CORE TRAINING & FUNCTIONAL TRAINING
ELCOME TO THE WORLD
OF THE FINEST MULTISTATION GYMS EVER BUILT–
THE WORLD OF VECTRA FITNESS.
Before embarking on an exercise
program, it is recommended that
you undergo a complete physical.
Discuss with your physician a
personalized exercise program
taking into account your age,
weight and physical condition.
For safety, perform exercises
exactly as shown and described
here and with attachments as
shown. A qualified trainer can
suggest other exercises and
programs to help you accomplish
your fitness goals. However, only
depart from the exercises shown
here under the guidance of a
qualified individual.
To enhance the benefits and
enjoyment you receive from
using Vectra equipment, please
consider the following
suggestions:
• While exercising, never hold
your breath. Exhale upon
exertion.
• Always use proper form. Do not
sacrifice good form in an attempt
to lift more weight.
• Use controlled speed of movement when performing exercises.
Avoid jerky movements.
• Always use a full range of
motion. Never lock out elbows
or knees.
• Train at least 3 days a week.
• Do not train the same body part
two days consecutively.
• Choose a weight you can
handle for ten or more
repetitions. As you become
stronger, adjust the weight so
that you cannot complete more
than the prescribed number of
repetitions.
For additional or specific information on workout programs,
we suggest you consider the
following options:
1) consult a certified fitness
instructor or certified personal
trainer (A.C.E., N.S.C.A. and
the A.C.S.M.. are all reputable
certification programs);
2) consult your specialty fitness
retailer; 3) consult a physical
therapist; or 4) read reference
materials suggested by any of
the previously mentioned
sources.
THE MAIN CONCEPTS OF CORE STRENGTHENING PROGRAMS INVOLVE
TM
The biggest benefit of core training is to develop functional fitness — that is, fitness essential to both daily living and regular
activities (including sports specific activities).
The body’s core muscles lie deep within the torso and generally attach to the spine, pelvis, and to muscles that support the scapula.
When these muscles contract, they stabilize the spine, pelvis, and shoulders and create a solid base of support allowing us to generate
powerful movement of the extremities. Training these muscles can correct postural imbalances and is essential to injury prevention
and sports performance.
While exercise programs incorporating exercise balls may be modified for a wide range of people, the unstable environment coupled
with weights can result in serious injury. If you are not familiar with using an exercise ball, you should consult with a certified personal
trainer or read one of a number of publications devoted to the proper use of such balls. We recommend you use a high quality,
burst resistant ball and that you start with very light loads (under 20 lbs.). Increase the training load in small increments only as
your ability to maintain balance progresses. The accompanying illustrations are merely suggestive of training routines that will
increase the utility of your Vectra VX-FT. You should not rely solely on this exercise chart for instruction on the use of exercise balls
in connection with your weight training.
After each exercise name there are recommended pulley arm positions. These are given in degrees and inches when both arms are
involved. Only a height is given for exercises involving just one pulley arm. These are recommendations based on a user of average
size and are just a starting point. Typically, a tall user will have the arms higher and wider for many exercises, while a smaller user
will generally have them lower and closer together.
5. SHOULDER SHRUGS (0° wide, 15” high)
Benefits: Trapezius.
Position: Grasp handles with palm facing backwards.
Stand erect.
Action: Elevate shoulders as high as possible
towards the ears. Pause and return.
Tips: Keep arms extended and body rigid.
Keep knees slightly bent.
using many muscles in dynamic and coordinated movements. Rather than
isolating specific joints as in conventional weight lifting exercises, stability exercises focus
on working the body’s “core” muscles. These core muscles are the foundation for all other movement.
The best method of improving core stability is to train in an unstable environment. You can do this by using an exercise ball in
conjunction with your weight training. At the heart of the concept, is the ball’s instability and mobility. The ball, being round, wants
to roll away, requiring the postural muscle to engage in order to maintain balance. The ball is also unstable beneath the user, adding
to the challenge for postural muscles.
6. SIDE LATERAL (15” high)
Benefits: Medial and anterior deltoid,
trapezius.
Position: Standing upright, grasp single
handle with arm bent slightly at elbow.
Action: Pull handle up in an arc
until arm is almost parallel
with floor, return. Perform
repetitions and switch arms.
Tips: Raise and lower slowly
while keeping elbow fixed,
allowing movement
in the shoulder
joint only.
IMPORTANT: The exercises shown here are supplemented by variations using an exercise ball. See above text for suggestions on
incorporating such a ball safely into your routine. These variations are shown in the form of smaller inset drawings. Because these
exercises are similar in many aspects to the exercises illustrated at full size, the “Benefits, Position, Action, and Tips” text is not
repeated. Study that text prior to attempting these inset exercises. Supplementary text is provided, as needed, for the variations.
1. BENCH PRESS – (15° wide, 12” high)
7. FRONT DELT RAISE (0° wide, 15” high)
3. CABLE CROSSOVER – (30° wide, 72” high)
Benefits: Pectorals, anterior deltoids, triceps.
Position: Lie on bench, feet flat on floor (feet may be placed on bench to help
prevent lower back strain). Grasp handles with palms forward at shoulder level.
Action: Press handles up until arms are just short of locking out. Return.
Tips: Keep head, back and buttocks flat on the
bench throughout the full range of motion.
Variation: Lie on exercise ball so that upper
and middle back are fully supported. For
added benefit, keep hips at same level
as chest by activating the lower back
and buttock muscles. In addition to ball,
try variations
using optional
multi-purpose
straight bar.
2. INCLINE FLY – (22.5° wide, 15” high)
Benefits: Pectorals, anterior deltoids, triceps.
Position: Stand with knees slightly bent. Adjust pulley arm
height so that elbows and hands are at shoulder height.
Action: Bring hands together in an arc motion,
keeping elbow angle fixed. Avoid locking elbows
as you bring arms together.
Tips: Keep lower back
arched and head up
to avoid improper
spine alignment.
Adjust pulley height
and exercise angle
to vary training
effects.
Benefits: Anterior deltoids.
Position: Grasp handles while standing erect,
palms facing backwards with arms at your sides.
Action: Lift arms forward until your hands are
slightly below shoulder height. Pause and return.
Tips: Avoid leaning back to raise arms and keep
knees slightly bent. Keep elbows
fixed in position.
8. CROSSOVER REAR DELT (22.5° wide, 63” high)
Benefits: Rear deltoids, rhomboids.
Position: Facing the machine, grasp the right handle
with your left hand and left handle with your right hand.
Action: Keeping the arms stiff with your elbows slightly bent,
pull the handles so that the cables cross in front of you.
Open your arms out to your sides as you squeeze the shoulder
blades together. Hold momentarily, return.
Tips: To help isolate the rear deltoids, avoid swinging your
torso back. Keep the knees slightly bent. Movement should
occur in the shoulder joint only.
4. SHOULDER PRESS – (7.5° wide, 31” high)
Benefits: Pectorals, anterior deltoids, triceps.
Position: Select bench angle. Sit with feet on floor. Grasp handles with
elbows and hands at shoulder height.
Action: Bring hands together in an arc motion, keeping elbow angle fixed.
For greater contraction, cross hands over each other, alternating top hand.
Tips: Adjust pulley height and exercise angle to vary training effect and meet
your range of motion limitations.
Variation: Place exercise ball so that your back
is fully supported. Keep hips lower than
shoulder level.
Benefits: Deltoid, trapezius, triceps.
Position: Adjust bench to upright position. Grasp handles
with palms forward. Start with handles aligned approximately
with ears.
Action: Push handles up directly overhead.
Tips: Don’t arch back and avoid locking out elbows.
Variation: Perform on exercise ball as shown. Place feet closer
together while performing exercise to activate abdominals
and lower back stabilizing muscles.
16. ONE ARM CONCENTRATION CURL (6” high)
11. LAT PULLDOWN (-10° wide, 82” high)
9. SEATED LOW ROW* (15° wide, 18” high)
Benefits: Lats, rear deltoids.
Position: Perform on bench or ball as shown. Grasp single handles or optional
multi-purpose bar (shown). Keep back straight and knees slightly bent.
Action: Pull bar towards lower abdomen, hold
momentarily and return.
Tips: Maintain erect posture. Keep elbows in.
Squeeze shoulder blades together at top
of movement.
Benefits: Biceps brachialis.
Position: While sitting on bench, grasp
handle with palm up. Rest elbow
against the inner thigh.
Action: Curl the handle up until
it reaches just below shoulder.
Pause and return. Switch arms. A reverse grip
will train the extensors of the forearm.
Tips: Keep elbow stationary
by pressing it against
inner thigh. Do not
arch back.
Benefits: Lats, musculature
of scapular region.
Position: Perform on bench
or ball. Grasp handles with
palms facing forward.
Lean back slightly with arms
above your head. Anchor
feet under foot anchors.
Action: Pull handles down
as you squeeze shoulder
blades together. Hold
position momentarily
and return.
Tips: As you pull arms
down, concentrate on
squeezing shoulder
blades together and
keep abdominals
contracted.
FITNESS
Benefits: Lats, rear delts.
Position: Grasp handle with left hand,
bending forward at waist. To help
keep back straight, brace yourself
by placing right knee and right
hand on bench pad. Keep left
knee slightly bent to reduce
stress on joints.
Action: Pull handle up so that your
hand reaches just above waistline.
Perform repetitions and switch sides.
Tips: Keep back straight. At top of
movement, hold position momentarily
as you pull elbow straight up.
Benefits: Inner thighs (adductors).
Position: Secure ankle strap to
right leg. Stand erect with right
leg out to side.
Action: Pull right leg across left leg,
return. Perform repetitions, switch leg.
Tips: Keep leg straight.
Do not swing leg.
17. STANDING CALF RAISE (0° wide, 15” high)
12. STRAIGHT LEG DEAD LIFT* (22.5° wide, 6” high)
Benefits: Soleus, gastrocnemius (calf muscles).
Postion: Grasp single handles at sides, palm in.
Place feet hip width apart. Keep back straight
and knees slightly bent.
Action: Rise up on balls of feet as far as
possible, pause, return.
Tips: Point toes inward or outward for
slightly different training effects.
Benefits: Erector spinae muscles, gluteals, quadriceps
and soleus.
Position: Attach multi-purpose straight bar.
Place feet flat on floor at least hip width apart.
Grasp bar shoulder width or slightly wider
using an overhand grip.
Action: Lift bar by extending hips
as shown, keeping bar close to body.
Pull shoulders back at top of lift.
Return and repeat.
Tips: Throughout the range of motion,
keep shoulders high, arms and back
straight.
13. TRICEPS PRESS AWAY (-10° wide, 82” high)
Benefits: Triceps.
Position: Grasp handles, palms forward.
Stand, placing one foot slightly ahead for
additional support. Keep knees slightly bent.
Action: Keeping elbows pointed forward and
upper arms stationary, slowly extend the arms
out directly in front of you.
Tips: Keep elbows close together as you extend your
arms and avoid locking elbows.
18. SQUAT (7.5° wide, 6” high)
Benefits: Quadriceps, gluteals,
hamstrings.
Postion: Grasp a handle in each hand
and stand with feet hip-width apart.
Action: Slowly squat down towards the
floor until thighs are parallel to the floor.
Return slowly to standing position.
Tips: Keep back straight and head up.
Use only leg action to complete movement.
Benefits: Quadriceps.
Postion: Put foot strap on foot. Lift
cable connection of foot strap up and
clip it to cable end. Ensure that rotating
pulley is such that pulley is down.
Get in upright position shown, holding
bench or pulley arm for balance.
Action: Slowly extend your
foot down and forward until
leg is just shy of full extension.
Hold momentarily and return to starting
position. Perform multiple repetitions
and repeat exercise with other leg.
Tips: Keep supporting leg slightly bent
to help maintain your balance. Avoid fully
extending the exercise leg, stopping
just shy of full extension.
14. TRICEPS PRESS DOWN (-10° wide, 69” high)
Benefits: Triceps, especially the outer head.
Position: Stand erect, feet shoulder width apart,
knees slightly bent. Grasp handles at chest level,
palms facing the floor.
Action: Push down on handles to full extension,
pause and return.
Tips: Keep elbows close to body, moving only forearms
to complete the movement. Avoid locking out elbows.
Reverse Grip Variation: Grasp handles palms facing
up to work the posterior tricep head. Perform as
above, keeping wrists from bending and elbows
close to the body.
Benefits: Biceps, forearms, brachialis.
Position: Stand erect, grasp handles with palms up,
arms fully extended.
Action: Curl the handles up until they reach just below
shoulders. Pause and return. For a variation, use a reverse
grip, with palms facing down to start. This will train the
extensors of the forearm.
Tips: Keep elbows close to body and upper body stationary.
Keep knees slightly bent, hips tucked
under. Do not arch back. Always
make sure to move the arms
through a full range of motion.
Variation: Sit erect on ball,
feet hip-width apart. Grasp
handles palms up, arms fully
extended. For greater training
effect, keep feet closer together.
23. KICK BACK (6” high)
Benefits: Gluteals, hip extensors.
Position: Secure ankle strap. Stand erect with
feet together. Grasp machine for support.
Action: Raise leg behind you as far as possible
without leaning forward. Hold momentarily and
return. Switch legs.
Tips: Keep back and leg as straight as possible.
Do not swing leg. Don’t arch back.
24. AB CRUNCH (0° wide, 51” high)
19. STANDING LEG EXTENSION (47” high)
15. BICEPS CURL (0° wide, 18” high)
10. ONE ARM BENT ROW (6” high)
WARNING
22. INNER THIGH PULL (6” high)
20. STANDING LEG CURL (6” high)
Benefits: Hamstrings.
Position: Adjust one pulley arm to about waist
level, the other as low as it will go. Attach foot
strap to one foot and connect the strap to
the low pulley. Facing the machine, grasp
pulley arm at waist level for support.
Action: Standing on one
leg, begin to slowly curl
your connected foot
towards your buttocks. Hold momentarily
and return to the
starting position.
Perform multiple
repetitions and repeat
exercise with other leg.
Tips: Avoid swaying forward
to curl your leg back further. Keep upper
body motionless. Supporting leg should
be slightly bent at the knee.
21. OUTER THIGH PULL (6” high)
Benefits: Hip (abductors),
obliques.
Position:
Secure ankle strap
to left leg.
Stand erect with left foot in front of
right. Grasp machine for support.
Action: Raise leg to 45°.
Perform repetitions, switch leg.
Tips: Keep leg straight.
Do not swing leg.
Benefits: Abdominals.
Position: Put bench cushion
one position below highest
position. Sit against backrest.
Use longer handles. Grasp opposite handles
and hold to chest as shown.
Action: Crunch forward and down until small
of back almost leaves contact with backrest.
Return, repeat.
Tips: Exhale as you crunch forward.
Hold momentarily and return.
Variation: Sit on exercise ball,
facing machine, feet hip
width apart. Using long
handles on pulleys adjusted
to an overhead position,
crunch forward and down until
elbows are outside of each leg.
To activate more of the ab muscles,
a twisting motion may be added as
your elbows approach legs.
25. KNEELING OBLIQUE FLEXION (69” high)
Benefits: Obliques and spine stabilization muscles.
Position: Grasp single handle with left hand. With your
right side toward machine, kneel on left knee, right foot
forward, right knee bent at 90°. Place right hand on right hip.
With left arm extended overhead, lean to your right so that
spine and head angle toward machine.
Action: Pull left hand down, bringing left elbow toward left
hip. This creates a lateral movement away from the
machine, contracting the obliques. The cable
should be behind your head as you lower your arm.
Perform repetitions and repeat for other side.
Tips: Keep legs stationary. For maxiumum
contraction, exhale as you pull your arm
down and inhale as your arm extends back up.
P R I M A R Y
M U S C L E
G R O U P
W O R K E D
CHEST: 1, 2, 3
ARMS: 13, 14, 15, 16
SHOULDERS: 4, 5, 6, 7, 8
LEGS: 17, 18, 19, 20, 21, 22, 23
BACK: 9, 10, 11, 12
ABDOMINALS: 24, 25
Protected by one or more of the following patents: RE 34,572; 4,900,018; 4,986,538; 5,336,148; 5,378,216;
5,395,295; 5,462,510; 5,605,523; 5,672,143; 5,779,601; 6,482,135; 6,508,748; 6,582,346; 6,994,660;
7,150,701; D320,246; D320,247; D320,248; D329,563; D454,168; D457,581; D460,508; D462,731;
CN1,309,738; CN2,023,972; J3,117,451
Other U.S. and foreign patents pending.
Vectra, On-Line and Cornerstone are registered trademarks of Vectra Fitness, Inc. Series VX, VFT, ARC
(Automatic Ratcheting Cam), Vector and AL (Arm-Leg) are trademarks of Vectra Fitness, Inc.
Vectra Fitness, Inc.
7901 South 190th Street, Kent, WA 98032 U.S.A.
Tel: 425-291-9550
www.vectrafitness.com
©2007 Vectra Fitness, Inc.
PN 68100
*Optional equipment shown
Serious injury can occur if you are struck by falling
weights or moving parts. The risk that you assume
by using this type of equipment can be reduced
by obeying a few simple rules:
1. IMPORTANT: Cables are a wear item. It is your
responsibility to prevent unexpected breakage.
To do this, inspect every cable daily. Pay
particular attention to areas near fittings at
each end of each cable. Access panels are
provided, where necessary, for this purpose.
Replace worn, frayed, or damaged cables
immediately. The actual wire strands, the
fittings, and the nylon jacket itself must all be
scrutinized. Using or allowing a machine to be
used with a suspect cable can result in serious
injury.
2. Inspect the nylon jacket of each cable carefully,
again paying particular attention to the cable
ends. This nylon jacket is essential for cable
life and safety. Any cable should be replaced if
the nylon jacket is missing, is damaged in any
way, has pulled or shrunk away from the fittings
at the end of the cable, or is discolored.
DISCOLORATION, DARKENING OR BULGING OF
THE JACKET IS AN EARLY INDICATION OF
INTERNAL PROBLEMS SUCH AS WEAR OR
FRAYING.
3. Read and follow all instructions in your owner’s
manual, on your exercise chart, and on product
warning labels. Additional copies are available
from Vectra Fitness, Inc. or your dealer. Do not
use this machine until you have taken the time
to become completely familiar with its safe
operation.
4. Consult your physician before beginning your
exercise program.
5. Do not allow young children to use or play with
or around this machine. Allow older children to
use the machine only with adult supervision.
6. Keep body, hair, and clothing clear of weights
and moving parts at all times. Keep fingers
clear of moving parts while making
adjustments.
7. Inspect the gym for loose or worn parts,
damaged, frayed, or worn cables, broken weight
plates, etc. Do not use or allow the machine to
be used until any defective parts are repaired
or replaced. Refer to the “Routine Inspection
and Maintenance” section of your manual for
specific inspection rules. Use only Vectra
authorized replacement parts.
8. Ensure that the weight selector pin is in good
working condition and fully engaged in the
selector shaft prior to lifting. Use only the Vectra
supplied pin or a Vectra authorized replacement.
9. Ensure that any locking mechanisms are
properly engaged prior to lifting. Locking
mechanisms secure the following in position
during use: seat pads, accessory items such
as squat attachments and lat hold downs, cable
attachments, press arms, leg developers, etc.
An improperly engaged locking mechanism
could result in an injury.
10. Obtain assistance to free jammed weight
plates, pulleys, etc. Do not attempt to free
jammed weight plates by yourself. Falling weight
plates can cause serious injury. Do not pin the
weight stack or top plate in an elevated position
and do not use machine if found in this
condition.
11. Do not drop the weight plates. Lift only as
much as you can control safely. Never use
dumbbells or other means to incrementally
increase the weight resistance. Use only those
means provided by Vectra. Don’t be careless,
stay alert.
12. Serious injury could result if equipment moves
while in use. To prevent this, ensure that the
floor is even, strong, and not too slippery. If
equipment slides too easily on floor, place
equipment on rubber matting. Errors in lifting
form could also result in bench moving in use.
To prevent this, lift weight vertically only and
do not push horizontally with your feet while
lifting.
13. Prior to use, ensure machine is fully assembled
in a Vectra Fitness authorized configuration per
owner’s manual.
Replace any warning or caution labels on product
if damaged, illegible, or removed.
1. Exercise in front of machine only. Pulling cables
to side or rear of machine is dangerous, as
machine could tip in use.
2. Do not release cable attachments without first
returning them to rest position. Doing so could
lead to serious injury of yourself or bystanders.
3. Do not make arm position adjustments without
first returning all exercise stations to their rest
positions. Support weight of arm while adjusting.