Nohrd WaterWorkx Installation guide

WaterWorkx / WeightWorkx
Training Hand Book

100 I Arms
Bilateral Curl
Start position End position

Arms I 105
Start position End position
Bilateral Curl Reverse

110 I Arms
One Arm Curl
Start position End position

Arms I 120
Start position End position
Triceps Press

125 I Arms
Triceps Rope Press Down
Start position End position

Arms I 130
Start position End position
Standing pullover

140 I Arms
Triceps Back Kick
Start position End position

Notes

200 I Abdominals / Lower Back / Core
Sit Ups
Start position End position

Abdominals / Lower Back / Core I 201
Start position End position
Sit Ups Contraction

202 I Abdominals / Lower Back / Core
Incline Sit Ups (advanced)
Start position End position

Abdominals / Lower Back / Core I 203
Start position End position
Cord Sit Up 1

204 I Abdominals / Lower Back / Core
Cord Sit Up 2
Start position End position

Abdominals / Lower Back / Core I 205
Start position End position
Diagonal Sit Ups

210 I Abdominals / Lower Back / Core
Side Raises
Start position End position

Abdominals / Lower Back / Core I 220
Start position End position
Hanging Reverse Curl

221 I Abdominals / Lower Back / Core
Hanging Rotating Reverse Curl
Start position End position

Abdominals / Lower Back / Core I 222
Start position End position
Hanging Leg Lift

223 I Abdominals / Lower Back / Core
Hanging Single Leg Lift
Start position End position