PORTABLE EXERCISES

The Exerfly Portable is a lightweight and robust piece of equipment for flywheel training. Great for home use due to its small footprint and weight, and perfect for travelling athletes and sports teams when access to a gym is not an option. The Exerfly Portable can be quickly assembled in a minute or packed down and stored away. It easily fits in to a suitcase with room to spare.

Many other exercises from the Platform and Rack Mount can also be performed on the Exerfly Portable.

LEG EXERCISES

Dead Lifts on the Exerfly Portable

The user stands with both legs slighty bent, hands on the bar and stands up keeping form. This exercise works the glute muscles and also engages quads, hamstrings and calves.

Squats on the Exerfly Portable

This is the same as a back squat, but using the harness helps people who find back squats uncomfortable as the load is spread across the back instead of the shoulders. A standard exercise for leg strength.

ARMS AND CHEST

One Arm Pull

Standing facing the flywheel, the user pull their arm toward their body. This exercise develops the lats, traps and rhomboids, and secondarily works the stabilizing muscles in your legs.

Bent Over Row on the Exerfly Portable

The user bends forward at the waist and pulls up, keeping their elbows close to their body. This exercise is good for the shoulders.

Tricep extension

The user faces away from the flywheel with their arms bent back over their head and moves their arms forward over their head. The overhead triceps extension is a strength move that targets the back of your upper arm, where your triceps brachii muscles are located.

Stand up arm pulls

The user faces toward the flywheel, stabilizes with their legs and pulls with one arm towards to themselves. This exercise develops the lats, traps and rhomboids, and secondarily works the stabilizing muscles in your legs.

Bent Over Row

The user bends forward at the waist and pulls up, keeping their elbows close to their body. This exercise is good for the shoulders.

Isometric and Eccentric Overload Methods

Bicep Curls with Motor Boost

The optional motor is used to overload the eccentric portion of the exercise. Bicep curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis.

High Pulls using Legs to Boost

In the concentric phase, the user uses their legs to increase the concentric speed and thus overloads the eccentric phase of the arms. This technique can also be used with exercises like the bicep curl. The high pull involves all the body's major muscle groups, particularly the posterior chain (glutes, hamstrings, back) to stabilise and initiate the movement. It also hits the upper, mid and lower traps.

Squat with Isometric Hold

The user goes in to a squat isometric hold (another user stops the flywheel at the bottom of the squat) and then releases. This is effective for post-activation potentiation.


No risk, hassle free

Join our community