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Abdominal Exercises
Kneeling “Wood Chop” – High to Low Trunk flexion with rotation
Muscles worked:
Rectus Abdominus, Obliques, and Ser- ratus Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
•This exercise must be performed correctly, failure to do so could result in injury (use a light resistance).
•Keep all motion in your torso.
•Move only as far as your muscles will take you. Do not use momentum to increase your range of motion.
START
START
•Stand off to one side of the platform and kneel down on the knee closest to the engine angled about 45° away from the platform.
•Raise your arms above your head and grab the handle closest to you with both hands.
•Arms extended toward the pulley.
•Keep the elbows slightly bent.
FINISH
FINISH
•Tighten the entire abdominal area and slowly rotate your rib cage and arms away from the pulley toward your opposite knee.
•Slowly reverse the motion, returning to the Start position without losing muscle tension.
Kneeling Low to High Trunk Rotation
Muscles worked:
Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
9
Success Tips
•This exercise must be performed correctly, failure to do so could result in injury (use a light resistance).
•Keep all motion in your torso.
•Move only as far as your muscles will take you. Do not use momentum to increase your range of motion.
START
START
•Stand off to one side of the platform and kneel down on the knee closest to the engine angled about 45° away from the platform.
•Reach across and down, grab the handle closest to you with both hands.
•Arms extended toward the pulley.
•Keep the elbows slightly bent.
FINISH
FINISH
•Tighten the entire abdominal area and slowly rotate your rib cage and arms up and away from the pulley toward your opposite knee and slightly above your head.
•Slowly reverse the motion, returning to the Start position without losing muscle tension.
