PROSOURCEFIT POWER DIP STATION User manual

POWER DIP STATION
Instruction Manual & Exercise Guide

Disclaimer, Terms and Conditions
IMPORTANT
Please read this entire manual before using the ProsourceFit Power Dip Station.
Failure to follow these instructions can lead to signicant injury and/or property
damage.
ProsourceFit recommends that you always obtain a complete physical examination
before beginning any exercise program. If you experience any discomfort while
using ProsourceFit Power Dip Station discontinue use and consult your physician.
Please use caution and carefully follow all exercise instructions and use proper tech-
nique when using our Power Dip Station. Always modify exercises as needed for
your tness level.
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Use & Safety Instructions
Care & Storage Instructions
Only use the Power Dip Station as intended and directed for exercise.
Always maintain correct form and use caution when using the Power Dip
Station. Begin each exercise slowly and with control to learn proper form,
balance, and coordination.
The Power Dip Station is not a toy or plaything. KEEP OUT OF REACH OF
CHILDREN or any individual who may require supervision.
See a physician immediately in the event of chest or stomach pain, nausea,
dizziness, palpitations, or breathing difculty.
To clean the Power Dip Station, wipe down with disinfectant wipes after use.
You may also use a damp cloth with mild detergent.
Store in a cool, dry place away from moisture, heat, and direct sunlight.

ASSEMBLY INVENTORY
SCREW
x 12 pieces
DOUBLE OPEN-END WRENCH x 2 pieces
NUT/THICK WASHER/THIN WASHER
x 12 pieces each
CONNECTING RAIL
x 1 piece
BASE
x 2 pieces
HOLDER
x 2 pieces
RUBBER CAP
x 4 pieces
ADJUSTABLE KNOB
x 2 pieces
HANDLE BAR
x 2 pieces

ASSEMBLY INSTRUCTIONS
STEP 1
Slide two rubber caps into
each base with the longest
side on the bottom.
STEP 2
Align the holes at the bottom
of the holder with the holes
on the base. Place a thick
washer on 4 screws and insert
through the aligned holes.
Place a skinny washer on the
end of the screw and then
screw on the nut. To tighten,
place one wrench around the
screwhead to hold and use
the other to tighten the nut.
STEP 3
Place the connecting rail
between both holders and
align the holes. Place a thick
washer on 4 screws and
place them in each hole.
Place a skinny washer on the
end of the screw and then
screw on the nut. Completely
tighten with the wrenches
provided.
STEP 4
Slide the handle bars into
the holders. Then align the
holes in the handle bars and
holders to screw in the lock
pin screw.

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Use an X-Fit Power Resistance Band for assisted dips. Start with a heavier
resistance band for extra support.
Secure the band around the handles on the Power Dip Station so the middle
of the band falls between the two rails of the stand.
Grip each handle of the Power Dip Station and slowly place your knees in the
middle of the band. When you are securely resting on the band, extend your arms.
Bend your arms and dip down with bands under your knees. Extend your
arms to bring yourself back up.
Repeat 10-15 times. Transition to a lighter resistance band as you build
strength and remove band once you can perform dips on your own.
EXERCISE GUIDE
BEGINNER DIPS

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Stand between the dip bars and grip each handle.
Bend your knees and bend your elbows to dip your body down.
Extend your arms to lift your body back up.
Repeat 10-15 times.
TRICEP DIPS

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Stand between the dip bars and grip each handle.
Extend your arms so your feet are off the ground.
Lift both legs together to form an L-position while keeping your arms straight
and strong.
Lower legs back down, but keep them off the ground.
Repeat sequence 10-15 times.
LEG RAISES

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Stand between the dip bars and grip each handle.
Extend your arms so your feet are not touching the ground and hold for 30
seconds. Make sure your posture is upright and you do not sink into your
shoulders.
As you build strength, hold for more time.
STATIC HOLD

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Stand between the dip bars and grip each handle.
Extend your arms so your feet are off the ground.
Raise your knees to your chest while keeping your arms straight and strong.
Lower your knees but keep your feet are off the ground.
Repeat sequence 10-15 times.
KNEE RAISES

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Stand between the dip bars and grip each handle.
Extend your arms so your feet are off the ground.
Lift both knees towards your chest.
Extend one leg at a time straight out in front of you while the other leg is still
bent close to your chest.
Alternate legs while you stay elevated. Repeat 10-15 times.
L-SIT BICYCLES

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Sit between the dip bars and grip the handles above you. The handles
should be right above your chest.
Extend your legs out in front of you, shoulder-width apart and your feet at on
the ground. You should be lifted off the ground with your arms extended.
Pull yourself up towards the handles until your chest reaches the handles.
Lower yourself until your arms are straight, but not locked.
Repeat 10-15 times.
INVERTED ROWS

L-SIT PULL UPS
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Sit between the dip bars with your legs extended in front of you.
Grip each handle above you with palms facing each other and thumbs on the
outside of the handle.
Pull yourself up keeping your legs extended in front of you.
Lower to form a 90-degree angle with your arms. Pull yourself up again.
Repeat 10-15 times.

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Grip the handles on the base of the Power Dip Station and assume a push-up
position.
Bring one knee to your chest keeping your back straight.
Alternate legs and repeat for 30 seconds.
MOUNTAIN CLIMBERS

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Stand between the dip bars and grip each handle.
Extend your arms so your feet are off the ground.
Lift both legs together to form an L-position while keeping your arms straight
and strong.
Hold for 30 seconds.
As you build strength, hold for more time.
L-SIT HOLD

Do not use this product in ways not intended by its manufacturers. Failure to do so
may result in severe injury or death. Consult your physician before engaging in any
regular exercise. Do not use ProsourceFit products for anything other than their intended
use. ProsourceFit is not responsible for any problems that arise from the misuse of this
product.
WARNING:
Contact Customer Support by email: support@prosourcet.com or by phone at
1 [phone] and we will be happy to help you.
QUESTIONS, CONCERNS OR COMMENTS
Covers manufacturing defects including any defects in materials and workmanship.
ProsourceFit has sole discretion to determine manufacturing defects. This Lifetime
Warranty does not cover: normal wear and tear, misuse, failing to follow use, care,
and safety instructions, loss and/or theft. This Lifetime Warranty applies to all types
of defects or failure during standard use.
LIMITED LIFETIME WARRANTY
All information in the manual is property of ProsourceFit
All trademarks, service marks, word marks, and trade names (collectively "Marks")
of ProsourceFit used in this manual (including but not limited to the "ProsourceFit"
name and stylized "ProsourceFit" logos) are trademarks or registered trademarks
of ProsourceFit. By using these products you accede to all terms and conditions
specied herein. All rights reserved.

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