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.
