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Total Gym SCRUNCH User manual

TotalGym.com | 858 586 6080
© 2013 Total Gym Global Corp
ACCESSORIES | INCLINE BODYWEIGHT TRAINING
3 4
SCRUNCH®
/ 5104-01
TO BEGIN INSTALLATION: Make sure the folding foot holder
is in the lowered position or removed. Stand on one side of the
unit facing the tower. NOTE: The SCRUNCH®accessory has
attachment knobs on both sides that connect the SCRUNCH to the
rails. STEP 1. Hold the SCRUNCH, with the curved bar facing the
ATTACHMENT INSTRUCTIONS
tower, over the upper rails. STEP 2. Tilt the SCRUNCH down on
the right side and fit the right pin into the hole. STEP 3. Pull out the
retractable knob and lower the left side of the SCRUNCH until it is
aligned with the hole on the rail and release the knob securing the
pin in place.
PARTS: SCRUNCH
ACCESSORY IN USE
STEP 4. Make sure the SCRUNCH is securely attached before use.
NOTE: The SCRUNCH can be attached at the bottom of the rails.
SEE REVERSE SIDE for tips on how to get on and off the
machine with the SCRUNCH attached and proper technique when
performing SCRUNCH exercises.
1 2
TotalGym.com | 858 586 6080
© 2013 Total Gym Global Corp
ACCESSORIES | INCLINE BODYWEIGHT TRAINING
1 2
SCRUNCH®
/ 5104-01
STEP 1. Kneel on the glideboard with hands placed firmly on the
rails. STEP 2. Lean forward and place forearms on the padded
platform and grasp the SCRUNCH bar, placing your upper body
weight on the SCRUNCH accessory.
HOW TO GET ON AND OFF THE SCRUNCH
SHOULDER POSITIONING. Lean forward with shoulders
positioned directly over elbows. Rest elbows on the padded
platform. Contract your shoulders and chest to lift the chest away
from the SCRUNCH accessory.
PROPER POSITIONING AND TECHNIQUE
BACK & HEAD POSITIONING. Lift abdominals prior to movement
with head slightly facing down.
Poor Form Good Form
SCRUNCH EXERCISE PROGRESSIONS (BEGINNER TO ADVANCED)
PROGRESSION 1 - SCRUNCH ON TOP RAIL.
Knees at top of glideboard.
PROGRESSION 2 - SCRUNCH ON TOP RAIL.
Legs straight with toes on glideboard then tuck knees to chest
without touching the glideboard.
PROGRESSION 3 - SCRUNCH ON TOP RAIL.
Single leg, other leg extended. To modify, do single leg kneeling.
Poor Form Good Form
PROGRESSION 1 - SCRUNCH ON BOTTOM RAIL.
Toes at top of glideboard.
PROGRESSION 2 - SCRUNCH ON BOTTOM RAIL.
Single leg, other leg extended, tuck knee to chest without touching
the glideboard.

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