Sit on the bench , locking your legs into position with the top bar irectly on
the back si e of your bent knee an the bottom bar resting on top of your
feet . Then , slowly lie backwar s an fin a comfortable starting position .
Make any bo y a justments necessary . Cross arms across your chest , placing
the palm of each han in front of the opposite shoul er . Do not wrap your
han s behin your neck . Slowly crunch upwar / forwar an touch elbows to
knees an slowly lower back own . Repeat 5-10 times .
Negative Crunch
If you cannot crunch upwar , very slowly lower yourself own to a position
from which you can comortably pull your bo y weight back to the sit - up
position . This is a ‘ negative ’ contraction an will buil strength to progress
into a positive contraction . Repeat 5-10 times .
THRIVE Workouts www . gametime . com / thrive 4

Exercise Four : Variable Pull - Up Station
This exercise is great for buil ing mass an increasing upper - bo y strength . The
two main variations of this exercise are the Pull - up an the Chin - up . The Pull - up is
performe with your palms facing away from you . The Chin - up is performe with
your palms facing towar you . Pull - ups are usually more ifficult than Chin - ups ,
so if you ’ re a beginner , start with Chin - ups . In either exercise , if you can only o
one or two repetitions , release the bar , wait 30 secon s , an o one or two more .
Chin - Up
With your palms facing towar you an han s place slightly wi er than shoul er
wi th , pull your bo y upwar s towar s the bar , bringing your chin above the bar .
Lower your bo y back own in a controlle movement an repeat . Concentrate
on using the back muscles .
If you can ’ t pull yourself up , grip the bar an just hang as long as you can , while
pulling your shoul er bla es towar each other slightly to engage the back
muscles . This too , will engage the same muscles use in a pull - up . Then a little
movements , contracting the back muscles an as you progress .
Pull - Up
Same technique as a Chin - Up , but with your palms facing away from you .
Exercise Five : Knee Lift / Dip Station
Knee - Lift
With your back against the backboar , facing away from the unit , lock the
forearms into place on the black pa s while gripping the han les , allowing the
feet to angle . Lift both legs together , ben ing the knees an using the
ab ominal muscles to crunch the legs upwar into a tucke position . Slowly
lower your legs  an repeat .
Dip
Facing the unit , grip the top han les an lift yourself up to hol the bo y in
position , supporting yourself with just your arms . Slowly lower own by ben ing
at the elbow , then press back up . The range of motion is up to you . Doing slight
ben s an back up is a great way to begin . As you progress , go eeper .
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Assiste Negative Dip / Hol
If you ’ re not quite rea y for the full ip exercise , grip the han les as you woul
normally an assist yourself into position with a small jump up . Hol for a few
secon s , then slowly lower yourself own to the groun . This is a negative
muscle contraction , but will prepare the bo y for the positive ip exercise .
Mo ifie Row
Facing away from the unit , kneel own an grip the un ersi e of the ip han les .
Straighten out your legs in front of you , with your heels resting on the groun .
Start by hanging with straight arms an pulling yourself up , squeezing the back
an shoul ers together an slowly lowering back own . This mo ifie row takes
most of the weight off , while buil ing the muscles towar s a full pull - up .
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THRIVE Swe ish La er

Exercise Six : Variable Press
A tra itional push - up is performe parallel with the groun . This station allows
you to ecrease the resistance or amount of weight you ’ re pressing when you
vary your grip heights . The higher the grip bars , the easier the press will be .
Push - Up
Facing the unit , grip the top bars with your feet behin you an your bo y
straight ( as in a push - up position ). Begin by lowering your bo y towar s the
bars by ben ing at the elbows . Once all the way own , press back up / away
from the bars until the elbows are straight . Repeat .
If you cannot push up , start in the up position an slowly lower yourself
towar s the bar . This “ negative ” muscle contraction will increase strength until
you can push up or perform a positive contraction . Reset an repeat . If you
can o more than 15 repetitions , move your han s to the next lower bar an
so on .
Exercise Seven : Variable Monkey Bars
Most of us playe on the monkey bars when we were ki s . We know how to
o this exercise , but you might not be able to o it as an a ult ... not yet ,
anyway .
Mo ifie Monkey Swing
Step up on the platform , reach overhea an grasp the first bar . If you ’ re not
quite rea y to swing from bar to bar like a monkey , release one han an
grasp the bar irectly in front of you . Now release the back han to reach
forwar an grab that same bar . Continue forwar in this fashion . If you just
make a one bar transition , that ’ s a great start . Keep trying !
THRIVE Workouts www . gametime . com / thrive 7

THRIVE 900
Interme iate / A vance
Workout
So , you ’ re an experience exerciser , which means , you know what you ’ re capable
of an have a soli grasp on your routine ; warm up , strength , skill , an overall
ability . So , let ’ s get to it .
The number of sets an repetitions is subjective to each in ivi ual . With
bo yweight exercises , its about being in tune with your bo y . There is no number
of reps that works for everyone . The goal here is to move ... an to keep moving .
Decline Sit - Up Bench
Slam Ball Target
Variable Press
1.
2.
3.
Get to Know THRIVE 900
THRIVE Workouts www . gametime . com / thrive 8
4. Variable Monkey Bars
5. Balance  Rope
6. Car io Step Station
7. Ball  Slam Station
8. Variable Row Station
9. Inverte Cargo Climb
10. Gymnast Rings
11. Gymnast Bar
12. Assiste Ring Station
13. Knee Lift Dip Station
14. Lateral  Traverse
15. Variable  Overhea Rings
16. Variable  Pull - Up Station
17. Chain  La er
18. Dual  Chain Po s
19. Step - Up  Platforms
20. Swe ish  La er

Exercise One : Step - Up Platforms
Step Up
Facing the 18” step , place one foot flat on the platform . With this eeper step ,
we ’ re a ing more resistance an greater range of motion . With your arms
naturally resting at your si es , so that they can swing forwar for balance when
you step , press into the platform , stepping up an bringing your lower foot up to
or onto the platform an then lower back own . Repeat on each si e .
Hop - Step
For a more challenging car io warm - up , face the 12” platform . Using your left leg
to push off , hop - step up with your right leg onto the platform , followe by your
left leg . Reverse the process back own to the groun . On the next hop - step ,
change legs an repeat .
Plyometric Jumps
Using the platforms as plyometric boxes , face the 12” platform an jump up onto
it with both feet . Now jump back own . Repeat five times . If comfortable , move
up to the 18” platforms an repeat for five more times . If you ' re rea y , move up
to the 24” platform an repeat another five times . Get some water an catch your
breath .
Exercise Two : Swe ish La er
Hanging Leg Raise
Stan with back towar la er , exten arms overhea an grip the bar just
above your reach . Raise your legs using your ab muscles . Slowly lower your legs
back own . Repeat to fatigue . If this grip isn ’ t high enough , step up one or two
rungs an grip a higher upper bar .
Calf Raise
Stan with the front of your feet on one of the lower rungs while hol ing onto a
rung at a comfortable height . Raise an lower your bo y using one leg / calf at a
time . Repeat to fatigue on one leg an then switch to the other .
THRIVE Workouts www . gametime . com / thrive 9

Triceps Extension
Facing the la er , pick a rung an grasp with both han s , gripping the bar as if in
a push - up position ( the higher the rung , the easier the exercise ). Step back an
exten the arms , so that it looks like you ’ re pushing the unit away from you .
From here , only ben at the elbows , lowering your bo y as your elbows ben .
Then exten the arms , straightening the elbow joint . Repeat .
Exercise Three : Decline Sit - Up Bench 
Crunches
Sit on the bench , locking your legs into position with the top bar irectly on the
back si e of your bent knee an the bottom bar resting on top of your feet .
Then , slowly lie backwar s an fin a comfortable starting position . Make any
bo y a justments necessary . Cross the arms across the chest , placing the palm of
each han in front of the opposite shoul er . Do not wrap your han s behin your
neck . Slowly crunch upwar / forwar an touch elbows to knees an slowly lower
back own . Repeat .
THRIVE Workouts www . gametime . com / thrive 10
THRIVE Decline Sit - Up Bench

Sit - Up / Slam Ball
While hol ing a me icine ball at the chest , perform sit ups as normal , but as you
come up , push / throw the ball into the black target plate , like a basketball pass .
You ’ ll have to hol yourself up an pause for a secon to catch it on the return .
As you catch it , lower back own . Repeat .
Exercise Four : Variable Pull - Up Station
This exercise station works the lats ( large back muscles ), biceps , pecs , an mi le
back . It ' s a great station for buil ing mass an increasing upper - bo y strength .
Pull - Up
With your palms facing away from you an han s place slightly wi er than
shoul er wi th , pull your bo y upwar s towar s the bar . Bring your chin above
the bar . Lower yourself back own in a controlle movement an repeat .
Concentrate on using your back muscles . Repeat to fatigue , rest , then try again
with another set of repetitions .
Explore the other grip han les . This will change the angle of the muscles being
worke . The wi er the grip , the more challenging it is . Whether you can o one ,
two , or ten repetitions is up to your ability . Keep the repetitions going , until you
can ’ t perform any more .
Grip - Switch
Starting in a pull - up position , grip one han le with one han an another with
your other han . Keep moving , switching to a ifferent grip each time . For an
a e challenge , o this with bent elbows .
THRIVE Workouts www . gametime . com / thrive 11

Exercise Five : Knee Lift / Dip Station
Knee - Lift
With your back against the backboar facing away from the unit , lock the
forearms into place on the black pa s . Grip the han les an allow your feet to
angle . Lift both legs together ben ing the knees , using the ab ominal muscles
to crunch the legs upwar into a tucke position . Slowly lower your legs back
own an repeat . To a a egree of ifficulty , instea of ben ing at the knee ,
exten the legs , but keep knees slightly bent uring the extension .
Dip
Facing the unit , grip the top of the han les an lift yourself up to hol the bo y in
position , supporting yourself with just your arms . Slowly lower your bo y by
ben ing at the elbow , then press back up . Repeat .
Exercise Six : Variable Press
A tra itional push - up is performe parallel with the groun . This station allows
you to ecrease the resistance or amount of weight you ’ re pressing when you
vary your grip heights . The higher the grip bars the easier the press will be , but
this is an a vance workout - go low !
Push - Up
Facing the unit , grip the lowest bars with your feet behin you an bo y straight
as in a push - up position . Begin by lowering your bo y towar s the bars by
ben ing at the elbows . Once all the way own , press back up / away from the
bars until the elbows are straight . Repeat 15 times .
THRIVE Workouts www . gametime . com / thrive 12

Exercise Seven : Variable Monkey Bars
Most of us playe on the monkey bars when we were ki s . We know how to o
this exercise , but you might not be able to o it as an a ult ... not yet , anyway .
Monkey Swing
Step up on the platform , reach overhea an grasp the first bar . From there ,
swing forwar , releasing one han an using that han to reach the next bar ,
grasping onto it an then releasing the back han . Use the back han to reach
the next bar , passing the one  you ' re  currently gripping an so on , just like a
monkey woul . Once you get to the other si e , turn an repeat .
Exercise Eight : Variable Row Station
Row
There are variable grip positions an ifferent heights to choose from at this
station - the higher you go , the less resistance . Choose  the lower bars for a more
challenging workout . Choose your bar height an grip . Face away from the unit .
Position your feet in front of you , legs straight , heels on the groun , an with a
tight core . Pull your bo y up until your chest is parallel to the bars . Hol an
lower back own . Repeat this rowing motion 15 times .
THRIVE Workouts www . gametime . com / thrive 13
THRIVE Variable Monkey Bars

Exercise Nine : Ball Slam Station
Squat Toss
Face the target , stan with feet about hip wi th apart an hol a me icine / slam
ball at chest level with both han s . Squat own , keeping knees over ankles , an
with a power movement , come back up an toss the ball up into the target . Catch
it on the return an lower back own into a squat . Repeat .
Exercise Ten : Assiste Rings Station
Ring Dip
Stan between the rings an grip one ring with each han . Using your arms , an
with some assistance from your legs , lift your bo y up . Suspen yourself on the
rings with bent knees . Similar to a ip , lower yourself own by ben ing your
elbows . When you reach the bottom of the movement , press back up by
straightening the elbows . Repeat up an own . Unlike a fixe ip station , the
rings require a greater amount of control an engage more of the secon ary
muscle groups .
Exercise Eleven : Lateral Traverse
Traverse
Reach up an grasp the first bar with both han s . Reach forwar to grasp the
next han - hol , bringing the trailing han next to it , then repeat , reaching behin
you to grab the next hol , working your way along the bar , then ropping back
own . Repeat .
Exercise Twelve : Car io Step Station
Hop Steps
Using your left leg to push off , hop - step up with your right leg onto the platform ,
followe by your left leg . Reverse the process back own to the groun . On the
next hop - step , change legs . Repeat an keep this motion going for an intense
car io workout . When you ' re finishe , grab some more water .
THRIVE Workouts www . gametime . com / thrive 14

Exercise Thirteen : Variable Overhea Rings
Overhea Ring Traverse
Think of this exercise like traversing monkey bars , but these rings move an
provi e a free swinging motion . They also offer a greater grip challenge . Start on
one en , jump up an grasp the first ring with one han an quickly grip the next
ring with the other han . Pull back with trailing arm , ben ing elbow to create
enough momentum to release trailing han an grab next ring . Traverse the
istance to the other si e , swinging an gripping from one ring to the next . Once
there , rop own , rest , an repeat .
Exercise Fourteen : Balance Rope
Rope Walk
This station will challenge the whole bo y . Step onto the balance rope while
grasping the upper grip line with your han s . Traverse the rope to the other si e .
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THRIVE Balance Rope

Exercise Fifteen : Gymnast Bar
Slip Training
In boxing , this is calle slip rope training . Stan on one en with your shoul er
touching the bar an your han s at chest level in a boxing pose . Duck own ,
while taking a lateral an forwar step un er the bar . Start with the foot that ’ s
next to the bar . Once on the other si e , pop back up , then perform the same
movement to the other si e . Repeat until you reach the en .
A vance Option : Performing the same slip rope motion , a some boxing jabs
( ensuring clearance of the metal upright ) as you move . Try moving forwar an
backwar . Welcome to slip - rope training !
Exercise Sixteen :  Dual Chain Po s
Chain Climb
Grip the chain with both han s . Step up onto the first foot po . This takes
balance an lots of ifferent muscles to just maintain this position . Move up the
chain to the next po an continue to the top . Reverse the motion until you reach
the groun .
Exercise Seventeen :  Inverte Cargo Climb
Net Traverse
Facing the concave ( top ) si e of the net , start on the lower en . Grip the net with
both han s , step up an begin to climb / traverse the net laterally , up to the high
en . Once there , traverse back an repeat .
A vance Option : Facing the convex ( un ersi e ) of the cargo net a s more
ifficulty an requires a stronger grip . It also offers a more challenging foot
placement an movement path . Grip the net with both han s , step up an begin
to climb / traverse the net laterally , up to the high en . Once there , traverse back
an repeat .
THRIVE Workouts www . gametime . com / thrive 16

Exercise Eighteen : Chain La er
La er Climb
Facing the la er , grip the rung in front of you with palms facing away from you .
Climb as you woul a la er . When you reach the top , reverse back to the groun
an repeat . Unlike a stable la er , the chain la er a s ifficulty , because of its
movement . This engages stabilizer muscles in a way that aren ’ t use with a stable
la er .
THRIVE Workouts www . gametime . com / thrive 17