Viavito ROKAI User manual

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Exercises Guide.
Standing Exercises
Dead Lift
Exercise Dead Lift
Muscles Targeted Hamstrings, glutes
Instructions • Standonthefootplatesandholdthebarhorizontallyin
bothhandsashoulderdistanceapartwiththepalmsfacing
inwardsathiplevel
• Hingefromthehipsandmaintainatalltorsoasyoufoldthe
bodyforwardandglidethehandstokneelevel
• Returntostanding
Sets and Reps 3setsof15
1 2
3 4
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02 03
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DeadRow
Exercise DeadRow
Muscles Targeted Hamstrings,glutes,lowerandmiddleback
Instructions • Standonthefootplatesandholdthebarhorizontallyin
bothhandsashoulderdistanceapartwiththepalmsfacing
inwardsathiplevel
• Hingefromthehipsandmaintainatalltorsoasyoufoldthe
bodyforwardandglidethehandstokneelevel
• Bendtheelbowsandslowlypullthebartothetorsoat
navellevelkeepingithorizontalasyoudoso
• Extendthearmstokneelevel
• Returntothestartposition
Sets and Reps 3setsof15
12
4
3
5
UprightRow
Exercise UprightRow
Muscles Targeted Shoulders,upperback
Instructions • Standonthefootplatesandholdthebarhorizontallyin
bothhandsashoulderdistanceapartwiththepalmsfacing
inwards
• Bendthearmsandraisethebartomidchestlevelbringing
itclosetothetorso
• Returntothestartposition
Sets and Reps 3setsof15
1 2
3 4
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04 05
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FrontalRaise
Exercise FrontalRaise
Muscles Targeted Shoulders,midbackandupperback
Instructions • Standonthefootplatesandholdthebarhorizontallyin
bothhandsashoulderdistanceapartwiththepalmsfacing
inwards
• Hingefromthehipstotiltthetorsoforward–themoreyou
leanforwardtheeasiertheexercise
• Hingefromtheshouldersandbringthebarupandfor-
wardstoshoulderheight,keepingthebackstable,thearms
extendedandthebarhorizontal
• Returntothestartposition
Sets and Reps 3setsof12
BicepCurl
Exercise BicepCurl
Muscles Targeted Biceps
Instructions • Standonthefootplatesandholdthebarhorizontallyin
bothhandsashoulderdistanceapartwiththepalmsfacing
outwards
• Hingefromtheelbowsandbringtheknucklestowards
theshoulderskeepastabletorsoandavoidcollapsingthe
elbowsagainstthewaistthroughout
• Extendthearmstoreturntothestartposition
Sets and Reps 3setsof12
1 2
3 4
1 2
3
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06 07
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TricepExtension
Exercise TricepExtension
Muscles Targeted Biceps
Instructions • Standonthefootplatesandholdthebarhorizontallyin
bothhandsashoulderdistanceapartwiththepalmsfacing
inwards
• Bendthekneesandhingefromthehipstotiltthetorsofor-
ward.Themorebendthelegsandleanforward,theeasier
theexerciseis
• Liftthelongarmstoalignwiththeshoulders
• Hingefromtheelbowsandbringtheknucklestofacethe
ceilingkeepingastabletorsoandensuringthebarremains
horizontal
• Extendthearmstoreturntothestartposition
Sets and Reps 3setsof10
SingleSideRow
Exercise SingleSideRow
Muscles Targeted Biceps,triceps,shoulder,chest
Instructions • Standonefootonthefootplateandtheotherontheoor
behindthefootplateontheothersideoftherower.
• Holdthecentreofthebarinthehandoppositetothefront
footwithpalmfacingthefrontfoot
• Hingefromthehipstotiltthetorsoforward45degrees
andrestyouremptyhandonthefrontthigh
• Bendthearmtoslowlyanddrawitbackuntilitreachesthe
sideofthewaist
• Extendthearmtothestartposition
Sets and Reps 3setsof10eachside
12
3 4
12
3 4
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08 09
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Single Leg Press
Exercise Single Leg Press
Muscles Targeted Glutes,hamstrings,quads
Instructions • Sitontheseatwithonefootonthefootplateandtheother
restedonyourtoesontheoorwiththekneebent
• Holdthebarinbothhandsanddrawitintothewaistand
holditthere
• Slowlyextendtheworkinglegandbenditagain
Sets and Reps 3setsof20oneachside
1 2
Sitting Exercises
DoubleLegPress
Exercise DoubleLegPress
Muscles Targeted Glutes,hamstrings,quads
Instructions • Sitontheseatwiththefeetonthefootplates
• Holdthebarinbothhandsanddrawitintothewaistand
holditthere
• Slowlyextendbothlegsandbendthemagain
Sets and Reps 3setsof25
1 2
3 4
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10 11
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SeatedOne-SidedTwist
Exercise SeatedOne-SidedTwist
Muscles Targeted Chest,AbsandObliques
Instructions • Sitontheseatwiththefeetonthefootplatesandthe
kneesslightlybent
• Holdthebarinonehandwiththepalmfacingdown
• Restyourfreehandonyourhip
• Liftthebarsothehandisatwaistlevelandthearmislong
• Rotatefromtheribstothesideonwhichthehandleisheld,
bendingthearmanddrawingitbackasyoudoso
• Returntocentreandthenrepeat
Sets and Reps 2setsof15eachside
SeatedAlternateTwist
Exercise SeatedAlternateTwist
Muscles Targeted AbsandObliques
Instructions • Sitontheseatwiththefeetonthefootplatesandthe
kneesslightlybent
• Holdthebarinbothhandswiththepalmsfacingdownand
drawitintothewaistandholditthere
• Rotatetheribstooneside,returntocentreandthenre-
peatontheotherside
Sets and Reps 2setsof20eachside
1 2
1 2
3 4
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12 13
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SingleArmChestPulls
Exercise SingleArmChestPulls
Muscles Targeted Chest,bicepsandshoulders
Instructions • Sitontheseatwiththefeetonthefootplatesandthe
kneesslightlybent
• Holdthebarinonehandaswideasyoucanwiththepalm
facingdownthenelevateittochestheight
• Slowlydrawthebartothesideofchestkeepingtheelbows
highandtakingitwideasyoudoso
• Re-extendthearmtothestartposition
Sets and Reps 3setsof15
WideChestPull
Exercise WideChestPull
Muscles Targeted Chestandshoulders
Instructions • Sitontheseatwiththefeetonthefootplatesandthe
kneesslightlybent
• Holdthebarinbothhandsaswideasyoucanwiththe
palmsfacingdownthenelevateittochestheight
• Slowlydrawthebarintothechestkeepingtheelbowshigh
andmakingthemwideasyoudoso
• Re-extendthearmstothestartposition
Sets and Reps 3setsof15
1 2 12
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14 15
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SeatedTricepExtensions
Exercise SeatedTricepExtensions
Muscles Targeted Triceps
Instructions • Sitontheseatwiththefeetonthefootplatesandthe
kneesslightlybent
• Holdthebarinbothhandsashoulderdistanceapartwith
thepalmsfacingdown
• Bendtheelbowsandrestthemontheknees
• Extendthearmslong
• Bendthearmsbacktostartpositionandrepeat
Sets and Reps 3setsof10
SeatedBicepRise
Exercise SeatedBicepRise
Muscles Targeted Chest,shoulders,biceps
Instructions • Sitontheseatwiththefeetonthefootplatesandthe
kneesslightlybent
• Holdthebarinbothhandsashoulderdistanceapartwith
thepalmsfacingup
• Bendbothelbowsto90degreesandrestthemonthe
knees
• Keepingthearmsbentliftthemfromtheshouldersuntil
theelbowsreachshoulder
• Returntothestartposition
Sets and Reps 3setsof10
1 2
12
3 4
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16
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