Abdominal Exercises
Trunk Rotation
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
Success Tips
•Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back.
•This exercise must be performed
•Keep all motion in your torso.
•Move only as far as your muscles will take
START
START
•Sit sideways on the bench, one side toward the Power Rods®. Grasp Hand Grip closest to you with both hands.
•Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rods®.
•Keep your elbows slightly bent.
FINISH
ACTION
•Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rods®
•Slowly reverse the motion, returning to the Start position without relaxing muscle tension.
Leg Exercises
Squat — Knee Extension, Hip Extension, Ankle Plantarflexion
Muscles worked:
Although the squat is often considered a total body exercise, the glutes, adductors, hamstrings and quads are primary movers and the spinal erectors are key to stabilization.
Bench Position:
Removed.
Accessory:
Squat Bar – w/squat straps
Pulley Position:
Low Pulley
Success Tips
•Keep knees pointed the same direction as the toes.
•Keep the head/neck in line with the trunk.
•Never attempt to exercise with more resistance than you are physically able to handle
START
START
•Remove back support and place seat in free sliding position.
•Sit on seat facing Power Rods® and position bar across the shoulders (not on the neck). Maintain a grip on each side of the bar.
•Flatten your back, keep your chest up and position your feet in line with the cable/pulley.
•Place your feet wider than hip width and point your toes outward slightly. Direct the thighs to the same outward angle as the feet.
FINISH
ACTION
•While keeping your back straight, tighten your abs and move to a standing position.
•Keep the pressure through the middle of the arches/feet.
•Using control, slowly squat down by sticking the hips out as the knees start to bend. Keep the chest up and back flat as the hips continue to move backward.
•Lower to approximately 90 degrees at the knees
57
