Torque TANK M4 Complete Kit Owner’s Manual

Torque TANK M4 Complete Kit Owner

TANK™ M1 VS. TANK™ M4 VS. TANK™ MX

HOW TO USE TANK™

1. Keep eyes up and focused on what you are running towards. Do not look down as you run.
2. Keep arms straight as you push. Don’t bend at your elbows too much.
3. Make sure each tire is evenly inflated to 30 PSI. When using a TANK M1, we recommend loading with 270 lbs of weight plates or using the dumbbell cradle attachment for extra traction.

W A T C H O N Y O U T U B E : https://youtu.be/VrxgUObhnUE

WHEN TANK™ IS VEERING

1. Apply more force to same side of veering.
2. Reduce force to same side of veering.
3. Veering left? Push harder with left hand, reduce force with right hand.
4. Veering Right? Push harder with right hand, reduce force with left hand.
5. Make sure each tire is evenly inflated to 30 PSI.

W A T C H O N Y O U T U B E : https://youtu.be/VrxgUObhnUE

TANK™ WARM-UP LIBRARY

WARM-UP INSTRUCTIONS

• Tne gulde is droken up into two sections – aynamic warm-up and stationary Warm-up.
• Dynamic warm-up movements are to be per formed at a slow and comfortable pace. Do not over exert until properly warmed up. For all dynamic warm-ups, set the resistance level to Neutral.(Note – (N) is only Jsed in pulling movements tor warm-up. Always have TANK in (2) or (3) when
• performing pulling movements with intensity). Each movement exercise should be pertormed over a 60 ft (18 m) distance it possible.
• Each stationary exercise should be performed while using TANK as stabilization or to assist with movements. (Note – Some movements require the
• TANK to move, but the u ser is stationary. Some movements require a partner.,

TANK™ WARM-UP LIBRARY

NOTES

• The reSistance intensity can be controlled with the shift lever. (Neutral, 1, 2, 3, etc.)

• In all positions, the variable magnetic resistance increases as the TANK moves faster.

• DO NOT perform pulling movements with TANK in the (N) or (1) position.

• If using a TANK M1, Torque recommends loading it with 270 Ibs of weight plates or
  using the dumbbell cradle attachment for adding traction tO prevent wheel skidding.

• TANK will drift if you are pushing unevenly on the handles. To correct its path, push harder on the side that it is drifting towards.

• Make sure all tires are evenly inflated. Recommended pressure is 30 PSI.

• ACcessories shown in this guide are optional and can be purch ased separately.

• View our Social Page for more movement and warm-up tips from users.

FORWARD JOG

INSTRUCTIONS

1. Grasp handles and push evenly as you jog slowly across surface.
2. Repeat 2 times.

FORWARD SKIP

1. Grasp handles and push evenly as you skip slowly across surface.
2. Raise forward knee high and hop with your planted foot each step.
3. Repeat 2 times.

FORWARD LUNGE

1. Grasp handles and push evenly as you lunge slowly across surface.
2. With each step, drop slowly until your rearward knee almost touches the ground.
3. Make sure that your forward knee doesn’t pass the vertical plane of your toes.

FORWARD LUNGE WITH TWIST

1. Grasp handles and push evenly as you lunge slowly across surface.
2. With each step, drop slowly until your rearward knee almost touches the ground.
3. At the bottom of your lunge, release hand from the forward leg side of your body and rotate arm and torso away from forward leg.

BACKPEDAL

1. Attach V-Strap to tow hook and grasp both handles.
2. Pull TANK while backpedaling.
3. Repeat 2 times.

BACKWARDS PULL WITH SKIP

1. Attach V-Strap to tow hook and grasp both handles.
2. Pull TANK while skipping backwards.
3. Raise forward knee high and hop with your planted foot with each step.
4. Repeat 2 times.

TANK™ WARM-UP LIBRARY

NOTES

• The resistance intensity can be controlled with the shift lever. (Neutral, 1, 2, 3, etc.)
• Inall positions, the variable magnetic resistance increases as the TANK moves faster.
• DO NOT perform pulling movements with TANK in the (N) or (1) position.
• It using a ANK M1, 1orgue recommends loading it with 270 1bs ot weight plates or using the dumbbell Cradle attachment tor traction to prevent wheel sKIdding.
• TANK ill drift if you are pushing unevenly on the handles. To correct its path, push narder on the sIde that it is driTting towards.
• Make sure all tires are evenly inflated. Recommended pressure is 30 PSI. Accessories shown in this guide are optional and can be purchased separately.
• View our Social Page for more movement and warm-up tips from users.

SIDE TO SIDE LEG SWINGS

1. Stand alongside TANK with a slightly staggered and grasp front and back handles nearest you for stabilization.
2. Swing your inside leg out away from mid-line of body then back towards the mid-line and away in the other direction.
3. Repeat for 15 repetitions.

FORWARD/BACKWARD LEG SWINGS

1. Stand alongside TANK and grasp handle with inside hand for stabilization.
2. Swing your outside leg forward then backwards.
3. Repeat for 15 repetitions.

QUAD STRETCH

1. Stand alongside TANK and grasp handle with inside hand for stabilization.
2. Bend the knee of your outside leg and grab your ankle or foot and slowly pull upwards while keeping your hips in a neutral or slightly forward position.
3. Hold for 10-15 sec then repeat with other leg.

PUSH WITH PARTNER

1. Stand with partner at each end of TANK and space yourselves approximately 10 feet (3 m) apart.
2. Stand with feet parallel in an athletic stance and push TANK away from you towards your partner.
3. Partner should be standing in the same stance and ready to “catch” the TANK as it is rolling towards them, and then he or she pushes it towards the first person.
4. Repeat for 10 repetitions.

PULL WITH PARTNER

1. You and a partner attach V-Straps to the tow-hooks on each side of the tank.
2. The first person backs up so all the slack is taken out of the strap while the second person stands directly next to the opposite side of TANK.
3. With a parallel athletic stance, person one pulls TANK towards him. As the slack is taken out of the second person’s straps, he or she then pulls TANK towards them.
4. Repeat for 10 repetitions.

LAT STRETCH

1. Stand with partner at each end of TANK and grasp handles.
2. Simultaneously, walk backwards while bending at the hips and gently pull backwards stretching lats.
3. Hold for 10-15 seconds.

TANK™ MOVEMENT LIBRARY

NOTE

• The resistance intensity c an be controlled with the shift lever. (Neutral, 1, 2, 3, etc.)
• In all positions, the variable magnetic resistance increases as the TA NK moves faster.
• DO NOT pertorm pulling movements with TA NK in the (N) or(1) position.
• It using a lANKM1, Torque recommends oading it with 2 70 Tbs of weight plates or using the dumbbell cradle attachment for traction to prevent wheel skidding.
• TA NK will drift if you are pushing unevenly on the handles. Tocorrect its path, push harder on the side that it is dritting toards.
• Make sure all tires are evenly intlated. Recommended pressure is 30 PSI.
• Accessories shown in this guide are optional and ca n be purchased separately.
• View our Social Page for more movement and warm-up tips from users.

PUSH

1. Grasp handles with both hands and push evenly as you move across surface.

VARIATIONS

1. Run in lower gear.
2. Push slow in higher gear.
3. Perform lunges while pushing.

DECELERATE

CHEST PRESS

1. Place feet in parallel stance, grasp handles and squat so that hands are at chest height.
2. Explosively push TANK away from you.
3. Run to catch up to TANK and repeat.

V-STRAP ROW

1. Attach V-Strap to tow hook and grasp both handles.
2. Stand in squatted position with weight on your heels, explosively pull TANK towards you.
3. Perform movement with a partner and V-Strap handles attached to front and back tow hooks.

V-HANDLE BACKPEDAL

1. Attach V-Strap to tow hook and grasp both handles.

2. Pull TANK while moving backwards.
   VARIATIONS

3. Move sideways while holding onto one handle and shuffle feet laterally.

TORSO ROTATION

1. Take a wide stance to the side and in front of TANK and grasp one handle with both hands.

2. Stabilize core and rotate arms pulling TANK forward.

3. Move to a new position in front of TANK and repeat movements.
   VARIATIONS

4. Perform movement with a partner on opposite end and move TANK backwards and forwards, switching sides after set number of reps.

SEATED REVERSE PUSH

1. Sit on top of weight plates facing away from TANK.
2. Grasp handles, engage core and push TANK backwards walking down runway.

ROPE PULL

ROPE TOW

1. Attach or tie braided rope to tow hook.
2. Coil up slack and loop over shoulder facing away from TANK.
3. Griping firmly to rope, lean forward and pull TANK across runway.

HARNESS PULL

1. Attach harness to waist and to tow hook.

2. Leaning forward, drive legs pulling TANK across runway.
   VARIATIONS

3. Run in lower gear.

4. Pull slow in higher gear.

5. Perform lunges while pulling.

HARNESS LATERAL PULL

1. With harness around waist and attached to tow hook, stand parallel with TANK.
2. Move into an athletic stance and laterally shuffle pulling TANK down runway.

HARNESS BACKPEDAL

1. With harness around waist and attached to tow hook, stand facing TANK.
2. Squat low and backpedal legs pulling TANK down runway.

VARIATIONS

1. Perform reverse lunge while pulling TANK backwards.

THE PROGRAM

The following TANK Group Programming includes 3 workouts that can be used as a complete group training program. The program is designed to fit a range of fitness levels, number of participants, and lengths of time. The program includes a warm-up, a TANK competition workout, a TANK HIIT session, and a TANK total body conditioning circuit, as well as training tips along the way.

TRAINING NOTES

• Each workout lasts approximately 40-50 min utes, including warm-up and cool- down.
• Detailed explanations ot TANK movements are included in the movement guide, attac ched. orque recommends trainers walk members through a tunctio nal warm-up and cool -down/stretcning Detore stating and ending the tollowing worKOuts.
• Remember that if you load 270 Tbs of weight onto a TANK M1, the weight does not need to be adjusted.

WARM-UP CIRCUIT

HAVE EACH PERsON PERFORM EACH MOVEMENT
FOR 1 MINUTE, THEN RO TATE:
STEP 1

• FORWARD JOG WITH TANKT

STEP 2

• KNEE-HUG QUAD STRETCH

STEP 3

• CALF STRETCH

STEP 4

• FORWARD WALKING LEG SWINGS

STEP 5

• FORWARD LUNGE WITH TANKTM

STEP 6

• NECK CLOCKS

STEP 7

• SHOULDER ROLLS TOTAL TI ME: 14MIN

COOL DOWN
TORQUE RECOMMENDS TRAINERS TAKE THE IR
GROUP FOR A 5-10 MINUTE WALK, LI GHT STRETCHING OF MAJOR MUSCLES WORKE D, AND FOAM ROLLING.

WORKOUT 1 – TANK COMPETITION

A TANK COMPETITION IS A FUN AND ENGAGING WAY TO INCORPORATE TEAM SPIRIT AND A COMPETITIVE ELEMENT THAT WILL MOTIVATE MEMBERs TO PUSH THEMSELVES AND OTHERs IN THE GROUP. The group will line up two TANKs at the beginning of the designated TANK run. Have the grouP arrange themselves with 3 and 3 on each end of the TANK run. It is ideal to pair up members from opposing9 teams that have as similar fitness levels as possible to make the competition close. The competition runs on a point basis. After running through the workout below, the team with the most points wins. The group will do each of these drill s one time, giving them each 8 reps of high intensity movements.

• TOTAL TIME: 20-30 MINUTESs
• NUMBER OF TANKS: 2
• OPTIMAL SPACE: 25 YARDS ONE WAY
• LOCATION: INDOOR OR OUTDOOR
• AMOUNT OF PEOPLE: 12
• TANK GT REQUIRED: YES

WORKOUT 1 – EXERCISES

1. TANK push: When the trainer says go, the two members first in line will take off running to their teammates at the end of the TANK zone, and pass the TANK off to the person at the beginning of that line, and they will run it to the other side. Each team will continue this drill until everyone on their team has Completed two runs, putting them back at the side they finished on. The first team to finish receives one point.
   TRAINING INSTRUCTIONS
   ACCELERATE TANK WHILE PUSHING EVENLY WITH BOTH HANDS WHEN APPROACHING END OF RUN, DROP HIPS, QUICKLY DECELERATE WITH YOUR LEGS WHILE PULLING BACKWARDS ON THE HANDLES TO BRING TO A FULL STOP

2. Battle rope pull: Attach battle ropes to both ends of each TANK. Have the teams line up 3 on each side. When the trainer says go, the first members in line on the side with TANK furthest from them, will pull TANK toward them. Once it has tully reached them, the member on the other side will put it back toward them. Each team will continue this drill until everyone on their team has completed two pulls. The first team to finish receives one point.
   TRAINING INSTRUCTIONS
   ATTACH BRAIDED ROPE TO TOW H0OK – WITH IDE STANCE, PULL TANK TOWARD You WITH HAND OVER HAND MOTION

3. V-straps backpedal: Attach v-straps to both ends of the TANK. Run this drill in the same format as the battle rope exercise, by having one person stand With their back to the other team, pulling the TANK WIth the v-straps until they reach the other side. Each team will continue this drill until everyone on their team has completed two runs, putting them back at the side they finished on. The first team to finish receives one point.
   TRAINING INSTRUCTIONS
   ATTACH V-STRAPS TO TOW HOOK ANDD GRASP BOTH HANDLES -PULL TANK WHILE MOVING BACKWARDS

4. Harness run: Attach a harness to both ends of TANK. Line up all six members on one end ot the TANK run. Have the first members in line hook up their harnesses and run down to the other end, unclip, attach their harness to the other side of TANK, and run back. Having the next person in line be re ady in their harness when the member gets back to the line. Each team will continue this drill until everyone on their team has completed two runs, putting them back at the side they finished on. The first team to finish receives one point.
   TRAINING INSTRUCTIONS
   ATTACH HARNESs TO WAIsT AND TO TOW HOOK -LEANING FORWARD, DRIVE LEGS PULLING TANK ACROSS TANK RUN ZONE

WORKOUT 2 – TANK HIIT SESSION

TANK high intensity interval training is an efficient and engaging way to get members results. With two TANKS, form two teams of four. Line the TANKS up at the beginning of your designated TANK run. The trainer will set a timer for 30 seconds. When the trainer says go, the two members at the beginning of the line will push TANK to the other end of the TANK run, then they will turn around push it back. The same member will continue to push the TANK down and back until 30 se conds are up. Then the next three people in both lines repeat this same drill for the next 90 seconds, giving ach person 30 seconds on, 90 seconds off per round. Repeat this drill 8 times to give your group a high intensity interval training session in less than 20 minutes. This same format can be used with different exercises on TANK, for example, users can push it down to one end and pull it back to the other.

• TANKS: 2
• TIME: 16-20 MINUTES.
• OPTIMAL SPACE: 25 YARDS ONE WAY
• LOCATION: INDOOR OR OUTDOOR
• AMOUNT OF PEOPLE: 8 MAXIMUM
• TANK GT: OPTIONAL
• RESISTANCE LEVEL: USERS CAN ADJUST RESISTANCE BASED ON THEIR LEVEL OF
• FITNESS AND CAN INCREASE IT oVER TIME AS THE PROGRAM PROGRESSES.
• TORQUE RECOMMENDS STARTING EVERYONE ON 1 AND INCREASING AS NEEDED.

WORKOUT 3 – TANK TOTAL BODY CIRCUIT

The TANK total body circuit workout gives members a full body strength and conditioning workout. By incorporating other functional training accessories along with TANK, members are challenged and able to work a wide range of muscles while moving through the workout quickly. Members will work through 8 stations with little to no rest between exercises, performing a 60 second workout, the next exercise in the circuit. Repeat the circuit twice with a 3-5-minute rest in between.

• TIME: 16 MINUTES.
• ONE WAY OPTIMAL SPACE: 25 YAR
• LOCATION: IND0OR OR OUTDOOR
• AMOUNT OF PEOPLE: CIRCUIT DESIGNED FOR 8 BUT CAN BE SCALED
• UP TO 20 PEOPLE BY HAVING MULTIPLE PEOPLE DO THE SAME
• EXERCISE AT ONCE
• ANK GT: OPTIONAL
• RESISTANCE LEVEL: USERS CAN ADJUST RESISTANCE BASED ON THEIR LEVEL
• OF FITNESS AND CAN INCREASE IT OVER TIME AS THE PROGRAM
• PROGRESSES. TORQUE RECOMMENDS STARTING EVERYONE ON 1 AND
• INCREASING AS NEEDED.

WORKOUT 3 – EXERCISES

1. TANK forward walking lunge Resistance: 1 Distance: 10 yards
2. Kettle bell swings
3. Plyobox step-ups or jumps (depending on level of fitness)
4. ANK V-Strap pulls Resistance: 1 Distance: 10 yards
5. Kettle bell sumo squats
6. Plank (on knees if needed)
7. Burpees (without weights if needed)
8. Kettle bell bent row

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P O P U L A R H A S H TA G S

• dontquitever
• torqueathome
• torquefitness
• tank
• tankpushsled
• torquetank
• tankmx
• tankm4
• tankm1

When pe ople come to you to pursue their fitness and training goals, you want them to see your facility as the ultimate place to realize their full potential. This means bringing forth new and exciting workout experiences they can find nowhere else. Torque knows that advancement in exercise science doesn’t pause. The need to stay on the cutting edge is always there. The battle for the hearts and minds of motivated people never ends. DON’T QUIT. EVER. T Plus join the TANK™ Facebook group community where you can give and receive TANK™ training ideas and tips, ask questions and get answers, and get the inside scoop on TANK™ from Torque before anyone else. Just search ‘The TANK™ Community’ group on Facebook! TORQUEFITNESSsuSA f TORQUEFITNESS SALESOTORQUEFITNESS.COM TORQUEFITNESS.COM I 763-754-7533  WATCH ON YOUTUBE: (check out these full TANK TM workouts for more inspiration)
https://youtu.be/xvfTSWz2Jpo & https://youtu.be/6ZP_Kzi6eq8

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