Example Exercises. Connect. Phone:

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Edmund Kelly
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Example Exercises Connect Phone: 540.413.0000 Email: Website: Facebook: Twitter: GripSling@gmail.com www.

1 Example Exercises Connect Phone: Website: Facebook: Twitter: Instructional workout videos available at

GripSling Example Exercises The following examples offer

sections are available on www.gripsling.com.

Team Training 7 STRETCH AND WARM UP There are countless

But all stretches emphasize engaging the core and

2 GripSling Example Exercises The following examples offer brief descriptions of exercises which can be performed with GripSling training straps. Detailed instructional videos for each of the below sections are available on Stretch and Warm Up page: 1 Suspension Bodyweight Exercises 3 A.R.T. (Appendage Resistance Training) TM 4 Weighted Exercises 6 Team Training 7 STRETCH AND WARM UP There are countless variations to the following stretches. But all stretches emphasize engaging the core and auxiliary muscles by the user maintaining a tight pull on the GripSling. Access the Stretching instructional video at GripSling.com. Range of Motion Stretching Standing twists Lateral lunges Lateral lunge twists Good mornings Bent-over twists Bent-over lateral lunge twists Shoulder raises Page 2 of 8

3 Static Stretching Chest Shoulders Triceps Biceps Lower back and hamstring pulls Hamstring extensions Hamstring cross-overs Quadriceps Warm Up Can-can high kicks Squat-jumps Speed skaters Crazy arms Page 3 of 8

4 SUSPENSION BODYWEIGHT EXERCISES The following exercises are categorized for targeting the listed primary muscle groups, and these exercises are performed with the GripSling anchored to a fixed object. Each exercise may be performed with many variations, and difficulty may be enhanced by performing the exercise with one arm instead of two. Reference our Suspension Bodyweight instructional video on GripSling.com. Biceps Curls facing anchor point Curls underneath Curls facing away Triceps Dips Extensions Close-grip lunging push up Legs Angled deep-squats Lateral lunges Mountain climbers Page 4 of 8

Back Wide-grip pull up Squatted row Clinch

are performed by the user generating the

with static isometric resistance or with

Each exercise may be performed with many

5 Back Wide-grip pull up Squatted row Clinch pull up Chest Wide-grip push up Standing press Suicide push up A.R.T. (APPENDAGE RESISTANCE TRAINING) TM The following exercises target the listed primary muscle groups, and these exercises are performed by the user generating the antagonistic resistance with the GripSling while also providing the GripSling s anchor point no peripheral anchor point or other equipment is needed. These exercises may be performed either with static isometric resistance or with repetitions. Each exercise may be performed with many variations. Reference the A.R.T. instructional video at GripSling.com. Biceps Seated preacher curls Standing curls Page 5 of 8

6 Triceps Overhead extensions Kickbacks Legs Hamstring pull downs Leg presses Calf raises Quad extensions Back Seated rows Seated shrugs Shoulders Front raises Lateral raises Turret turns Page 6 of 8

WEIGHTED EXERCISES These exercises are performed by

In addition to free weights, GripSling may also be used with

Each exercise may be performed with many variations, as

The listed examples below may be performed by securing the

development of grip strength: or to harness the hands and

barbell curls, dumbbell curls Triceps: dumbbell kickbacks,

extensions Legs: dumbbell squats, barbell hack squats,

7 WEIGHTED EXERCISES These exercises are performed by supplementing GripSling with other fitness equipment. In addition to free weights, GripSling may also be used with cable machines and selectorized equipment. Each exercise may be performed with many variations, as demonstrated further on GripSling.com. The listed examples below may be performed by securing the GripSling in the following ways: to emphasize the use and development of grip strength: or to harness the hands and wrists to relieve grip strain and discomfort: Biceps: barbell curls, dumbbell curls Triceps: dumbbell kickbacks, barbell skull crushers dumbbell, dumbbell overhead extensions Legs: dumbbell squats, barbell hack squats, barbell dead lifts Back: barbell trap raises, barbell bent over rows, dumbbell rows Chest: dumbbell flys, dumbbell presses, barbell pullovers Page 7 of 8

8 TEAM TRAINING The following exercises are performed by two users/ teammates generating antagonistic resistance with the GripSling while also providing the GripSling s anchor point. Each exercise may be performed with many variations. Reference our Team Training instructional video at GripSling.com. Push ups/ Bicep curl superset Knee-tucks Mountain climbers One-leg deep squats Standing back rows Standing bicep curls Tricep extensions Stand-ups Push ups/ Trap raise supersets Wheelbarrows Connect Website: Facebook: Twitter: GripSling@gmail.com Page 8 of 8

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises