Original user manual REDCORD AXIS. «Get ready to rotate!» axis_usermanual_may2013_v3 AXIS. Page 1
|
|
- Miranda Roberts
- 6 years ago
- Views:
Transcription
1 Original user manual axis_usermanual_may2013_v3 REDCORD AXIS «Get ready to rotate!» Page 1 AXIS
2 Congratulations with your new Redcord AXIS Redcord AXIS is a revolutionary exercise device that takes suspension exercises to a new level. By introducing rotational movements, it enables a large number of new functional exercises, progressions and variations. A versatile exercise tool Exercise with rotational movements is of great importance for health professionals, personal trainers and ordinary people wanting to improve physical function. This makes Redcord AXIS a versatile exercise tool. Correct movements Redcord AXIS has two separate rollers, which biomechanically challenges human motion effectively. It is designed for professional use, manufactured with the highest qualities. Page 1 AXIS
3 Contents Redcord AXIS features 3 How to install the ceiling brackets 4 Ceiling brackets safety test 5 How to use the Redcord Rope Lock 6 How to mount the rope to the Redcord AXIS 7 Rotational exercise 8 Basic Redcord AXIS exercises 9 Supine Plank 10 Prone Plank 11 Triceps Press 12 Pull-Up 13 Get social with Redcord! 14 Safety Test Before you start exercising with Redcord AXIS you must ensure that the apparatus is properly mounted. 1. Raise the straps all the way up. 2. Put one hand in each strap and lift your legs off the ground so that your entire body is hanging from the apparatus. 3. Bounce your body to put additional load on the mounting. You have now performed the safety test and the Redcord AXIS is ready to use. If you have questions related to the mounting, contact your local dealer.
4 Redcord AXIS features Redcord AXIS The Redcord AXIS is the main device and includes a 5 meter rope to attach slings and straps. The apparatus can either be mounted directly to a wooden or concrete ceiling, or attached to a Redcord Trainer or Redcord Mini (see separate installation instructions). Redcord Straps (Pair) The Redcord Straps is the standard Redcord handle equipment that enables exercises for both upper and lower body. The straps can easily be changed with other Redcord handles or slings. Redcord Cord Lock Carabiners x 3 The carabiners are used for attaching the Redcord AXIS to the two ceiling brackets. The third carabiner is used to attach the straps/slings to the Redcord Cord Lock. The Redcord Cord Lock is a versatile adjustment tool. You can easily adjust the height of the straps with one hand. Simply press the button on top, and move the Redcord Cord Lock to the desired height. Torx screws/fischer plugs x 4 Use the torx screws and fischer plugs for mounting in wooden and concrete ceilings (See installation instructions for more information). Ceiling brackets x 2 The ceiling brackets are used to mount the Redcord AXIS apparatus to wooden or concrete ceilings. Please read the installation instructions before mounting the brackets to the ceiling. Page 3
5 How to install the ceiling brackets Ceiling height: These brackets are suited for ceiling heights between 220 cm (7 2 ) and 260 cm (9 6 ). Test the installation by doing the Safety test ceiling brackets (separate sheet) Concrete ceiling: Make sure that the ceiling is concrete and not made of a porous material with a poor load bearing capacity such as Siporex, Ytong or Leca. 4x Torx 30 screws (6x60) 4x Fischer plugs (10x15) Wooden ceiling: Make sure that the installation occurs in the ceiling joists and NOT only in panel boards or plates. 4x Expansion bolts 2x Ceiling brackets Draw a line perpendicular to the wall. Hold the first bracket in position and mark the screw holes (40mm distance). 1 40mm 2 Mark the screw holes for the second bracket as before. 475mm Drill pilot holes at these marks (approximately 70mm deep). Concrete ceiling: (Masonry bit) Ø 10 mm Pre-drilling ONLY for concrete ceilings! Wooden ceiling: Ø 4 mm Drill lenght: 70 mm 3 4 If you have a concrete ceiling, mount the expansions plugs before installing the brackets. Screw brackets into place. Use 2 screws per bracket. Tighten all screws. M6 4X 4X 4X 5 6 Perform safety test for ceiling brackets! 2X 7 8 Page 4
6 Ceiling brackets safety test After installing the ceiling brackets and before you start exercising in Redcord AXIS, you must test the installation and load capacity. Attach the Redcord rope lock to the rope as shown in the picture below. Lower the straps to about 6 inches (15 cm) above floor level. Place one foot in both straps and try to bounce up and down using your full body weight. Repeat the test on the other ceiling bracket. You have now tested that each anchor point tolerates a load far exceeding your bodyweight. The ceiling brackets are ready to use for training and treatment. If at a later time you are uncertain about the mounting, repeat the test. If you have problems with installation, contact your local dealer Page 5
7 How to use the Redcord Rope Lock Flip the front cover upwards Press down the cam 1 2 Place the rope on the inside of the rope lock, while pushing the cam down 3 Twist the cover back to its original position 4 Attach the carabiner to the rope lock, and attach the straps to the webbing To move the rope lock, hold down the cam and pull the rope lock up down the rope WARNING: Do not use upside down! 5 6 Page 6
8 Rotational exercise Rotational movements are essential in most activities in your daily life and especially in sports activities. Redcord AXIS is the ultimate tool to challenge these qualities. Suspension exercise allows you to do a full body workout with one piece of equipment. Redcord AXIS makes the range of exercises even bigger and provides increased variations in all exercise progressions. Unsteadiness is a key components in suspension exercise. Redcord AXIS increases the unsteadiness in the rotational plane compared to traditional suspension exercise. The ability to control rotation and to develop rotational power is fundamental for top athletic performance. Redcord AXIS enables precise rotational movements for the entire body. The exercises can be modified to any particular movement pattern and adapted to your specific needs. Exercises in Redcord AXIS maximize the demands for activity in stabilizing muscles and optimizes muscular coordination. This is essential for perfect movement control. Your body is designed to rotate! Page 7
9 Basic Redcord AXIS exercises Redcord AXIS exercise Exercise the entire body with Redcord AXIS. Some of the exercises involves rotational movements, while others work to resist rotation. Combine the different exercises to make your own favorite workout program. You can find more exercise programs and videos at redcord.com. Exercise principles: Make sure that all exercises are performed with proper form and technique. Perform 2-3 sets of 5-6 repetitions per exercise. Rest seconds between sets. Do not progress exercise until all repetitions in the last set can be performed with good quality of movement. Exercises can be adjusted to be more challenging by adding one of the following elements: In supine positions, place a balance cushion between shoulder blades. 2. In Prone positions, place balance cushions under each elbow. 3. In kneeling and standing positions, keep legs together. Page 8
10 Supine Plank Starting position: Lie on back. Arms parallell to body. Vertical ropes. Staps about 40 cm above surface. Instructions: Lift pelvis up to a straight body position and keep pelvis leveled. Return to starting position. Exercise progressions: Abduct both legs. Abduct one leg while keeping other leg still. Perform flutter kicks. Perform trunk rotation. Perform cycling movement. Perform cycling movement with balance cushion between shoulder blades. Page 9
11 Prone Plank Starting position: Lie on stomach. Upper body supported on elbows. Vertical ropes. Straps about 30 cm above surface. Instructions: Lift up to a straight body position. Return to starting position. Exercise progressions Abduct both legs. Abduct one leg while keeping other leg still. Perfrom flutter kicks. Perform trunk rotation. Perform cycling movement. Perform exercise progressions with upperbody supported on hands. Page 10
12 Triceps Press Starting position: Kneel directly under Redcord Trainer. Straps in hands. Straps at about height of chest. Instruction 1: Lean forward by bending elbows. Keep one elbow bent, and push body. backwards by extending the other elbow. Instruction 2: Lean forward by slightly bending elbows. Alternately bend and straighten elbows while keeping body still. Exercise alternative: The exercise can be performed in standing position. Exercise progression: The exercise can be made more difficult by: moving knees/feet backwards. Lowering the straps. Page 11
13 Pull-Up Starting position: Sit directly under Redcord AXIS with knees bent. Straps in hands. Straps at head height. Instruction 1: Lean upper body backwards until arms are straight. Perform one arm pull-up. Instruction 2: Lean upper body backwards until elbows are bent about 90 degrees. Perform alternate pull-up. Exercise progression: The exercise can be made more difficult by lifting hips from surface. Page 12
14 Get social with Redcord! FACEBOOK: facebook.com/redcordworld Find information, pictures, special offers, exercise tips, events, videos on facebook.com/redcordworld. redcordworld redcordworld YOUTUBE: youtube.com/redcordworldwide Redcords YouTube channel with videos of suspension exercise and Neurac treatment Redcord World Wide Web: Visit our international webpage Redcord AS PB 55, NO-4920 Staubo, Norway Phone: Page 13
15 Works for Every Body
2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationFunctional Strength Exercise Guide
Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationImportant Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
More informationGENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES SHOULDER BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to
More informationWarm-Up and Stretching Exercises
Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed
More informationStrength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
More informationCore (machines) Medicine Ball Back Extension
Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or
More informationHome Exercise Program
YOUR HOME PROGRAM Home Exercise Program Created by Dr. Furr MD Nov 30th, 1999 Total 21 LOWER TRUNK ROTATIONS - LTR Lying on your back with your knees bent, gently move your knees side-to-side. PRAYER STRETCH
More informationExercise Report For: Augusta James
Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch
More informationPHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 3
TABLE OF CONTENT PART 3 Exercise No 11: Chest Press... 2 Exercise No 12: Shoulder Press... 3 Exercise No 13: Pull-overs... 5 Exercise No 14: Tricep Extension... 6 informal exercises to develop upper body
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationGENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to
More informationResistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
More informationSTRETCHING EXERCISES Stretching exercises help loosen tight muscles.
STRETCHING EXERCISES Stretching exercises help loosen tight muscles. Technique: Frequency: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationBODYWEIGHT EXERCISE TRAINING BASICS
BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness
More informationThe Human Trainer Full Body Express Workout
The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase
More informationLEVEL 1 Full-Body Resistance Band Workout
LEVEL 1 Full-Body Resistance Band Workout Consult your doctor before beginning any new exercise routine. Movements should be slow and controlled. Stop if you feel pain or can t maintain your balance. Start
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationFROZEN SHOULDER REHABILITATION EXERCISES
FROZEN SHOULDER REHABILITATION EXERCISES Exercise no. 1) Bend forward so that your torso is parallel to the ground, and lean on a stool or table with your healthy arm. Completely relax your sore arm, and
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationPHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3
TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
More informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
More informationreturn to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationWHOLE BODY VIBRATION THERAPY
Body Vibe WHOLE BODY VIBRATION THERAPY Instruction manual INCREASES CIRCULATION STIMULATES LYMPHATICS REDUCES CELLULITE LIQUIFIES FAT IMPROVES BALANCE DECREASES CORTISOL INCREASES ENDURANCE NON-IMPACT
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationLisburn CHIROPRACTIC. Core Strength. follow us on
Core Strength www.lisburnchiro.com follow us on twitter @Chiro All pictures on this pdf are the property of Chiropractic and may not be reprodued without permission. 1 The exercises below aim to improve
More information7 Essential Core Moves & Progressions
Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationWALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
More informationGENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationShoulder Rehab Program
Range of Stage A Motion 1 External rotation Lying on your back, with elbows bent at right angles and held in against your body. Hold a stick with both hands and using your unaffected side push your other
More informationStability Ball Band & Free Weight Work-out
Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationRailyard Fitness. Serius Strap. featuring the. Serius Strong Rotating Handle. Instruction Manual
Railyard Fitness Serius Strap featuring the Serius Strong Rotating Handle Instruction Manual Set Up Instructions: Introduction: Before beginning your workout, here are a few tips that apply to each exercise.
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationRehabilitation 2. The Exercises
Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises
More informationExercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement
Tel: (905) 886-1212 Email: info@drwilderman.com Exercises for Back Pain Due to Degenerative Disk Disease (Osteoarthritis) and Facet Joint Impingement Aerobic Exercise Recommendations With a disc injury,
More informationCongratulations! Below is your Lower Body Weight with Pilates
Congratulations! Below is your Lower Body Weight with Pilates Hi I m Sylvia Favela, people call me Queen of Pilates, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds
More informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
More informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More informationBeginner and advanced exercises for the abdominal and lower back muscles
Beginner and advanced exercises for the abdominal and lower back muscles Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical
More informationCalisthenic Guidelines
8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationTORUS HOME GYM EXERCISE GUIDE
TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can
More informationAll exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.
HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.
More informationResistance Band Exercises
Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
More informationIMPORTANT: Please read and follow all instructions thoroughly before using your AB SHREDDER. Maximum user weight is 100 KG. KEEP BODY PARTS, HANDS AND FEET AWAY FROM THE SEAT, WHEELS AND THE CURVED TRACK
More informationKnee Conditioning Program
Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More information2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES
UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationHIIT Workout P2 Week One Week One - M-W-F -Workout Routine:
HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This
More informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationFAB55 EXERCISES, 5 WEEKS, 5 MINUTES A DAY
BANDED SIDE STEP Strengthening Hip Complex Starting Position: Start in a standing position with the strength mini-band placed around your ankles. Your knees, hips and toes should be in-line with each other.
More informationExercise Descriptions Report
Exercise Descriptions Report The Physical Exercises: Push Ups Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until
More informationViking Strong Exercise & Stretch Ebook
Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationDay 4. Throw downs. Vertical Flutter Kicks. Side Crunches. Core/Abdominals
Day 4 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable
More informationTRAINING WITH RESISTANCE BANDS
TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.
More information1. Box contents. More exercises can be found at:
User Manual Index Chapter page 1. Box contents 2 2.1 Attach to door 3 2.2 Attach to tree 4 2.3 Attach to Truss rack/horizontal bar 5 3. Adjust length 6 4. Basic guidelines exercises (easier, harder etc.)
More informationCorrecting Forward Pelvis (Bubble Butt)
Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:
More informationKNEE AND LEG EXERCISE PROGRAM
KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationContinuous Strength Training For Endurance Athletes Phase 1 Preparation
Continuous Strength Training For Endurance Athletes Phase 1 Preparation Goals: 1. Condition the muscle fibre and soft tissues at the myotendinous junction (where muscle and tendon connect). 2. Prepare
More informationS p o r t s & O r t h o p a e d i c S p e c i a l i s t s D R. R Y A N F A D E R
S p o r t s & O r t h o p a e d i c S p e c i a l i s t s D R. R Y A N F A D E R P O S T O P E R A T I V E H I P M A I N T E N A N C E P R O G R A M -This program provides an ongoing rehab program that
More informationUpper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationPOST OP CLOSED BANKART PROCEDURE
POST OP CLOSED BANKART PROCEDURE WEEKS 1-6 Do 1. Wear sling until advised otherwise 2. Keep dressing clean and dry 3. Do passive pendulum exercises to 90 degrees 4. Ice for 15 minutes after exercising
More informationSculpt Tone and Build You New Body Without Leavin Home
RESISTA The Ultimate Resistance Tubes Workout Guide Sculpt Tone and Build You New Body Without Leavin Home Table of Contents Resistance Training 2 Safety Information...1 Benefits of Resistance Training...1
More informationFoundation Lower Body A (60 min)
Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
More informationTIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.
Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that
More informationDEEP TISSUE FOAM ROLLER MASSAGE GUIDE
Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases
More informationSHOULDER INJURY PREVENTION
SHOULDER INJURY PREVENTION A SERIES OF EXERCISES FOR THE UN-INJURED ATHLETE Pain in the shoulder is common in swimmers. Shoulder function is highly dependent on the coordinated function of many muscle
More informationUPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Wall push-ups- 4 step slow push-ups- Walking hands
UPPER BODY (Arms): Push-ups Push-ups with hands or feet up on purple step Crab push-ups- Get in a crab position, bend the arms and let your bottom touch the floor, then straighten arms again. Wall push-ups-
More informationSUBMARINE SERIES - LEVEL 3
SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels
More informationBULLET PROOF ABS FOR GOLF
BULLET PROOF ABS FOR GOLF SIMPLE GOLF SERIES 2016 wakeupgolf.com By Susan Hill Professional Golf Fitness Trainer All rights reserved. No portion of this manual may be used, reproduced or transmitted in
More informationGOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE
GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.
More informationFoundation Lower Body B (60 min)
Foundation Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction
More informationMasters Swimming Dryland Training Program. November-December
Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping
More informationThe Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule
The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationMVP Most Versatile Power Tool!
MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations
More informationFoundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationInstant Ab Workouts for Tennis
Instant Ab Workouts for Tennis Exercise Database by Todd Scott ISSA CPT http://tennisfitnesstips.com http://tennisstomper.com Training Advisor - Men s Fitness magazine Abdominal Workouts Made Easy is a
More informationUSER MANUAL.
USER MANUAL www.thehumantrainer.com 1 CONTENTS 4 6 8 10 12 14 16 18 20 24 26 28 30 32 34 36 38 40 42 46 74 96 112 124 Important Safety Guidelines The Human Trainer Components & Anchoring Attachments Door
More informationLEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.
No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationExercise Report For: KCKC
Exercise Report For: Optimizing Sport Health and Performance Provided By: GREG REDMAN BScPT, Wave Physiotherapy Phone: Fax: greg@mardaloopphysio.com www.wavephysio.ca 110-1900 West Ave Kelowna, Page: 1
More informationShoulder Exercises Phase 1 Phase 2
Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.
More information