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30
ST700 FUNCTIONAL TRAINER EXERCISES (continued)
BAR LUNGE (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, step forward with one leg, into a split stance. Your leading
leg should be approximately 2-2.5 feet in front of the other one. Squat
down, keeping your head and chest up and hips down, being careful not
to round your back as you descend. The ideal midpoint position is when
your lead Quadricep is parallel to the floor and not extending out over your
toes. Pause briefly and return to the start position. Repeat for the desired
number of repetitions. Switch the position of your stance and repeat.
BAR CALF RAISE (GASTROCNEMIUS)
Adjust each side just below shoulder height. Attach the multi-swivel bar.
Place your feet evenly and dip underneath the bar, carrying it on your
upper back, above your shoulder blades. Raise the weight so that your
legs are fully extended. Rise up on your toes as high as possible and hold
for 1-2 seconds. Return to the start position and repeat.