User Manual

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH

FITBENCH.COM

US and International Patent Pending

FITBENCH FLEX WORKOUT IDEAS

Leg Exercises

Quadriceps

1) FITBENCH FLEX “wall” squat: Adjust the FITBENCH FLEX top to the highest position

(should be near 90-degrees). With your feet slightly wider than shoulder-width apart, sit back

and rest your back on the top. Your knees should be at a 90-degree angle and your hamstrings

should be parallel to the floor. Hold your arms straight out in front of you, parallel to the floor –

palms facing down. Hold this position for as long as possible.

• Increased difficulty: You can increase the intensity by performing the same

exercise, but also holding dumbbells in either hand, letting them hang at your

sides. You can also slowly lift one leg 2 inches off floor, replace, and then lift the

other 2 inches off floor and replace. Repeat doing this until you no longer can.

2) FITBENCH FLEX box jump: Stand in front of the FITBENCH FLEX on the long side with feet

shoulder-width apart. Dip your knees and jump onto the FITBENCH FLEX with a soft landing.

(Note: try to land as light as possible and make very little noise – this will recruit more muscle

fibers.) Step down, reset feet, and repeat. This exercise can also be done with the slam ball for

an added challenge.

3) Single leg FITBENCH FLEX squat: Stand on top of the FITBENCH FLEX standing on your

left leg. Hold your arms straight out in front of you. Keep your core engaged and torso as

upright as possible. Balancing on your left foot, bend your left knee, and slowly lower your body

until the top of your thigh is parallel to the floor. Pause, then push your body back up to starting

position. Do this several times with your left leg, then switch to your right leg.

4) Kettlebell goblet squat: Grab one of the kettlebells with both of your palms cupping the ball

portion of the kettlebell. Hold the kettlebell close to your chest, standing upright with your

elbows pointing down at the floor. Squat down as deep as possible, pause, then push yourself

back to the starting position.

5) Dumbbell jump squat: Grab a pair of dumbbells at arm’s length at your sides with your

palms facing each other. Dip your knees down low and explosively jump as high as you can.

Land as softly as possible on the balls of your feet and repeat.

• Increased difficulty: Try doing a shrug and curl at the top of your jump and

landing with the dumbbells at your shoulders.