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Get Familiar with the Equipment
Stand directly in front of and facing the FT
360. On either arm there are 2 yellow
knobs and 2 dials. These adjustments
are meant to properly position the arms on
the machine for the exercise you want to do.
Down near the ground is the weight control.
 Arm
Positioning -
There are two adjustments to make depending
on the exercise you wish to perform.
One is labeled with letters and the other
with numbers. To adjust either, grab
hold of the arm with one hand and with your other hand pull
on the knob until it releases from the hole
it is in. Now, rotate the arm until
the knob lines up with the desired letter or
number. Release the knob. You should hear an
audible click when the knob is released and
locks into place. Adjust both knobs on
both sides (4 in all).
Weight - The weight is adjusted by sliding the
yellow rod into the appropriate numbered slot. To change weights, pull the knob outward and slide the rod into the appropriate slot.
Always make sure the weight selector rod is fully inserted in the weight stack.
Never lift more weight than you are comfortable with.
Usage
- Select the appropriate
weight.
- Adjust the arms to their proper
position (see exercises below)
- Grasp the handles firmly.
- Pull with your arms (or legs) to their full
flexion.
- Return to the start position and
repeat.
- Lift and pull with
smooth controlled movements.
Repetitions and Weight
As with any piece of equipment it is important to not overdo it. Start with a weight you can lift comfortable 8 times in
succession without releasing the tension on your
muscles. After each "set" you can rest by getting up and walking
around. If you can do 3 sets of 8 repetitions, you are getting a good workout.
Lat Pulldown [Settings: 9-B]
The ARMS of the FT 360 should be positioned upward and slightly wider than shoulder width. Place one of the Basso
Balls near the base of the machine. Sit on the ball and grasp the handles. The line of pull from the cable ARM to the
hand should be vertical. Using the lats and the arms,, the handles are pulled to the shoulder and returned to the starting
position.
Overhead Squat [Settings: 2-C]
The ARMS of the FT 360 should be
positioned down and slightly wider
than the hips. Flex at the hip
in order to grasp a handle in each
hand before standing up. Feet
should be positioned forward and
about hip width apart. with
the handles held at shoulder level.
Press the handles overhead
maintaining a stable torso and lower
body positioning. Holding the
handles slightly outward will make
this movement more manageable.
The arms should remain extended and
stable.
Overhead Tricept [Settings:
10-B]
The ARMS of the FT 360 will be
positioned upward and shoulder width
apart. Grasp the handles
overhead and with a prone grip while
facing away from the FT 360.
Feet should be hip width apart.
Elbows should be bent at about 45
degrees with the upper arm at ear
level. Initiate the exercise
with the elbow extension. The
upper arm and torso should remain
stable.
Leg Exension [Settings: 2-B]
One ARM of the FT 360 should be
positioned downward and slightly
outward. The other ARM can be
positioned at 6-C to provide a base
for balance. Wrap the ankle
strap securely above the ankle bone
and attach it to the cable clip
before standing.
Face away from the line of pull of
the FT 360. Extend the hip and
bend the knee about 30 degrees.
Rotate the hips forward and begin to
extend the knee. Continue
until the knee is fully extended.
Maintain a stable torso throughout.
Leg Curl [Settings: 2-C]
One ARM of the FT 360 should be
positioned downward and slightly
outward. The other ARM can be
positioned at 6-C to provide a base
for balance. Wrap the ankle
strap securely above the ankle bone
and attach it to the cable clip
before standing.
Face the line of pull of the FT 360.
The hip should be flexed slightly
and the leg fully extended.
Pull the leg back and begin to flex
the knee. Maintain a stable
torso throughout.
Push-Pull [Settings:
6-C & 6-B]
Stand perpendicular to the FT 360
Feet shoulder width apart.
Knees and hips flexed slightly.
The ARMS of the FT 360 should be
positioned at an equal rotational
position, but an unequal reach
position. Grasp the handle of
the ARM in the C-position by your
arm furthest away from the FT 360.
Extend your arm at the elbow.
Grab the other handle with your
other arm.
Simultaneously push/pull both arms.
For added benefit, you can rotate
your torso during the exercise.
Lunge [Settings: 6-C]
Face away from the FT 360 and grasp
both handles. Lunge forward
while pressing the handles toward
the midline of your body. End
the lunge when your forward knee is
bent at 90 degrees and the arms are
fully extended. Your torso should
remain stable and upright
Cross Over Extnsion [Settings:
10-B]
Using one ARM of the FT 360, stand
approximately 45 degrees to the face
of it at the end of the cable ARM.
Feet should be hip width apart and
parallel to each other. Graasp
the handle with your hand furthest
from the machine with the elbow bent
and crossing in front of your torso.
Extend your shoulder and then the
tricep. Continue until the
elbow is fully extended and the hand
is near your thigh. Rotate
your hips for further exertion.
Torso Rotation [Settings:
6-B]
Using a single ARM of the FT 360,
grasp the handle in both hands at
about 45 degrees to the body.
Overlap your hands. Rotate
your abdominal muscles until the
handle reaches 45 degrees on the
other side of your body.
Maintain full extension of the elbow
throughout the movement.. You
may need to rotate your hips during
this exercise.
Rotation Extension [Settings:
1-C]
Position one ARM of the FT 360
downward. Begin in a squat
position parallel to the face of the
machine. Grasp the single
handle with both hands.
Maintain a stable torso if you can.
Simultaneously rotate at the hip and
extend your knees while pulling the
handle away from the machine.
Take the handle all the way until
your knees are fully extended and
the handle is pulled away from the
Ft 360.
Lateral Lunge Rotation [Settings:
10-C]
Using one ARM of the FT 360 excended
upward, stand perpendicular to the
machine and grasp one of the handles
with both hands such that your arms
cross in front of the torso.
Lunge to the side keeping your toes
forward and in line with your knees.
While your hips and outside knee are
flexing, rotate your torso to direct
the cable toward your outside foot.
Single Leg Overhead Squat [Settings:
10-C]
Position both ARMS of the FT 360
downward. Squat using your
hips and legs and grasp the handles.
This will require you to press the
handles firmly overhead with your
arms fully extended. Lift one
leg off the floor and squat on the
other leg. This is not
an easy exercise.
O-Line Press [Settings: 2-C]
The ARMS of the FT 360 will be
positioned down and hip width or
wider. Flex at the knees and
hip and grasp the handles holding
them at shoulder height.
Assume a squat position with a
stable torso. Press each
handle alternately upward and across
your body.
Rotational Row [Settings:
2-B]
Using one ARM of the FT 360
positioned downward, face the line
of pull from the cable handle and
grasp the handle with one hand.
Bend forward at the waist and flex
your hips and knees with your feet
in a staggered stance, Shift
your bodyweight toward the front
leg. Shift your weight from
the front to the rear leg.
Flex your shoulder and elbow to
create a rowing motion.
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