BODYCRAFT PFT210V2 Functional Trainer User Guide

BODYCRAFT PFT210V2 Functional Trainer

Product Information

The product is a core training machine that offers various exercises to strengthen different muscle groups. It comes with optional attachments such as a long bar, sports stick, and handles for a versatile workout experience.

Long Bar Chest Press
To perform the Long Bar Chest Press exercise, adjust both pulleys to chest height and attach the Long Bar. Stand in the middle of the machine and grip the Long Bar with an overhand shoulder-width grip. Press the bar forward, parallel to the floor, and resist as you return to the starting position. This exercise primarily targets the Pectorals Major and Minor (chest), Anter or Deltoids (shoulder), and Triceps (back of arm) muscles.

Sports Stick Golf Swing
For strengthening your golf swing, adjust one pulley to its lowest position and attach the Sports Stick. Stand sideways to the pulley and assume your golf stance. Grip the Sports Stick as if it were a golf club and practice your swinging motion. You can adjust the pulley to different heights to focus on different areas of your swing.

Sports Stick Baseball Swing
To strengthen your baseball or softball swing, adjust one pulley to shoulder level and attach the Sports Stick. Stand sideways to the pulley and assume your swing stance. Grab the Sports Stick as if it were a bat and practice your swinging motion. Similar to the golf swing exercise, adjusting the pulley to varying heights allows you to strengthen your swing in multiple planes.

Boxing Punch
For the Boxing Punch exercise, adjust one handle to shoulder height. Grab the handle and face away from the machine. Practice your boxing punch motion. You can perform this exercise with one hand or both hands simultaneously.

Core Twist
The Core Twist exercise targets your entire midsection. Adjust one handle to waist height. Grab the handle and step away from the machine while standing sideways. Stabilize your lower body and hold the handle at waist level. Twist away from the machine, keeping your hips stationary and engaging your oblique and abdominal muscles. Repeat the motion for the other direction.

Golf Swing
To strengthen your golf swing, adjust one handle to the lowest position. Grip the handle as you would a golf club and practice your swing. Adjusting the handle to different heights allows you to emphasize different areas of your swing.

Lunge to Press
Lunge to Press is a full-body exercise for strength and coordination. Adjust both handles to their lowest positions and stand in the middle of the machine. Raise both handles to shoulder height and carefully step forward with one foot. While maintaining the lunge position, squat down until your rear knee almost touches the floor. As you stand up, simultaneously raise the handles overhead. Lower the handles to your shoulders while repeating the squat motion.

Overhand Pitch
To strengthen your throwing motion, adjust one handle to shoulder height. Grab the handle and practice your throw.

Press to Twist
For the Press to Twist exercise, adjust both handles to chest height. Stand one step in front of the machine facing away. Grab each handle and hold them at chest level. Slowly press one arm out and across your body while simultaneously twisting your torso to its full range of motion. Repeat the motion with the other arm.

Long Bar Wood Chop

For Long Bar Wood Chop, first adjust one pulley to its top position and attach one end of the Long Bar. Stand out in front and sideways to the machine. Place your outer most hand at the end of the bar not attached, and your other hand further up the bar at slightly wider than shoulder width. The motion is one similar to swinging an axe, or casting a fishing rod. Remain in control at all times. Repeat for other side.
Primary muscles worked: This is a complete upper body workout. Espe-cially good for Core muscles.

Long Bar Standing Clean & Jerk

For Long Bar Standing Clean & Jerk, adjust both pulleys to their lowest position and attach the Long Bar. Stand in the middle of the pulleys fac-ing away from the machine. Grab the bar using a shoulder width over-hand grip. Stand upright with Long Bar at arms length. While maintain-ing correct posture, simultaneously pull the bar to shoulder height while flipping your wrists and elbows around the bar. Press the bar straight over head. Stay in control and lower to the starting position.
Primary muscles worked: Deltoids (shoulder), Trapezius (upper back).

Long Bar Chest Press

For Long Bar Chest Press, first adjust both pulleys to bout chest height and attach the Long Bar. Stand in the middle of the machine and grab the Long Bar with an overhand shoulder width grip. Press the bar forward, parallel to the floor. Resist as you return to the starting position.
Primary Muscles Worked: Pectorals Major and Minor (chest), Anterior Deltoids (shoulder), Triceps (back of arm).

Sports Stick Golf Swing

To strengthen your golf swing, adjust one pulley to its lowest position and attach the Sports Stick. stand sideways to the pulley and assume your golf stance. Grip the Sports Stick as if it were a golf club and practice your swinging motion. Try adjusting the pulley to varying heights to emphasize different areas of your swing.

Sports Stick Baseball Swing

To strengthen your baseball, or softball swing, first adjust one pulley to shoulder level and attach the Sports Stick. Stand sideways to the pulley and assume your swing stance. Grab the Sports Stick as if it were a bat and practice your swinging motion. Try adjusting the pulley to varying heights to strengthen your swing in multiple planes.

Boxing Punch

For the Boxing Punch, adjust one handle to about shoulder height. Grab the handle and face away from the machine. Practice a boxing punch. This exercise can also be done with both hands simultaneously.

Core Twist

The Core Twist works your entire mid section. Adjust one handle to about waist height. Grab the handle and step away from the machine, standing sideways. Stabilize your lower body. Hold the handle at waist level and twist away from the machine. Remember to keep your hips stationary and twist using your oblique and abdominal muscles. Repeat for the other direction.

Golf Swing

To strengthen your golf swing, adjust one handle to the lowest position. Grip the handle as you would a golf club and practice your swing. Adjust the handle to different heights to emphasize different areas of your swing.

Lunge to Press

Lunge to Press is a great full body exercise for strength and coordination. Adjust both handles to their lowest positions and stand in the middle of the machine. Raise both handles to shoulder height, and carefully step forward with one foot. While maintaining this lunge position, carefully squat down until your rear knee almost touches the floor. As you stand up, simultaneously raise the handles over head. Lower the handles to your shoulders while you repeat the squat.

Overhand Pitch

To strengthen your throwing motion, adjust one handle to shoulder height. Grab the handle and practice your throw.

Press to Twist
For Press to Twist, adjust both handles to chest height. Stand one step in front of the machine facing away. Grab each handle and hold at chest level. Slowly press one arm out and across your body. Simultaneously twist your torso to full range of motion. Repeat the motion with the other arm.

Squat to Press
Squat to Press is a great full body exercise that requires a bit of coordination. Adjust both handles to their lowest positions. Stand in the middle of the machine, grab both handles and raise them to shoulder height. While holding the handles at shoulder height carefully squat down until your thighs are parallel to the floor. As you stand up, simultaneously raise the handles over head. Lower the handles to your shoulders before you repeat the squat.

Squat to Press- Converging
Converging Squat to Press is a great full body exercise that requires a bit of coordination. Adjust both handles to their lowest positions. Stand in the middle of the machine, grab both handles and raise them to shoulder height. While holding the handles at shoulder height carefully squat down until your thighs are parallel to the floor. As you stand up, simultaneously raise the handles over head and together. Lower the handles to your shoulders before you repeat the squat.

Lunge to Press

Lunge to Press is a great full body exercise for strength and coordination. Adjust both handles to their lowest positions and stand in the middle of the machine. Raise both handles to shoulder height, and carefully step forward with one foot. While maintaining this lunge position, carefully squat down until your rear knee almost touches the floor. As you stand up, simultaneously raise the handles over head. Lower the handles to your shoulders while you repeat the squat

Tennis Backhand

To strengthen your tennis swing, adjust one handle to about knee level. Grip the handle as you would a tennis racquet and practice your swing. Adjust the handle to different heights to practice different angles.

Wood Chop High to Low

For Wood Chop High to low, adjust one handle to its highest position. Grab the handle and stand one step away from the machine, sideways to the handle. Grab the handle with both hands. Keep your arms straight and pull the handle down and across your body as if chopping a tree with an axe. Twisting your torso during the exercise is a great way to incorporate all the core muscles.

Wood Chop Low to High
For Wood Chop Low to High, adjust one handle to its lowest position. Grab the handle and stand one step away from the machine, sideways to the handle. Grab the handle with both hands. Keep your arms straight and pull the handle up and across your body as if chopping a tree with an axe. Twisting your torso during the exercise is a great way to incorpo-rate all the core muscles.

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