How to Use a NordicTrack NordiFlex

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The NordicTrack NordicFlex is a strength-conditioning home gym suitable for a variety of upper and lower-body exercises. It does not have weight stacks; instead, different resistance levels are achieved by routing the cable from an isokinetic resistance mechanism around one, two or three pulleys. The isokinetic resistance adjusts to your effort so that you are always working muscles through the entire range of motion. The NordicFlex has a bench which can be removed for some exercises and set at an incline for others. It also has a removable press bar.

Cable Routing for Press Exercises

Bring the cable up from the bottom of the vertical tower and attach the snap hook to the bottom hanger of the sliding shuttle – this provides light resistance.

Increase the resistance to medium by bringing the cable up and wrapping it clockwise around the pulley on the shuttle. Attach the snap hook to the hole on the pulley bracket near the base of the vertical tower.

Increase to heavy resistance by bringing the cable up and wrapping it clockwise around the pulley on the shuttle. Take the cable down and wrap it from front to back under the pulley on the pulley bracket near the base of the vertical tower. Bring the cable back up and attach the snap hook to the bottom hanger of the sliding shuttle.

Use the bench for leg presses, calf raises, bench presses, behind the neck presses, military presses, seated triceps presses and lying triceps extensions. Place the bench at an incline for incline bench press exercises.

Remove the bench for deadlifts, front squats, rear squats, bent-over rows, upright rows, shoulder shrugs, standing reverse curls and standing biceps curls.

Cable Routing for Pulldown Exercises

Bring the cable up from the bottom of the vertical tower and wrap it from front to back over the right pulley on the pulldown assembly. Attach the snap hook to the top hanger of the sliding shuttle – this provides light resistance.

Increase the resistance to medium by bringing the cable up and wrapping it from front to back over the right pulley on the pulldown assembly. Take the cable down and wrap it clockwise under the pulley on the shuttle. Bring the cable back up and attach the snap hook to the hole in the pulldown assembly.

Increase to heavy resistance by bringing the cable up and wrapping it from front to back over the right pulley on the pulldown assembly. Take the cable down and wrap it clockwise under the pulley on the shuttle. Bring the cable back up and wrap it from front to back over the left pulley on the pulldown assembly. Bring the cable down and attach the snap hook to the top hanger of the sliding shuttle.

Use the bench for exercises like lat pulldowns and reverse lat pulldowns. Remove the bench for triceps pushdowns.

Tips

Warm up with a few minutes of light cardio work and some stretching exercises. Develop a training program that only requires you to remove or add the bench once in a circuit. The manual has some suggestions for this. Include exercises that need no cable routing in the workout, including dips, crunches, leg raises and pullups.

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