FUNCTIONAL TRAINER

The Mi6 Functional Training System, by HOIST ® Fitness Systems, is a unique personal pulley gym that offers a full body workout. This gym is jam-packed with features to provide you with
the largest range of exercise options, all within a sleek and compact unit. The Mi6 features 28 pulley positions, dual weight stacks, and full 360˚ rotating columns. Both weight stacks use Split Weight
Cabling® delivering 50% resistance to pulleys and increased cable travel (114" with strap handles), perfect for full body functional workouts. Additionally, the unit features an adjustable tablet
compartment, towel rack, storage space and two water bottle holders for your exercising convenience.

UPPER BODY WORKOUT 1 UPPER BODY WORKOUT 2 UPPER BODY WORKOUT 3

Standing Seated Decline Standing Chest Fly Assisted Push-Up Seated Incline Seated Chest Fly
Chest Press Chest Press 1. Position pulleys at 1. Position pulleys at waist Chest Press 1. Position pulleys at
shoulder level. Grasp level. Assume push-up shoulder level from a
1. Position pulleys at 1. Position pulleys at 1. Position pulleys below
handles in a neutral grip position with assist strap seated position. Grasp

CHEST
shoulder level. Grasp bar shoulder level from a shoulder level. Grasp
with arms extended to positioned at mid torso. both handles with a
with an overhand grip. seated position. Grasp the handles with an
your sides at shoulder neutral grip, arms fully
the handles with an 2. Push body upward until overhand grip.
2. Push bar forward until level. extended at your sides.
overhand grip. arms are at full extension
arms are fully extended, 2. Push handles upward
2. Bring your hands without locking elbows. 2. Arcing forward, bring
without locking elbows. 2. Push handles downward until arms are fully
together in a controlled your hands together in a
until arms are fully extended, without
motion. controlled motion.
extended, without locking elbows.
locking elbows.

Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used:
Long Straight Bar Strap Handles x2 Strap Handles x2 Long Assist Strap Strap Handles x2 Strap Handles x2
Incline/Decline Bench* Incline/Decline Bench* Stability Ball*

Standing Front Rear Delt Cross Seated Standing One-Arm Standing Standing

SHOULDERS
Shoulder Raise 1. Position pulleys at Shoulder Press Shoulder Shrug Shoulder Raise Overhead Press
lowest setting. Grasp
1. Position pulleys at 1. Position pulleys at chest 1. Position pulleys at 1. Position pulley at lowest 1. Position pulleys at torso
handles with opposite
lowest setting. Grasp bar level from a seated lowest setting. Stand setting. Grasp handle level. Grasp bar with an
hands and a neutral grip.
with overhand grip and position. Grasp handles with feet shoulder width with an overhand grip overhand grip at
arms fully extended. 2. With elbows slightly with an overhand grip apart. Grasp handles and arm at full extension. chest level.
bent, arc arms out and with arms bent and hands with a neutral grip.
2. Raise bar up to chin level at shoulder level. 2. Pull handle upwards until 2. Push bar up until arms
back.
arcing forward and up. 2. Lift your shoulders arm is fully contracted, are fully extended.
2. Push upward until arms towards your ears and with elbow bent and
are fully extended. hold the contraction hand at chest level.
for a moment.

Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used:
Long Straight Bar Strap Handles x2 Strap Handles x2 Strap Handles x2 Strap Handle x1 Long Straight Bar
Stability Ball*

Wide Grip Bent-Over Rows Cable Pullover One-Arm Weighted Chin-Up Seated Mid-Row
Assisted Pull-up 1. Position pulleys at lowest 1. Position pulleys at Bent-Over Row 1. Set weight. Position 1. Sit upright facing
setting. While facing shoulder level when pulleys at hip level and machine. Position
1. Set weight. Position 1. Position pulley at lowest
machine, grasp bar with reclined. Hold the bar wrap strap around waist. pulleys at torso level
pulleys at hip level and setting and hold handle

BACK
a wide, overhand grip with an overhand grip. Clip both ends of assist from a seated position
attach strap. Grasp with a neutral grip and
and arms at full strap together with both and grasp bar with an
pull-up bar with a wide 2. Push the bar down to arm at full extension.
extension. pulleys. Grasp chin-up bar underhand grip.
overhand grip, let yourself torso level, arms still
2. Pull your arm toward with a narrow, underhand
hang supported by strap 2. With knees slightly bent, fully extended. 2. Pull the bar towards
your body until your grip and let yourself hang.
with arms extended. pull the bar towards your torso.
hand reaches your torso.
torso. 2. Slowly pull body up until
2. Slowly pull body up until
chin is just above the bar.
chin is just above the bar.

Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used:
Long Assist Strap Long Straight Bar Long Straight Bar Strap Handle x1 Long Assist Strap Long Straight Bar
Stability Ball* Incline/Decline Bench*

Standing French Curl One-Arm Standing Seated Alternating Standing

Bicep Curl 1. Position pulleys at Tricep Extension Alternating Punch Bicep Curl Reverse Curl
lowest level. Lie back on
1. Position pulley at lowest 1. Position pulley at 1. Position pulleys at 1. Position pulleys at lowest 1. Position pulley at lowest
bench, take bar in
setting. Grasp bar with highest setting. Facing shoulder level. Grasp setting. Grasp handles setting. Grasp bar with

ARMS
overhand grip and position
an underhand grip and away, grasp handle with handles with a neutral with an underhand grip overhand grip and arms
it in front of you with
arms at full extension. an overhand grip. Bend grip, arms bent at and arms fully extended fully extended.
arms overhead, bent at
elbow to ninety degree your side. down at your sides.
2. Bending at the elbows, ninety degree angle. 2. Bending at elbows, raise
angle at shoulder level.
raise bar to chest level. 2. Extend one arm out to 2. Bending at the elbows, the bar to chest level.
2. Raise bar by bending
2. Keeping elbow in place, full extension then raise hands to chest height
at elbows until arms are
push the handle forward alternate from one arm alternating from one
fully extended.
until arm is fully extended. to the other. hand to the other.

Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used: Accessories Used:
Hi-Lo Curl Bar Long Straight Bar Strap Handle x1 Strap Handles x2 Strap Handles x2 Hi-Lo Curl Bar
Incline/Decline Bench* Incline/Decline Bench*

AB WORKOUT 1 AB WORKOUT 2 AB WORKOUT 3

EXERCISE SAFETY
Seated Ab Crunch Standing Torso Rotation Cable Crunch
 Consult a physician before you begin an exercise program. Side Bend
1. Position pulleys at 1. Position pulley at torso 1. Position pulley at
 Always warm up before your workout with 5 to 10 minutes of cardiovascular shoulder level when
seated. Sit facing away
1. Position pulley at lowest
level. Stand sideways
next to pulley. Rotating
highest setting. Kneel
down facing pulley.
setting. Hold handle with
exercise. Then, stretch slowly, exhaling as you gently stretch each muscle. from machine. Hold at the hip, grasp Holding handles,

handles at each side of
Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your head.
your strength training regimen, stretch again to complete your workout. 2. Bending at your waist
bring your shoulders and
 Maintain proper spinal alignment and head positioning throughout elbows toward your
your workout. knees.
 For maximum results, follow a complete fitness program that includes Accessories Used:
Strap Handles x2
proper nutrition, aerobic exercise and strength training. Balance Ball*
 Your body will respond to weight-training and conditioning only when you
complete your workout on a regular basis. Your Mi6 HOIST ® Fitness
System will help you reach your goals only with consistent use.
 To gain the most benefit out of your workout, it is necessary to use muscles
that complement each other. When using a particular muscle you should use
Weighted Squat
the supporting muscles as well.
1. Position pulleys at lowest
 Do not attempt to lift more weight than you can manage while maintaining setting with strap across
the back of shoulders.
proper form. Avoid the risk of injury by remaining within your limits. Stand with feet shoulder
width apart while
 Do not hold your breath. Exhale during the pressing action, and inhale upon standing upright.
returning to the start position. 2. Lower torso by bending
at hips and knees until in
a full squat or seated
position.
ABS
a neutral grip standing
handle with position hands at each
sideways next to pulley.
both hands. side of your head.
2. Bend at your waist arcing
2. With arms at full 2. Bend at your waist
away from the machine,
extension, rotate at bringing your elbows
while lifting the weight
the hips away from the down toward your
toward your body.
pulley, twisting arms knees.
across body.
Accessories Used: Accessories Used: Accessories Used:
Strap Handles x1 Strap Handles x1 Strap Handles x2
LOWER BODY WORKOUT 1 LOWER BODY WORKOUT 2 LOWER BODY WORKOUT 3
Calf Raise Donkey Kick Step-Up
1. Position pulleys at lowest 1. Adjust the pulleys to the 1. Position pulleys at
setting with straight bar lowest setting. Attach lowest setting. Grasp
across the back of one end of the assist strap handles with a
shoulders. strap to each pulley. neutral grip and stand
with one foot on a
2. Raise heels by bringing 2. Place sole of one foot in workout bench or step.
weight into toes and center of assist strap.
extending ankles as high Push foot straight back 2. Step up onto bench and
as possible. away from machine until bring other knee up
leg is fully extended. to a 90˚ angle.

EQUIPMENT SAFETY Accessories Used:

Long Assist Strap
Accessories Used:
Long Straight Bar
Accessories Used:
Long Assist Strap
Accessories Used:
Strap Handles x2
Incline/Decline Bench*
 Make sure that you read and understand your Owner’s Manual and all
warning labels and decals on your machine. Please use all precautionary High Step Glute Kick Inner Thigh Weighted Lunge
measures necessary for safety. 1. Position pulley at lowest 1. Position pulley at thigh 1. Position pulley at thigh 1. Place assist strap around
setting. Place leg cuff or ankle level. Place leg or ankle level. Place leg waist and attach it to
 Keep observers, especially children, at a safe distance from the equipment around ankle. cuff around leg. Stand cuff slightly above knee pulley at torso level.
LEGS

facing machine. and stand sideways next Stand facing away from
while in operation. Do not allow children to play on the machine at any time. 2. Raise foot off the floor, to the machine. the machine.
and then pull knee up 2. Raise foot off the floor
 Carefully inspect your machine before each use. You must inspect the cables, to a 90˚ angle. and extend hip in 2. Scissor cross weighed 2. Step forward with one
backward motion. leg over standing leg leg and lower body by
nuts, bolts and belts on a daily basis. Replace or repair any frayed, loose or while keeping body bending knees until back
otherwise damaged parts at the first sign of a problem. straight. knee is almost touching
the floor.
 Always stay clear of all weights and moving parts. Obtain assistance to free
Accessories Used: Accessories Used: Accessories Used: Accessories Used:
any jammed parts. Never attempt to free a jammed part by yourself. Padded Leg Cuff Padded Leg Cuff Padded Leg Cuff Long Assist Strap
 Sweat is corrosive — make sure to wipe down the machines on a regular
basis with a damp towel. Then, dry completely to avoid rust.
 Maintain a regular routine of preventative maintenance. SAMPLE PROGRAMS Outer Thigh Leg Extension
1. Position pulley at thigh 1. Position pulley at lowest
or ankle level. Place leg setting and place leg
TO INCREASE MUSCLE SIZE: TO INCREASE ENDURANCE OR TONE: cuff slightly above knee
and stand sideways next
cuff on ankle.

KNOW YOUR MACHINE  Do 8-10 repetitions of each exercise

 Increase weight after each set, provided


Do 12-15 repetitions of each exercise
Complete 3-4 sets of each exercise
to the machine.

2. Lift leg outward and

2. Raise foot slightly off the
floor with leg bent at
ninety degrees. Extend
you maintain proper body form upward while keeping foot forward to full
 Rest for 45-60 seconds between sets it straight. extension, without
and technique
Diamond Textured Chin-Up Bar  Limit rest between exercises to build cardiovascular locking knee.
 Complete 3-4 sets of each exercise endurance
 Rest for 45-60 seconds between sets  Ideally, you should perform 30 seconds of cardiovas- Accessories Used: Accessories Used:
Padded Leg Cuff Padded Leg Cuff
Quick-Release Adapters cular exercise between each strength training exercise

Tablet Holder
TRAINING TIPS FUNCTIONAL WORKOUT 1 FUNCTIONAL WORKOUT 2 FUNCTIONAL WORKOUT 3

1. Weekly Routine — Clean and Casting and Bear Crawl

One-Handed Adjustments Press Chopping
1 body area per day: 1. Place assist strap around
FUNCTIONAL TRAINING

1. Position pulleys at lowest 1. Position pulley at the waist and attach it to

pulley at torso level.
 Monday and Wednesday: Upper Body setting. Hold bar at thigh highest setting. Facing
Get into a runners ready
level with a shoulder away from machine,
Bottle & Towel Holders  Tuesday and Thursday: Lower Body width overhand grip. twist at torso and grip pose on finger tips and
one knee.
strap handle with a two
2. Pull bar up to shoulder
 Friday: Rest level, flip grip, continue
handed grip.
2. Crawl forward and
pushing upward, pressing back at different
2. Pull handle down across
 Alternate days for Abdominals angles.
Accessory Storage bar overhead until arms
are fully extended.
body towards the bottom,
opposite side of machine.
 Never work the same muscle group
Accessories Used: Accessories Used: Accessories Used:
on consecutive days Long Straight Bar Strap Handles x1 Long Assist Strap
Dual Weight Stacks
2. Three Day Routine —
Carbon Fiber 3 days on, 1 day off: Sprints Canoe Row Golf Swing
Printed Shroud  Day 1: Chest, Arms and Abdominals 1. Facing away from
machine, place assist
1. Position pulleys at the
highest level. Facing
1. Position pulley at the
lowest setting. Grip strap
 Day 2: Shoulders and Back strap around waist machine, stand handle with both hands
and attach it to pulley with knees bent at as if holding a golf club.
at torso level. Get ninety degrees.
 Day 3: Legs and Abdominals into a runners ready Hold handles like 2. Follow through pulling
360º Rotating Columns  Day 4: Rest
pose on finger tips
and one knee.
a canoe paddle. up and across your body
in a swinging motion.
2. Start making a
 Never work the same muscle group 2. Thrust forward like canoe rowing
you're starting into motion, alternating
on consecutive days a sprint. from side to side.

For additional information on fitness health, safety, or equipment, call HOIST ® Fitness Systems at 800.548.5438 or visit us online at
* Functional Workouts can be alternated with Accessories Used: Accessories Used: Accessories Used:
Long Assist Strap Strap Handles x2 Strap Handles x1
www.hoistfitness.com. See the Owner’s Manual for additional “Exercise Tips” and an optional “Weight Training Exercise Log”. the above exercises as desired bi-weekly.
* Stability Ball and HOIST HF-4145 Folding Multi-Position Workout Bench sold separately.