MERAKI The completeness in passion and devotion it takes to get something done. It is simply an act of putting a sliver of your soul into anything that you do. Behind the scenes of every success story, there is the concealed tale of dedication amidst disappointments where passion trumps every excuse to give up. The journey to physical fitness is laced with excuses to give up and whenever you are tempted to pull out an excuse card, remember “Meraki”. Every great achievement requires focus and commitment, but above all, what it truly needs is passion, intensity, and soul. Meraki represents putting a piece of yourself – your creativity, love, and soul – into what you are doing, just as in the new GLUTEBUILDER® MERAKI. GLUTEBUILDER® MERAKI embodies the true meaning of its name and it has been developed and built with heart and soul. Every angle, height, measurement/dimensions, material, and feature have been methodically analysed, grounded in cutting edge science and biomechanics to bring you the utmost performance and training experience; it is built to build.
The existence of goals is to be achieved. All that matters is what drives you to achieve those goals and what gives meaning to your work. There is no goal too big or too small when you put your heart to it. As Meraki has inspired the development and design of the new GLUTEBUILDER®, we believe it would also inspire you through every exercise, set, and rep on your fitness journey. When training with GLUTEBUILDER® MERAKI, we encourage you to be present, live, and feel each and every moment. Showing the best version of you, as you put a little bit of your soul and yourself into it. Train with all your effort, enthusiasm, eagerness, and complete love.
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FOR YOUR GENERAL SAFETY
INTENDED USE. EXERCISES
1.1 Precautionary Measures
4.1 Intended use
CONT 1.2 Maximum User Weight 1.3 Labelling
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PRODUCT FEATURES AND NAME OF COMPONENTS 2.1 Product Features 2.2 Name of Components
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OPERATIONAL INSTRUCTIONS: HOW TO USE: 3.1 How to adjust the inclination angle of the bench
4.2 Exercises
4.2.1 Hip thrust
4.2.2 Glute bridge
4.2.3 Deadlift 4.2.4 Prone hip extensions 4.2.5 Bulgarian split squat 4.2.6 Quadruped hip extension
4.2.7 Glute kick backs
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INSTALLATION AND INSTRUCTIONS
/6. ASSEMBLING INSTRUCTIONS
/7. GENERAL MAINTENANCE AND CARE 7.1 General information 7.2 Cleaning and Care of the Frame
/10. /11. PRODUCT IDENTIFICATION
TENTS 7.3 Cleaning and Care of the Upholstery
7.4 Cleaning and Care of the Bench Guide Rods 7.5 Nuts and Bolts
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TORAGE AND MOVING 8.1 Storage Method 8.2 Moving Method
/9. PRODUCT WARRANTY
CONTACT
MANUAL GLUTEBUILDER MERAKI
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FOR YOUR GENERAL SAFETY
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MANUAL GLUTEBUILDER MERAKI
Please read this manual from beginning to end and follow it carefully before using the equipment for the first time. Dangerous situations can arise if you fail to do so! Keep the manual in a safe place so that you can refer to it as and when necessary. If you find some parts of the manual confusing, then please ask for the advice of an authorized person or contact our customer service advisers. Read and follow all the instructions and warnings on the exercise machine itself!
This exercise equipment is designed and built for optimum safety. However, certain precautions must be applied whenever you operate a piece of exercise equipment. Make sure to read the entire manual before assembling and/or operating this machine. Also, please note the following safety precautions: The symbol used in this instruction manual and on the equipment is intended to point out potential dangers when using it.
! WARNING 1. Consult a physician prior to commencing an exercise program. If at any time during exercise you feel faint, dizzy, or experience pain, stop and consult your physician. 2. Injuries to health might result from incorrect or excessive training. 3. Even with proper use, you assume a risk of injury when using this type of equipment. 4. Use this equipment for its intended purpose ONLY. 5. Do NOT modify the equipment. 6. Keep children under the age of 16 away from this strength training equipment. Teenagers must be supervised at all times while using this equipment. 7. The maximum allowable weight of any person using this equipment is 150 kg or 330 pounds. Do not exceed the maximum specified user weight. 8. The maximum allowable training weight with the barbell is 250 kg or 550 pounds. Do not overload or unevenly load the barbell. 9. Inspect the equipment before use. Do not use the equipment if you see signs of wear or if it appears damaged, loose or inoperable. In this case, notify the staff immediately. 10. When adjusting any adjustable mechanism make certain that it is fully engaged prior to use to prevent unintended motion. 11. Keep body, hair, clothing and fitness accessories clear of all moving parts.
13. Wear supportive, non-slip shoes when on the equipment. 14. Make certain all bands and straps are properly secured at both ends and pre-stretched, not loose. 15. Make sure the weight plates are fully engaged. Use retention devices to retain weight discs. 16. Allowing resistance straps, bands, or other means to be attached to the equipment without placing substantial amount of the user weight onto the foot platform while exercising may result in serious injury. 17. Load one disc at a time per side on the barbell and to alternate sides that the weight discs are applied. The difference in load between the sides of the barbell shall never exceed 25kg or 45lb, depending on the set of weight discs in use. 18. When using a barbell with weights and/or bands attached, ALWAYS make certain that the barbell is centered between the side supports of the equipment and that the bands on both sides are attached in exactly the same way. 19. When using a barbell, grasp it at a width that avoids any pinching with the side supports of the equipment. 20. Carefully follow the illustrated procedures in the exercise manual. Do only these exercises. 21. Maximum weight storage horn capacity per side is 60 kgs or 130 pounds. 22. Do not remove any markings or symbols from the machines, in particular safety labels and warning signs. Replace if damaged, illegible or lost.
12. Check all bands and straps for condition and do not use if worn or containing holes.
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MANUAL GLUTEBUILDER MERAKI
23. Before using the equipment, ensure to go through a comprehensive warm-up that might include stretching, mobility and activation exercises and drills. 24. Before loading a given exercise, make sure to master (optimal technique execution) first the exercise with your own bodyweight for a variety number of repetitions. When adding any external load (barbell, barbell and weight discs, resistance bands or a combination of resistance bands and a barbell), make sure to use an appropriate intensity (load) for your age, size, conditioning and capabilities. Perform all the exercises slowly and under control. 25. The weight offered by a resistance band is determined by its elasticity properties and dimensions (thickness, length and width). When using a resistance band, begin by using the band that offers the least resistance (thiner and narrower).
Likewise, bear in mind that the intensity provided by a given band will also depend upon its starting degree of stretching. The more the band is pre-stretched at the starting position, the more resistance it will generate during the exercise. 26. When performing the barbell Hip Thrust or Barbell Glute Bridge exercise, it’s highly recommended to use any form of padding at the point of contact between the barbell and the user’s hips to prevent pain and undesired pressure. 27. The side supports are not meant to catch the barbell when performing deadlifts. DO NOT drop the barbell. If you want to drop the barbell, you must place rubbered tiles of about 1 or 2 inches thick at both sides of the equipment, so that the barbell doesn’t make contact with the side supports when dropping it. Only Olympic size plates can be used for this purpose.
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MANUAL GLUTEBUILDER MERAKI
1.1. PRECAUTIONARY MEASURES
1.3. LABELLING
The machines are not sterile and should not be used by people with contagious diseases or open wounds.
The following 2 labels can be found on the equipment:
1.2. MAXIMUM USER WEIGHT GLUTEBUILDER MERAKI is designed and constructed for a maximum body weight of 150 kg or 330 pounds. People who are heavier than this should not use it.
1. The serial number sticker displays information about the manufacturer and standard-specific content. 2. Warnings label.
GLUTEBUILDER LLC 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311 USA Phone: + 34 632171430 Email: glutebuilder@protonmail.com
Category S (Studio) Machine conforms to ISO 20957-1 Max. user weight 150kg/330 pounds Max. training load 250kg/550 pounds
Serial number
!
W ARNING
DEATH OR SERIOUS INJURIES CAN OCCUR ON THIS EQUIPMENT
1. Consult a physician prior to commencing and exercise program. If at any time during exercise you feel faint, dizzy, or experience pain, stop and consult your physician. 2. Injuries to health my result from incorrect or excessive training. 3. Even with proper use, you assume a risk of injury when using this type of equipment. 4. All warnings and instructions must be read, followed and proper instructions obtained prior to use. Refer to the user manual for additional warnings and safety information. 5. Use this equipment for its intended purpose ONLY. 6. Do NOT modify the equipment. 7. Keep children under the age of 16 away from this strength training equipment. Teenagers must be supervised at all times while using this equipment.
8. The maximum allowable weight of any person using this equipment is 150 kg or 330 pounds. 9. The maximum allowable training weight with the barbell is 250kgs or 550 pounds. 10. Inspect the equipment before use. Do not use the equipment if you see signs of wear or if it appears damaged, loose or inoperable. In this case, notify the staff immediately. 11. When adjusting any adjustable mechanism make certain that it is fully engaged prior to use to prevent unintended motion. 12. Keep body, hair, clothing and fitness accessories clear of all moving parts. 13. Check all bands and straps for condition and do not use if worn or containing holes. 14. Wear supportive, non-slip shoes when on the equipment. 15. Make certain all bands and straps are properly secured at both ends and pre-stretched, not loose. 16. Make sure the weight plates are fully engaged. Use retention devices to retain weight discs.
17. Allowing resistance straps, bands, or other means to be attached to the equipment without placing substantial amount of the user weight onto the foot platform while exercising may result in serious injury. 18. Load one disc at a time per side on the barbell and to alternate sides that the weight discs are applied. The difference in load between the sides of the barbell shall never exceed 25kg or 45lb, depending on the set of weight discs in use. 19. When using a barbell with weights and/or bands attached, ALWAYS make certain that the barbell is centered between the side supports of the equipment and that the bands on both sides are attached in exactly the same way. 20. When using a barbell, grasp it at a width that avoids any pinching with the side supports of the equipment. 21.Carefully follow the illustrated procedures in the exercise manual. Do only these exercises. 22. If you need to get access to all warnings and instructions, please visit the website www.theglutebuilder.com 23. DO NOT REMOVE THIS LABEL. REPLACE IF DAMAGED, ILLEGIBLE OR LOST. ASTM F1749
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MANUAL GLUTEBUILDER MERAKI
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PRODUCT FEATURES AND NAME OF COMPONENTS
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MANUAL GLUTEBUILDER MERAKI
2.1. PRODUCT FEATURES
2.2. NAME OF COMPONENTS
1. Bench with 9 numbered angle adjustable positions to allow proper set up for multiple exercises.
1 Pin (to adjust the inclination angle of the bench)
2. Bench’s padding and dimensions especially designed for maximum comfort.
2 3 4 5 6 7 8 9 10 11
3. Non-slippery glued layers at platform enable a safe and stable exercise performance. 4. Side supports allow to easily accommodate and set up the barbell during certain exercises regardless of the weight or weight’s discs being used. 5. Side supports provide top protections to absorb and decrease noises as well as to prevent damages on the barbell and frame. 6. Eight pairs of numbered band pegs at each side support enable endless and unique exercises variations.
Bench Vertical barbell holder Weight discs horns Side supports Resistance band pegs/pins Foot platform Platform connector Non-slippery layers Spars (stoppers) Wheels
7. Two integrated weight storage horns for a convenient loading/unloading barbell maneuverer. 8. Integrated vertical barbell holder.
10 5 2
8 7
9
6
3 1
4
11
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OPERATIONAL INSTRUCTIONS HOW TO USE
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MANUAL GLUTEBUILDER MERAKI
3.1. HOW TO ADJUST THE INCLINATION ANGLE OF THE BENCH
• Use one hand to pull out the pin (1) while holding one of the edges of the bench with the other hand. The bench can then rotate freely.
• Set the desire degree of inclination and release the pin making sure it has been securely locked.
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INTENDED USE: EXERCISES
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MANUAL GLUTEBUILDER MERAKI
4.1. INTENDED USE
between the anterior superior iliac crest and the pubic bone.
• Multi-functional strength training equipment designed to perform exercises involving the lower body musculature. • Resistance bands, barbell and weight discs, as well as the own user bodyweight can be implemented to carry out such exercises. • GLUTEBUILDER® MERAKI is designed to be used with an Olympic barbell of a length from 1.90 to 2.20 meters or 74.8 to 86.6 inches.
4.2. EXERCISES The GLUTEBUILDER® MERAKI equipment design is intended for the use of the following exercises only:
4.2.1 HIP THRUST The Hip Thrust exercise is a shoulder elevated Glute Bridge motor pattern, with an increased range of motion. This exercise is an anterior-posterior loaded hip extension movement where the Gluteus Maximus acts as the prime mover. It is executed in supine position, with the upper back supported in an elevated point (bench) where the body tilts, and feet are placed flat on the ground. The load is placed over the hips and moved vertically. Set up • Begin seated on the feet platform with the bench directly behind you. • The point of support where the body tilts over the bench should be just below the shoulder blades. • Recommended Bench position number 6 or 7. • The knee angle or distance between the feet and hips at starting position should allow the trainee to maintain shins vertical when hips are fully extended. • As a rule of thumb, feet can be placed slightly wider than shoulder width and pointing out slightly. Nevertheless, this may vary depending on personal preference in terms of feeling and comfort. • When loading the exercise with a resistance band or a barbell, make sure they are placed
Execution • Initiate the movement by driving through the heels/mid-foot and extending the hips almost vertically to the ceiling while keeping the back straight. • Lockout the movement reaching full hip extension by posteriorly tilting the pelvis and squeezing the glutes while keeping the lumbar spine in a neutral position. This will allow the glutes to be targeted and decrease erectors spinae involvement. • Make sure to embrace your core and maintain neutral spine throughout the movement. • Do not over-arch, allowing lumbar hyperextension. • Keep rib cage down during the execution to prevent spine overextension. • Tuck the chin slightly, having neck flexion and forward eye gaze. This will help you to prevent the pelvic from tilting anteriorly. • Descend and return to the start position in the same fashion under control. • Do not push with the toes. Even though you should drive the movement through the heels/ mid-foot, be aware of pushing the load vertically to the ceiling, rather than pushing yourself against the bench. This could increase quadriceps involvement and your feet could slip forward. • Do not keep your head and upper back in contact with the bench when descending or when reaching starting position. By having these body parts stationary on the bench while moving up and down, spine motion will be increased, which cause erectors spinae to be more involved, overarching the lower back and tilting the pelvic anteriorly, which all lead to a diminished Gluteus Maximus activation. • You want to maintain your spine stable, neutral and without any motion. Movement should occur only at the hips. • You should aim to reach full hip extension in each and every repetition. • If weight does not allow you to achieve full range of motion, decrease the load.
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MANUAL GLUTEBUILDER MERAKI
• When using an elastic band as resistance, make fist and push the edge of the bench with the back of your upper arms. This will activate the lats, which contributes to create core stability and glute activation through the thoracolumbar fascia. • When using a barbell or a combination of a barbell and two short elastic bands as resistance, pla-
ce hands facedown on the bar and press the bar slightly downward to increase core stability and aid force transmission. Thiswill also add stability to the bar. • Use your hands to hold the bar securely in place and prevent it from rolling up during the movement.
4.2.1.1 BARBELL HIP THRUST
• Roll up the barbell and position it directly above the hips. Make sure the bar is centered right between the hips and that the unpadded part of the hip pad is facing upwards. • Execute as aforementioned described.
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MANUAL GLUTEBUILDER MERAKI
4.2.1.2 HIP THRUST WITH RESISTANCE BAND
Place the resistance band underneath the side supports by attaching it to a pin of one of the sides (recommended pin number 3). Once it’s securely attached in one end, grab it at about 4 or 5 inches of the other band’s edge with one hand, and use your bodyweight to pull it over the opposite side, using the other hand to attach it at the same pin of the other side support. • To release the band, proceed in the same manner. Grab the band with one hand and pull it over the pin. The band will get loose, so that you can easily detach the band from the pin with the other hand. • Execute as aforementioned described.
4.2.1.3 BARBELL HIP THRUST WITH TWO RESISTANCE BANDS a. Using only one strip of the elastic bands:
• Enter one short resistance band into both sides of the barbell. • Load the barbell with weight discs if needed. Sit down at the starting position and roll the barbell up to your hips. • Attach the bands symmetrically from pin number 1 to pin number 4 at each side support so that bands are pre-stretched and not loose. • Make sure that the distance at which the bands are positioned over the barbell are the same at both sides. Once the exercise has been performed, detach the bands from the pins and roll the barbell forward. • Execute as aforementioned described.
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MANUAL GLUTEBUILDER MERAKI
b. Using both on strips of the elastic bands:
• Load the barbell with weight discs if needed. Sit down at the starting position and roll the barbell up to your hips. • Loop both bands over the barbell and attached to several pins at each side support so bands are pre-stretched not loose. • Once the exercise has been performed, detach the bands from the pins and roll the barbell forward. • Execute as aforementioned described.
4.2.2 GLUTE BRIDGE The Glute Bridge is one of the main lower body motor patterns. This exercise is an anterior-posterior loaded hip extension movement where the Gluteus Maximus acts as the prime mover. It is executed performed lying on the ground in supine position. The load is placed over the hips and moved up and backwards. Set up
anterior superior iliac crest and the pubic bone. Use a form of padding if required for extra comfort. Execution • Embrace your core and slightly tilt the pelvic posteriorly, decreasing the space between the lumbar spine and the ground. This will aid to perform a proper motor pattern.
• Place a mat between the ground and the platform, so that feet can be in contact with the platform when exercising. IF available, use the GLUTEBUILDER® MULTIPURPOSE PAD to position your upper back have a longer range of motion.
• Initiate the movement by driving through the heels/mid-foot and extending the hips diagonally back and upwards while keeping the back straight.
• Sit down with legs fully extended facing the bench so that when performing the exercise, the hips move under the scope of the lateral support. • Bend your legs as you lie flat on your back on the mat, with knees at about a 90 degrees angle.
• Lockout the movement reaching full hip extension by posteriorly tilting the pelvis and squeezing the glutes while keeping the lumbar spine in a neutral position. This will allow the glutes to be targeted and decrease erectors spinae involvement.
• As a rule of thumb, feet can be placed slightly wider than shoulder width and pointing outward slightly. Nevertheless, this may vary depending on personal preference in terms of feeling and comfort.
• Make sure to embrace your core and maintain neutral spine throughout the movement. • Do not over-arch, allowing lumbar hyperextension.
• Make sure the band is placed just between the
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MANUAL GLUTEBUILDER MERAKI
• Keep rib cage down during the execution to prevent spine overextension.
• Descend and return to the start position in the same fashion under control.
• Tuck the chin slightly, having neck flexion and forward eye gaze. This will help you to prevent the pelvic from tilting anteriorly.
• If you want to get constant tension, do not rest at the bottom of the movement by making contact with the glutes at the ground.
4.2.2.1 GLUTE BRIDGE WITH RESISTANCE BAND
• Place a resistance band underneath the side supports and attached it as aforementioned described (4.2.1.2) at the pin number 6 or 7. • Execute as aforementioned described.
4.2.2.2 FEET ELEVATED GLUTE BRIDGE WITH RESISTANCE BAND
• This is the only exercise setting using the GLUTEBUILDER® that might be difficult without a spotter. • Position the bench at number 5. • Place a mat covering the platform or the GLUTEBUILDER® MULTI-PURPOSE PAD if available. First attach the band as described at pins number 1 or 2. Sit down facing the bench, pull the band toward your chest and enter your legs under the resistance band, positioning the heels on top of the bench and lie down with 90 degrees ankle-knees-hips angle. • Execute as aforementioned described. As you extend the hips diagonally backwards, pull the heels toward your glutes simultaneously to increase hamstring activation.
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MANUAL GLUTEBUILDER MERAKI
4.2.3. DEADLIFT WITH RESISTANCE BANDS Deadlift is a whole-body exercise with an emphasis on the posterior chain musculature. It´s an axial loaded hip extension movement performed in a standing position. As the hips extend and approach the full hip extension position, there is a mecha-
nical advantage that decreases the actual torque applied to the hip joint. However, by looping resistance bands to the barbell the load modifying the resistance profile.
4.2.3.1. CONVENTIONAL DEADLIFT WITH RESISTANCE BANDS
SET UP • Place a barbell centred onto the side supports.
tension.
• Enter one short resistance band into both sides • Pull the barbell up by pressing the feet against the ground, extending knees and hips, while keeof the barbell. ping the back straight (neutral). • Load the barbell with weight discs if needed. Symmetrically the bands over the pin number • When the barbell passes the knees, drive the 7 and 4 at each side support so that bands are hips forward with a powerful glute contraction. pre-stretched and not loose. • Lockout the movement by extending the hips • Make sure that the distance at which the bands and squeezing the glutes. are positioned over the barbell are the same at • Descend and return to the start position in the both sides. same fashion under control. • Stand in front of the bar with the back facing • Rounding the lumbar spine will lead to signifithe bench. cant stress on the lower back and highly increases the risk of injury. Keep neutral/straight spine at EXECUTION all times. • Position your feet straight, about halfway under the bar, with a comfortable and natural width • Maintain shoulders back and down, and do not overextend the neck. (normally hip width apart). • Hip hinge, driving hips backward, while keeping • Maintain vertical shins and keep grazing the the back straight (neutral). Bend both hips and bar with the body throughout the whole range knees until the bar is reached. Grab the barbell of motion. slightly wider than shoulder width apart. • Maintain knees aligned with hips and ankles • Take a deep breath, lift the chest and bring throughout the entire movement (avoid knees collapsing inward into valgus). shoulders back and down. • Engage the latissimus dorsi muscle to keep the • When locking out, do not lean back allowing bar close to the body and embrace core to create lumbar spine hyperextension.
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MANUAL GLUTEBUILDER MERAKI
4.2.3.2. SUMO DEADLIFT WITH RESISTANCE BANDS
Proceed with the same set up as described in point 4.2.3 • Position your feet wider than hip width apart and pointing outwards and grab the barbell with a narrow overhand grip. • Execute in the same manner as described in point 4.2.3
4.2.3.3. ROMANIAN DEADLIFT WITH RESISTANCE BANDS
• Proceed with the same set up as described in point 4.2.3 • Execute in the same manner as described in point 4.2.3 but keeping the knees just slightly bent throughout the movement
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MANUAL GLUTEBUILDER MERAKI
4.2.4. PRONE HIP EXTENSION
The Prone Hip Extension is an anterior-posterior loaded hip extension movement, which is performed lying on the bench, in a prone position. It targets the posterior chain musculature with an emphasis on glutes. It requires proper dissociation between the lumbar spine and the hips, so that the lower back muscles work to stabilize the back while the glutes (and hamstring when legs are extended) act as prime mover.
EXECUTION
SET UP
• Finish the movement, reaching full hip extension by squeezing the glutes.
• Initiate the movement with your hips and knees at about 90º degrees and extend the hips by raising the leg/legs toward the ceiling slowly and under control. • Make sure to extend the hips while the lumbar spine remains neutral and still.
• Recommended bench position number 4 or 3. • Lay face down, placing the torso on the bench and making sure both anterior-superior iliac crests are placed on top of the bench. Otherwise, you could experience increased stress on the lumbar spine. • Grab with both hands the rear corners of the bench’s pad. • When performing single leg exercises, place the non-working leg onto the platform to add stability. • When using the long elastic band as resistance, attach it between two pins of each side support (over or underneath) if you want to use only one strip of the band as resistance. • You can add a hip glute band around the knees to increase the challenge. • You can add a resistance band underneath the side supports and attached at the pin number 1 or 2.
• The body should be in a straight line at the end of the movement, without excessive arch in the lower back. • Descend and return to the start position in the same fashion under control. • It is very important to drive the legs up through a hip extension and not through a lower back extension. Excessive arch on the lower back will lead to unnecessary stress on the spine. • Keep your chest in contact with the bench. If you extend the thoracic spine, it is more likely that the lumbar spine will become overextended. • Neck should also be aligned with the torso. Look downward to the ground. • Do not use momentum to swing the legs upward.
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MANUAL GLUTEBUILDER MERAKI
4.2.4.1.2 SINGLE LEG BENT LEGS PRONE HIP EXTENSION WITH RESISTANCE BAND
Proceed with the same set up as aforementioned described but attaching a long band at both sides of the side support at the pin number 4 or 5. • Execute in the same manner as aforementioned described pushing the resistance band with the sole of the foot toward the ceiling while keeping the knee at 90º angle throughout the movement.
4.2.5. BULGARIAN SPLIT SQUAT WITH BANDS
The Bulgarian Split Squat is an axial loaded hip extension exercise, which is performed standing on one leg and placing the rear leg on an elevated support. It targets nearly all leg muscles, including quadriceps, hamstrings, glutes, and others. As the hips extend and approach the full hip extension position, there is a mechanical advantage that decreases the actual torque applied to the hip joint. However, by adding resistance bands to the load modify the resistance profile.
SET UP • Recommended bench position number 1 or 2. • Place a weight plate or similar at the platform if greater range of motion is desired. • If bands wants to be added, ttach a short band at each side of the lateral supports between pins 1 and 4. • Place your feet in a split stance (hip width apart), with the front foot on the platform and
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MANUAL GLUTEBUILDER MERAKI
the anterior side of the ankle of the rear foot, on the front edge of the bench.
• Stand up by extending both hip and knee. Drive the hip upward pushing through the heel for further glute engagement.
• The front foot should be at a distance which allows the shin to remain vertical throughout the movement.
• Maintain the front leg shin completely vertical throughout the movement.
TECHNIQUE • Bend both front knee and hip simultaneously. • Lean the torso slightly forward and drive hips backward to increase glute involvement. • Descend under control until the rear knee reaches the platform and grab the bands.
• Always maintain a neutral head and spine. Do not bring shoulders forward or round the lower back. • Maintain the working knee aligned with hip and ankle throughout the entire movement (avoid knee collapsing inward into valgus).
Get access to the exercises video library by scanning the following QR code
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INSTALLATION INSTRUCTIONS
MANUAL GLUTEBUILDER MERAKI
• Set up and operate the equipment on a solid level, flat, non-slip surface. Only use the exercise machine on a surface which is firm and level. A machine which wobbles is a dangerous machine!. • The surface must be able to bear a minimum load of 5000 N/m. • The equipment meets the industry standards for stability when used for its intended purpose in accordance with this owner’s/user’s manual.
3 FEET 1 meter
• The minimum clearance required around the equipment for access to and passage around the machine is 3 feet (1meter).
3 FEET 1 meter
3 FEET 1 meter
3 FEET 1 meter
/5.
• During operation, using the Olympic barbell, the maximum dimensions of the machine is 7 feet or 2.20 meters in width (determined by the length of the barbell being used) by 5 feet in length or 151 cms.
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
/6. ASSEMBLING INSTRUCTIONS
/6.
MANUAL GLUTEBUILDER MERAKI
EXPLODED DRAWING
HE 2
22- B57 E2 S08 0
J0
1
It’s required a complete visual inspection and test of the features and functions of the assembled equipment prior to use.
2-A7
7
4-B5 4 4-G2 9
4-A7
7
22 A6 2--B535 B5 4
22 B0 2- -T018 A7 8
B0 H0 1
4
2-S0
2-M0
1
HB1 8B5 8- 4 G3 1
S04 2-A7 7
2 A7 -E12 6
8-
8-A7
3
7 E0
8-
B0
4
3
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
1
5
HE
1
2-
M0
0
2-S0
0 S02 S0
7-A6
7-A6
2
2B 2- 54 B5 2
S02
2-G3 1 2 2 -B53 HE4 -B54
HG
2-
2B 2- 53 B5 4
A7
4
7
S0
5
HG
1
S04
/6.
MANUAL GLUTEBUILDER MERAKI
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
/6.
MANUAL GLUTEBUILDER MERAKI
ASSEMBLY INSTRUCTIONS Step 1
Frame Detail
Item
Description
A77
Bolt(M10X20)
Item
Description
A76
Bolt(M6X8)
Sketch
Qty 8
8-A7
7
Step 2
Frame Detail
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
Sketch
Qty 8
/6.
MANUAL GLUTEBUILDER MERAKI
Step 3
Frame Detail
Step 4
Frame Detail
Description
A65 A74 B54 B52 B53
Bolt(M10X90) Bolt(M10X85) Washer(M10) Nut(M10) Lock Washer(M10)
Item
Description
A78
Bolt(M8X15)
2
T01 B07
Special Spacer Bearing
2 1
T 2- 01 A7 8
2-
B0
7
HE
2
With HE2 assembly after dismantling B07、T01、A78
Item
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
Sketch
Qty 2 2 6 2 4
Sketch
Qty
/6.
MANUAL GLUTEBUILDER MERAKI
Step 5
Frame Detail
Item
Description
G29
Bolt(M10X30)
4
B54
Washer(M10)
4
Item
Description
G31
Bolt(M10X20)
18
B54
Washer(M10)
18
B53
Lock Washer(M10)
2
Sketch
Qty
4-B5 4 4-G2 9
Step 6
Frame Detail
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
Sketch
Qty
/7.
GENERAL MAINTENANCE AND CARE
/7.
MANUAL GLUTEBUILDER MERAKI
7.1. GENERAL INFORMATION GLUTEBUILDER LLC strives to make our equipment sturdy, durable, low-maintenance and safe. These safety levels can only be maintained however, if you, the operator, or owner of the equipment, check the equipment at regular intervals for damage and wear and tear. It is sole responsibility of the user/owner or facility operator to ensure that regular maintenance is performed. • All service and/or repair work (except cleaning and care) must be carried out by fully qualified service engineers. • The safety and integrity designed into the equipment can only be maintained when the equipment is regularly examined for damage and repaired. • Worn or damaged components shall be replaced immediately, or the equipment removed from service until the repair is made. • Only manufacturer supplied components shall be used to maintain/repair the equipment. • Inspect the GLUTEBUILDER® unit regularly. • Maintain a clean environment around the exercise device.
7.2. CLEANING AND CARE OF THE FRAME • Use as little water as possible when cleaning the machines and other units. • Instead, use a cloth impregnated (dampened) with WD-40, and wipe down all shiny parts such as frames, movement arms, pins and chrome or aluminium parts. 7.3. CLEANING AND CARE OF THE UPHOLSTERY • For reasons of hygiene alone, the upholstered parts must be cleaned - depending on frequency of use - regularly with a synthetic leather cleaner (in addition to disinfecting). To ensure prolonged upholstery life and proper hygiene, the upholstery pad should be wiped down with a damp cloth after every workout. • Use a synthetic leather cleaner which cleans and disinfects at the same time. If you do not have a synthetic leather cleaner available, then you can also use a weak soap solution. Avoid using any abrasive cleaners or cleaners not intended for use on vinyl. 7.4. NUTS AND BOLTS • Inspect all nuts and bolts for any loosening and tighten if needed (monthly). • Go through a re-tightening sequence periodically to ensure that all hardware is tensioned proper.
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
/8. STORAGE AND MOVING
/8.
MANUAL GLUTEBUILDER MERAKI
8.1. STORAGE METHOD • Keep product in clean, dry environment. • Keep product in sealed packing to eliminate dirt, dust, and moisture.
8.2. MOVING METHOD 1.Move product using transfer wheels. 2. Requires more than 2 persons to transfer product over steps or upstairs.
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
/9. PRODUCT WARRANTY
/9.
MANUAL GLUTEBUILDER MERAKI
9.1 WARRANTY • 10-years limited warranty on the frame stability (bending/material fatigue) and frame weld-seam. • 1-year limited warranty on: Frame paint finish Upholstery discoloration Bench adjustment Lock bolts Non-slippery foils • Product warranty does not cover damage or equipment failure resulting from misuse, incorrect cleaning, abuse, or external impact. • Product cannot be altered outside of manufacturer’s original product specifications.
• The product warranty shall not apply if there is any modification to the product or accessories or if there is a failure to provide maintenance as outlined in this manual. • The warranty first applies for rectification (repair). The instructions in the assembly/ training manual concerning setup, safety, use and maintenance must be complied with. • Normal use (wear), damage due to non-intended use, damage due to inadequate or irregular maintenance, due to assembly errors on the part of the owner, improper repair or moisture, are excluded from the guarantee.
The owner of this product is responsible for its proper disposal in compliance with all applicable federal, state and local waste disposal laws and regulations.
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
/10. PRODUCT IDENTIFICATION
/10.
MANUAL GLUTEBUILDER MERAKI
1. Name of item: GLUTEBUILDER® MERAKI 2. Product info: 100kg , 1510mm x 1290mm x 375mm / 220lbs / 59.4” x 50.7” x 14.5” (L x W x H) 3. Serial number: Marked on unit 4. Manufacturer: GLUTEBUILDER LLC
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.
/11. CONTACT
/11.
MANUAL GLUTEBUILDER MERAKI
IMPORTANT! If you have any further questions on the safe and best use of the GLUTEBUILDER® MERAKI or in the case of unexpected/unforeseen damage or accidents involving injuries to persons, please contact us at our customer service immediately!
+34 – 632 17 14 30 USA +1 (786) 347-8734 glutebuilder@protonmail.com
GLUTEBUILDER LLC Tel.: +34 – 632 17 14 30, E-Mail: glutebuilder@protonmail.com 2880w Oakland Park Blvd Suite 225c, Oakland Park, FL 33311, USA.