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HORIZONTAL ROTATION (LUMBAR/THORACIC SPINE, INTERNAL & EXTERNAL
OBLIQUES, TRANSVERSE ABDOMINUS, AND LATISSIMUS DORSI)
Adjust a single side between shoulder and hip height and attach an indi-
vidual handle, a foot cuff, or the sport bar. Grasp apparatus with the
desired grip and take a couple of steps forward. Align your body so that
your hips are diagonal to the exercise start position. Pull the apparatus
across your body, finishing with arms at or close to full extension.
Concentrate on keeping your knees and elbows slightly bent and rotating
at the hips. Slowly return to the start position and repeat. Switch sides and
repeat process after desired number of repetitions are completed.
STABILITY BALL CRUNCH (RECTUS ABDOMINUS)
Position each side to the lowest holes. Attach either the 2 individual
handles, 2 foot cuffs, or the multi-swivel bar. Place a stability ball just in
front of the attachments and lay on it face up. Grasp the attachments with
an overrhand grip and fixate hands to just above each side of your head
or drape them over each shoulder, whichever feels more comfortable. Sink
your hips and crunch forward in an arc motion until your shoulder blades
leave the ball. Concentrate on your abdominals doing the work. Your
hands should stay stationary throughout the movement. Slowly return to the
start position and repeat.
TRICEP PUSHDOWN (TRICEPS & ANTERIOR DELTOIDS)
adjust both sides to approximately shoulder height and attach either the
multi-swivel bar or individual handles to each side. Grasp the bar/handles
with either a pronated (overhand) or supinated (underhand) grip, bending
elbows at a 90 degree angle. Push or pull down until reaching full arm
extension or close to it. Concentrate on keeping your upper arms against
your sides throughout the movement. Slowly return to start position and
repeat.
BAR SQUAT (QUADRICEPS, HAMSTRINGS, AND GLUTEALS)
Adjust each side to mid thigh level or slightly lower and attach the multi-swivel
bar. When using the bar, you will either rest it on your collarbone our upper
back/shoulder area. With eyes fixated straight ahead and knees slightly
bent, squat down keeping your head and chest up and your hips down.
Be careful not to round your back as you descend. The ideal midpoint position
is when your thighs are parallel to the floor. Pause briefly and return to the
start position. Repeat.