Exercises

Basic Usage

Learning the basics of Pro Fitter is easy. The most important point is to always maintain good body posture with a heads-up position. Start on a flat, smooth surface in a clear area. If necessary use a wall bar, ski poles or have a spotter for additional support.

1. Side-to-side

	Check the machine for proper tension setting based on your weight (see chart).
	Gently step on foot pads with feet centrally positioned. Concentrate on proper posture. If possible, use a mirror or window to see your reflection. Keep your head up!
	Gently transfer your weight from one foot to the other with a smooth flowing motion. DO NOT fight the machine - work with it.

	As your rhythm increases you will get closer to the bumpers at each end. Good posture is more important than lateral distance travelled.
	Always maintain good upright posture with eyes focused in front of you! Pay attention to balance.
	Congratulations! You have mastered the basics of using the Pro Fitter.

Fundamental Usage

Challenge yourself on the Pro Fitter for muscular balancing, trunk and leg strengthening, injury rehabilitiation and ski conditioning.

Easy = basic exercises.
Intermediate = require good form & control.
Advanced = use extreme care or spotter.

2. Slalom

3. Giant Slalom

Easy

Control rapid weight transfer from one foot to the other with limited upper body movement. Concentrate on proper foot placement by pushing on the inner side of the weighted foot. Keep the skate in the middle portion of the rocker base.

Hip Rotator
Quads
Calves

Intermediate

Use a slower, longer and more controlled weight transfer. Work at travelling further on each weight shift. Concentrate on proper foot position. (Notice outer ankle position.)

Quads & Glutes
Abdominal
Stabilizers
Balance

4. Downhill

5. Power Thrust

Advanced

Place feet near outer edge of footpads, tuck chest into thighs and position hands in front of body. By placing machine on a lighter tension a slow curving motion can be simulated. USE CAUTION AND KEEP YOUR HEAD UP.

Abdominals
Quads & Calves
Lumbar Spine

Intermediate

Place one foot on the end cap and the other on the foot pad. With a straight back, push the skate out and back repeatedly in a slow controlled manner. Repeat on both legs.

Glutes & Quads
Lower Back
Overall Endurance

6. Leg Extensions

7. Kick Back

Easy

With one foot on the end cap and the other across the foot pad, keep weight forward and extend the front leg in a controlled manner. Return slowly and repeat.

Quads
Trunk Stabilizers
Balance

Intermediate

Similar to the Leg Extension except the focus is on the rear leg. With a stable, controlled movement, extend the leg back to the end and repeat on both legs.

Glutes & Quads
Hamstrings
Trunk Stabilizers
Balance

8. Ab/Adduction

Advanced

Place foot between the center foot pads, with weight primarily on front foot. Slide the skate side to side in a controlled manner. Low resistance recommended.

Ab/Adductor
Peronei
Hip Rotato
Groin

Advanced Usage

The Following exercises require a good working knowledge of Pro Fitter. Use caution and common sense with these and all Pro Fitter exercises.

Easy = basic exercises.
Intermediate = require good form & control.
Advanced = use extreme care or spotter.
Extreme = extremely difficult, falls should be expected.

9. Sitting Leg Extension

10. Abdominal Crunches

Easy

A fun, easy exercise for trunk control and improved ROM in knee or ankle joint. Feet may be on the end cap or on the floor. Many variations.

Quads
Hamstrings
Trunk Stabilization

Advanced

Standing at one end of the Pro Fitter in a pike position, grip the platform firmly. Keeping the shoulders directly over hands, lower hips to push forward, then raise the hip to pull the skate back.

Back Muscles / Abdominals
Shoulder & Triceps

11. Sitting AB

12. Sitting Luge

Easy

Sit on the platform with feet on ground in front and hands grasping the platform under the butt, keep head central and rhythmically swing hips from side to side.

Obliques
Abdominals
Trunk Stabilizers

Advanced

Sit in same position as Sitting AB, only raise heels from the floor. Concentrate on keeping the head and heels central. To increase difficulty, lean back as far as possible.

Abdominals
Hips and Thighs
Stomach & Sides

13. Shoulders

14. One Arm

Advanced

This is very similar to the Abdominal Crunches. Keep the back flat, only the arms are used to move the skate forward and then back.

Abdominals
Shoulders
Triceps
Stabilizers

Easy

Focus on weight bearing closed chain shoulder rehab. Resistance must be very low. ( 1 or 2 cords). Maintain slow controlled movement with no pain.

Shoulders
Rotators Cuff

15. Push - Up

16. 90° One Leg

Intermediate

Do a basic push up from the feet or knees. Move the skate from side to side. It is important to keep the head central with weight equally on both hands.

Chest /Shoulders
Deltoids & Triceps
Abdominals
Stabilizers

Extreme

Start with both feet facing the end of the Pro Fitter. Once you have good rhythm, carefully unweight one foot. Please use a spotter.

Quads & Glutes
Hips Stabilizers
Balance

17. Lateral One Leg

18. 45° Both Legs

Extreme

On the platform, start moving the skate with both feet. Once you have a good rhythm try to carefully unweight one foot.

Warning! This exercise is extremely difficult and requires a spotter.

Intermediate

Stand on platform at 45 degree angle. With smooth rhythm, push equally on both legs. Variation combining with deep knee bends.

Abdominals
Quads & Glutes
Lumbar Spine Balance

19. Ankles

20. Knees

Advanced

Keep knees straight pushing skate forward with toes and pulling back with heels. Concentrate on using only the ankles and calves, all other muscles are relaxed.

Calves & Ankle Stability
Proprioception / Balance

Advanced

Stand centrally on the platform facing the end of the Pro Fitter. With concentration on the knee joint, drive the skate forward then pull it back with the hamstrings.

Quads
Hamstrings
Knee Stabilizers

21. Stomach Pike

Advanced

In the same position as the Knees exercise keeping the legs straight, push your feet forward with your stomach and then pull back again with lower spine muscles, knees should not bend.

Abdominals/Lumbar

WARNING - Do not use this equipment without a complete understanding of its intended purpose and function. By stepping on this equipment the user accepts full responsibility for all risks and injury and waives any right to themselves, their heirs, their executors or any part to hold the manufacturer or it's representatives responsible for any direct or indirect damages whatsoever caused by use of this equipment. Only use Fitter products in a safe clear area on a flat dry surface. Children must not play on this equipment unattended. Consult a physician before starting this or any exercise program.