Instruction Manual

ROWING DIRECTION
The bi-directional resistance with unique elliptical motion allows you to work both sides of your body,
targeting specific muscle groups in one direction while you rest and recover others. This gives you the
ultimate full body workout while allowing you to maintain high intensity without muscle burnout.
Determine your direction by focusing your attention on the movement of the fork arms around the base
wheel. We refer to the top of the wheel as the top of the “hill.”
REVERSE
Fork arms are moving from FRONT to REAR over
the top of the hill.
FORWARD
Fork arms are moving from REAR to FRONT over
the top of the hill.
Action: Similar to a traditional rowing motion.
Focus on pulling with your upper body over the
hill; rest on the downward momentum.
Targets: Back, biceps, rear deltoids, forearms,
quads, calves.
Getting Started: Begin in the layback position,
with the handles at your chest. Push and ride
the momentum down the hill, then pull over the
hill.
Changing Direction: As you ride the
momentum down the hill, begin to slow your
speed. When the fork nears the top of the wheel
at the front, gently push forward to reverse
direction. Ride the momentum down the hill to
the rear of the wheel, then push over the hill.
Action: Opposite of a traditional rowing motion.
Focus on pushing with your upper body over the
hill; rest on the downward momentum.
Targets: Chest, triceps, front deltoids,
hamstrings, glutes, abs
Getting Started: Begin leaning forward, with
the handles at your feet. Pull and ride the
momentum down the hill, then push over the
hill.
Changing Direction: As you ride the
momentum down the hill, begin to slow your
speed. When the fork nears the top of the wheel
at the rear, gently push forward to reverse
direction. Ride the momentum down the hill to
the front of the wheel, then pull over the hill.
19