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User Instructions for the HG-5 (cont’)
VKR & Dip Station Exercises:
• VKR Exercise Place right & left VKR Attachments in receivers on Cable Head Assemblies. Attach
Padded Back Rollers in Cross Frame in center position and lock with Pin. With your lower back against
the Back Pad Roller Place elbows on the VKR Arm Pads, grab vertical handles and perform exercise by
lifting legs or knees up. Re-adjust VKR Frames up or down using the Pop Pin on the Cable Head
Assemblies if necessary for your height and comfort.
• Dip Station Exercises: Place right & left VKR Attachments in receivers on Cable Head Assemblies.
Facing the machine grab horizontal handles and perform the Dip Exercise. For assistance doing this
exercise, attach the Dip Assist Belt to the Cable Head Assemblies connection. Set each selector Pin on
each Weight Stack to the amount of assistance needed to perform Dip Exercise. Once again facing the
machine grab horizontal handles, place knees on belt and lower body and perform Dip exercise.
Caution: Be careful not to fall off.
• Performing Chin-Ups: Chin-Ups can be performed using the barbell when it is placed onto the notched
grooves on top of the HG-5. Ensure that the barbell is secure before performing chin-ups. For
assistance doing this exercise, attach the Dip Assist Belt to the Cable Head Assemblies connection.
Set each selector Pin on each Weight Stack to the amount of assistance needed to perform Chin-Up
Exercise. Facing the machine grab the Weight Bar, place knees on belt and lower body and perform
exercise. Caution: Be careful not to fall off.
Stability Ball Exercises:
This unit has been provided with a 24” Stability Ball and 39” x 70” Exercise Mat to perform exercises that
that work the “Core” muscle groups in your body and other specialize floor work. Here are a few sample
exercises:
• Flat Bench Exercise: Remove bench from unit. Place Prospot Mat in front of unit. The Stability Ball
can be substituted for the bench during Flat Bench exercises. This increases the difficulty of the
exercise because it works more of the Core and stabilizer muscles. Start with lower weights and
work your way up.
• Push-Up Exercise: Remove bench from unit. Place Prospot Mat in front of unit. Lower Sensor
Weight Bar to approximately one foot from the floor. With your feet on Stability Ball, perform push up
by placing hands on the Sensor Weight Bar and pushing up. Be care full not to fall down. Note this
type of exercise increases the difficulty because it works more of the Core and stabilizer muscles.
Adjust Sensor Weight Bar to other heights to ease or lessen the difficultly of this exercise.
• Pull-Up Exercise: Remove bench from unit. Place Prospot Mat in front of unit. Lower Sensor
Weight Bar to approximately two feet from the floor. With your feet on Stability Ball, perform pull-up
by placing hands on the Sensor Weight Bar and pulling up. Be care full not to fall down. Note this
type of exercise increases the difficulty because it works more of the Core and stabilizer muscles.
Adjust Sensor Weight Bar to other heights to ease or lessen the difficultly of this exercise.