T R A I N I N G H A N D B O O K

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Oliver Norman
5 years ago
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1 TRAINING HAND BOOK

2 Introduction Welcome to WaterWorkx The WaterWorkx is the first patented Body Toner that uses water to create a natural, smooth and self-determined resistance with variable resistance. The WaterWorkx has been designed to allow each and every user to work at their own pace and intensity. This makes the WaterWorkx a machine suitable for all users, whatever your age, fitness level or aspiration. We feel that being able to exercise in an environment that encourages you to discover your own level of intensity is the most natural way to exercise. Combined with the aesthetic quality of the WaterWorkx we are sure your workouts will be fun and enjoyable. WaterWorkx Features Our aim in developing the WaterWorkx is to provide a natural and enjoyable approach to your exercise allowing you to achieve your individual health and fitness goals. Compared to other exercise machines and home gyms, the WaterWorkx offers several important benefits: - unique self-regulating water resistance - lower risk of injury to joints, muscles and bones - specially designed workout manual guiding you through a large number of exercise routines - stylish, environmentally sensitive design - enjoyable soothing sound of water during exercise

Introduction WaterWorkx only engages concentric muscle contraction (the muscle shortens while generating force), while removing the common eccentric muscle contraction (the muscle elongating under

3 Introduction WaterWorkx only engages concentric muscle contraction (the muscle shortens while generating force), while removing the common eccentric muscle contraction (the muscle elongating under tension) typical in standard weight machines. Eccentric muscle contraction is proven to result in greater muscle damage and soreness. WaterWorkx will enable you to train all major muscle groups individually and in combination with each other. Arms, legs, chest, abdominals and glutes can be individually toned, while your back and joints become flexible and resilient. WaterWorkx will help you increase/improve: your strength your endurance your flexibility your coordination your posture your balance your overall health

4 Training There are two basic, correlated workout approaches: 1. Classic Training You conduct/execute an exercise as closely as possible to the training ideal 2. Differential Training You develop a personal training style Both approaches ultimately form an entity or rather a methodical workout structure. To be on the safe side, a beginner workout, for example, should strictly follow the respective training recommendations from the Exercise Manual (classic training). As sufficient endurance and experience is gained (especially with regard to exercise weight, exercise speed and its specific intensity), as well as a good assessment of your personal resilience, your workout should become more diversified (differential training). The wrong and right of the exercises begin to fade and your personal, individual style develops. The engine behind this development is a fluctuation of the exercise parameters: exercise types, training time (morning/evening), training atmosphere (music/peace), training frequency, training weight, motion speed, extent of motion, number of repetitions, length of intervals, grip position, feet position and posture. This methodical build-up leads to the development of an intuitive training routine, which develops as more experience is gained. Train, therefore, with your head, heart and lots of creativity and fun!

5 Training Use the scientific exercise guidelines drawn up in this manual to ensure you progress steadily in achieving your personal training goals. First, choose between - Full-body training - Training a body zone Then decide on either - Endurance training / 20 repetitions / light resistance - Strength training / 10 repetitions / heavy resistance Additional Circuit Training: choose, for example, a full-body power-endurance routine. The aim is to exercise different body zones through consecutive exercises in a continuous routine with little or no rest between each exercise. Set Training: Do a certain number of repetitions on one exercise (1 set), rest as appropriate and then repeat the same number of repetitions on the same exercise for additional sets. Rest duration: You will find that you may need longer rest time when training with heavier resistance and lower repetitions. Power-endurance training requires a rest-duration of about 1 minute, and strength training about 2-3 minutes. With circuit training, you can reduce the length of the resting period in between each exercise and gain additional cardiovascular training. Training a body zone: Choose the body zone, which you want to train. Select 2-4 exercises for this body area and choose whether to perform the exercises in a power, strength or endurance manner. Select Circuit training or Set training. In the next training session work a different body zone. Of course you can also for example, train two body zones per session. Warning: Should you have any concerns we recommend that you seek medical advice before starting an exercise program. For beginners we recommend lighter resistance and endurance training.

Whole body training Training a body zone For each body zone, there are several different exercises in this training handbook. Each body-zone is colour coded and the individual exercises are numbered.

6 Whole body training Training a body zone For each body zone, there are several different exercises in this training handbook. Each body-zone is colour coded and the individual exercises are numbered. From Arms From Abdominals / Lower Back / Core From Legs / Buttock From Shoulders ab Back From Chest Stretching Example: Body Zone: Shoulders (purple) Exercise #: 420 Exercise Name: Front Raise Whole body training In the following table six examples for whole-body training sessions are listed. Each body zone (see above) has one exercise (exercise number) in a column. Aim to complete 20 reps of each exercise in a circuit manner. Please use the rows and columns we have left below to devise your own individual training programs. Select the body zone you would like to train, choose an exercise and enter the exercise number in the table. Choose either: - Endurance training / 20 repetitions / light resistance (recommended) - Strength training / 10 repetitions / heavy resistance Tip: Enter the numbers in pencil on the table, so you can easily change your program and insert new exercises. Blank tables can be downloaded and printed from the following website

7 Whole body training rep Enter in the left column (grey) the number of repetitions. In the blank rows you can fill in your own training programs.

8 Training Top Safety first! With any exercise routine you should always gradually work your way up to the level you wish to attain. Give yourself time to develop experience of the various exercises and as your strength levels increase, so will your ability to increase the resistance. For example, start with low resistance training and make sure your warm up and rest periods are sufficient in duration. Begin training slowly and in short periods. As you get stronger and fitter you will find it easier to increase the resistance and duration of your training sessions. 2. One after the other! Commence with a level you are comfortable with and gradually build up the number of exercises, the resistance and the duration over a period of time. Set yourself some individual goals such as toning a part of your body, losing weight or generally increasing fitness by being able to train for longer. This will ensure a long term commitment to the exercise and your success. 3. Always warm up! The Warm Up gets your body (and mind) ready for the workout. When you are cold your body is much less resilient and thus is more prone to injuries. Warm up your full body, particularly those body zones, which you intend to train. An ideal warm up exercise is rowing on the WaterRower. A ten minute warm up on the WaterRower gets you ready for your training with the WaterWorkx. 4. Stretching is important, strength training is more important! If you are short of time and you have to decide between stretching exercises (not your warm up which should already be a part of your routine!) or strength training then we recommend you choose strength training. By training all body zones on a regular basis you will automatically stretch your muscles. When contracting a muscle your nerve system automatically relaxes/stretches the counter muscle (antagonist). Please do not misunderstand, stretching is important and should be done on a regular basis, stretching relaxes(see stretching). 5. Fatigue the targeted muscle! Training of your muscles today will lead to better performance of these muscles tomorrow. When consciously fatiguing your muscle, power, resilience and body awareness will improve faster. The "right" number of repetitions and the "right" resistance is not always effective if you are not focussing on the targeted muscles.

9 Training Top Train with all your senses! You can see, hear and feel your training. Feel the muscle tension during the contraction, feel the heat as the blood flows through the muscles, feel the fatigue immediately after the training and feel your body in the days thereafter. See how your body looks before, during and after training. Look at yourself in the mirror and see your muscle during training. In addition, hear the gentle movement of the water during training. 7. Recognise what time effort type you are! Training is good as long as it is regularly and long term. Find the easy way to sustain your training by knowing how much time you are prepared to invest on a regular basis. It does not matter whether you train three times a week for one hour or every two days for 20 minutes or daily or even 10 minutes twice a week, it is important to exercise on a regular basis. Enjoyment of training leads to success. Find out what works for you. 8. Note the difference! "Differential training" is an innovative training approach, which puts the individual first. Variety in training offers the best results, which is why there are so many exercise combinations offered using the WaterWorkx. The human body develops through practical experiences, which should be numerous and diverse. 9. Drink plenty of water! Water helps with blood pressure and circulation. Water lubricates all the joints of the body. Water regulates body temperature. Water ensures that muscles do not cramp. Water conducts electrical impulses through the body which control how muscles work. Water allows Fat metabolism. Overall: Water enables you to train for longer, more powerfully and most importantly, safely! 10. Care about the basics! Training details can wait. Our environment is flooded with fitness tips, 99 percent of these tips concern the absolute intricacies of the training. They are difficult to understand and have little effect. Basics are common sense, they are easy to understand and quick to learn. Distinguish between details and basics and decide what is important for you as an individual in your exercise. Have fun and success using your WaterWorkx!

10 100 I Arms Bilateral Curl Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed position - Hold the handle with an underhand grip; thumbs outwards - Draw the handle up and towards the body - Elbows tucked in - Wrists remain straight - Upper arm muscle (M. biceps brachii) Strengthens the muscles of the lower back and improves posture

Arms I 105 Bilateral Curl Reverse Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed

11 Arms I 105 Bilateral Curl Reverse Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed position - Hold the handle with an overhand grip; thumbs inwards - Draw the handle up and towards the body - Wrists remain straight Strengthens the muscles of the lower back and improves posture - Upper arm muscle (M. biceps brachii) - Biceps (Musculus Brachial)

110 I Arms One Arm Curl Use the keystone grip - Upright position, parallel to the Training Station - Parallel foot position, hip distance apart, with your knees slightly bent - Draw the

12 110 I Arms One Arm Curl Use the keystone grip - Upright position, parallel to the Training Station - Parallel foot position, hip distance apart, with your knees slightly bent - Draw the handle up and across the upper body - Maintain a strong upper body position Core stabilization in the direction of rotation strengthens the abdominal muscles - Upper arm muscle (M. biceps brachii)

13 Arms I 120 Triceps Press Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed position - Position hands over bar; thumbs facing up together - From the 90 elbow flexion press the bar down to full arm extension - Wrists remain straight - Upper arms are tucked in to the torso - Triceps upper arm muscle (M. triceps brachii) Strengthens the entire back for the perfect posture

14 125 I Arms Triceps Rope Press Down Use the rope - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are down and relaxed - Hold rope with thumbs facing up - From a 90º flexion, straighten the arm to full extension - Rotate the thumbs together at full extension - Upper arms are tucked in to the torso - Triceps upper arm muscle (M. triceps brachii) Strengthens the entire back for the perfect posture

Arms I 130 Standing pullover Use the rope - Wide stance step position, with your knees slightly bent - Tilt the upper body in a forward position - Upper arms are parallel to the ground - Hands are

15 Arms I 130 Standing pullover Use the rope - Wide stance step position, with your knees slightly bent - Tilt the upper body in a forward position - Upper arms are parallel to the ground - Hands are positioned behind the head with thumbs facing backwards - Extend the arms straight, keeping the upper arm parallel to the ground - Rotate the thumbs together on the extension - Triceps upper arm muscle (M. triceps brachii) Gentle and safe training of the upper body posture

140 I Arms Triceps Back Kick Use the rope - Wide stance step position in front of the Training Station - Hold the rungs with the non-working hand to support the upper body in a bent over position -

16 140 I Arms Triceps Back Kick Use the rope - Wide stance step position in front of the Training Station - Hold the rungs with the non-working hand to support the upper body in a bent over position - Holding the rope with the working arm; this arm is bent with the elbow tucked in to the body - Straighten the arm drawing the rope horizontally behind the body Tightening the back of the upper arms - Triceps upper arm muscle (M. triceps brachii)

17 Notes

18 200 I Abdominals / Lower Back / Core Sit Ups - Supine position on the bench - Feet are fixed in the rungs, 90 knee flexion - Elbows are out to the side - Fingers touch the temples - Lift the upper body up so elbows touch knees Stabilization of the front-neck muscles - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas)

19 Abdominals / Lower Back / Core I 201 Sit Ups Contraction - Supine position on the bench - Feet are fixed in the rungs, 90 knee flexion - Elbows are out to the side - Fingers touch the temples - Lift the upper body up so elbows touch knees, lower to just before the bench, maintaining muscle contraction Stabilisation of the front neck muscles - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas)

202 I Abdominals / Lower Back / Core Incline Sit Ups (advanced) - Supine position on the bench - Feet are fixed in the rungs, 90 knee flexion - Elbow are out to the side - Fingers touch the temples -

20 202 I Abdominals / Lower Back / Core Incline Sit Ups (advanced) - Supine position on the bench - Feet are fixed in the rungs, 90 knee flexion - Elbow are out to the side - Fingers touch the temples - Lift the upper body up so elbows touch the knees This is an advanced exercise and you should wear suitable footwear. Stabilization of the front-neck muscles - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas)

Abdominals / Lower Back / Core I 203 Cord Sit Up 1 Use the rope - Supine position on the bench - Arms stretched upwards, hands are holding the cord - Knees are bent and feet

21 Abdominals / Lower Back / Core I 203 Cord Sit Up 1 Use the rope - Supine position on the bench - Arms stretched upwards, hands are holding the cord - Knees are bent and feet positioned on the bench - Curl the upper body up and draw the cord between the knees Stretching and lengthening of the lower back muscles - Abdominal muscle (M. rectus abdominis)

204 I Abdominals / Lower Back / Core Cord Sit Up 2 Use the rope - Supine position on the bench - Arms stretched upwards, hands are holding the cord - Bend the knees to 90 and feet

22 204 I Abdominals / Lower Back / Core Cord Sit Up 2 Use the rope - Supine position on the bench - Arms stretched upwards, hands are holding the cord - Bend the knees to 90 and feet are off the bench - Holding the cord, curl the upper body and draw the cord past the legs Stretching and lengthening of the lower back muscles - Abdominal muscle (M. rectus abdominis)

Abdominals / Lower Back / Core I 205 Diagonal Sit Ups - Lying supine on the bench - Feet are fixed in rungs, 90 knee angle - Elbows are out to the side - Finger in contact with the temples - Lift the

23 Abdominals / Lower Back / Core I 205 Diagonal Sit Ups - Lying supine on the bench - Feet are fixed in rungs, 90 knee angle - Elbows are out to the side - Finger in contact with the temples - Lift the upper body and rotate, touching opposite elbow to opposite knee Stabilisation of the front neck muscles - Abdominal muscle (M. rectus abdominis) - Outer oblique abdominal muscle (M. obliquus abdominis externus) - Internal oblique abdominal muscle (M. obliquus abdominis internus) - Hip flexor muscle (M. iliopsoas)

24 210 I Abdominals / Lower Back / Core Side Raises - Lying on your side on the bench - Feet are fixed under the rungs - Elbows out to the side - Fingertips to the temples - Lift the upper body sideways up off the bench Functional training of the muscles of the lower back for an upright posture - Abdominal muscle (M. rectus abdominis) - Outer oblique abdominal muscle (M. obliquus abdominis externus) - Internal oblique abdominal muscle (M. obliquus abdominis internus)

25 Abdominals / Lower Back / Core I 220 Hanging Reverse Curl - Hanging with back supported against the bench - Feet just touching the ground - Bend knees and lift up to 90º Mobilisation of the shoulder joints and traction on the spine for good mobility - Abdominal muscle (M. rectus abdominis) - Hip lumbar muscle (M. iliopsoas)

26 221 I Abdominals / Lower Back / Core Hanging Rotating Reverse Curl - Hanging with back supported against the back bench - Feet just touching the ground - Lift kness and bend to 90 - Rotate the knees side to side keeping the knees at 90 Mobilisation of the shoulder joints and traction on the spine for good mobility - Abdominal muscle (M. rectus abdominis) - Hip lumbar muscle (M. iliopsoas) - Outer oblique abdominal muscle (M. obliquus abdominis externus) - Internal oblique abdominal muscle (M. obliquus abdominis internus)

27 Abdominals / Lower Back / Core I 222 Hanging Leg Lift - Hanging with back supported against the back bench - Feet just touching the ground - Raise both legs up to 90 - Keep foot flexed and toes up Training of the front thigh (quadriceps) muscles - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas)

28 223 I Abdominals / Lower Back / Core Hanging Single Leg Lift - Hanging with back supported against the bench - Feet are just touching the ground - Alternating right and left - Lifting one leg at a time up to 90 - Keep foot flexed Training of the front thigh (quadriceps) muscles - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas) - Outer oblique abdominal muscle (M. obliquus abdominis externus)

29 Abdominals / Lower Back / Core I 230 Reverse Curl - Lying in a supine position on the bench with lower back pressed into the bench and knees bent - Hands are positioned above the head on the rungs for support - Curl the knees up and into the chest Stretching and lengthening of the lower back muscles - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas)

30 231 I Abdominals / Lower Back / Core Lying Straight Leg Lifts - Lying in a supine position on the bench with lower back pressed into the bench - Stretch out the legs - Hands positioned on the rungs for support - Lift both legs upwards, keeping lower back pushed into the bench Stretching and lengthening of the lower back muscles! Advanced Exercise! Sufficient back stability necessary - Abdominal muscle (M. rectus abdominis) - Hip flexor muscle (M. iliopsoas)

Abdominals / Lower Back / Core I 240 Down Pull Rotation Use keystone grip - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to Training Station

31 Abdominals / Lower Back / Core I 240 Down Pull Rotation Use keystone grip - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to Training Station - Grip with both hands - Rotate the upper body - Drawing the handle diagonally across the body from above to below - Rotate and twist the torso - Follow the handle with your eyes Functional training of the muscles of the lower back for an upright posture - Abdominal muscle (M. rectus abdominis) - Outer oblique abdominal muscle (M. obliquus abdominis externus) - Internal oblique abdominal muscle (M. obliquus abdominis internus)

245 I Abdominals / Lower Back / Core Up Pull Rotation Use keystone grip - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to the Training

32 245 I Abdominals / Lower Back / Core Up Pull Rotation Use keystone grip - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to the Training Station - Grip the handle with both hands - Lift the handle diagonally and rotate the upper body - Lead with the handle and rotate your hips Functional training of the muscles of the lower back for an upright posture - Straight abdominal muscle (M. rectus abdominis) - Outer oblique abdominal muscle (M. obliquus abdominis externus) - Internal oblique abdominal muscle (M. obliquus abdominis internus)

Abdominals / Lower Back / Core I 250 Vertical Rotation Use mid pulley - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to the Training Station

33 Abdominals / Lower Back / Core I 250 Vertical Rotation Use mid pulley - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to the Training Station - Hips in a fixed forward facing position - Torso is rotated - Gripping the handle with both hands, rotate the upper body in a semi circle leading with your hips - Keep your feet firmly in position Functional training of the muscles of the lower back for an upright posture - Straight abdominal muscle (M. rectus abdominis) - Outer oblique abdominal muscle (M. obliquus abdominis externus) - Internal oblique abdominal muscle (M. obliquus abdominis internus)

34 260 I Abdominals / Lower Back / Core Kneeling Crunch Use rope - Kneeling in front of the Training Station - Head positioned between the two arms of the rope - Holding the rope at chest height with thumbs up - Curl the upper body down to the floor Lengthening effect on the lower back - Abdominal muscle (M. rectus abdominis)

35 Abdominals / Lower Back / Core I 270 Hyperextensions - Lying prone on the bench - Feet are fixed under the rungs - Fingers on the temples and elbows out to the side - Lift the upper body to about 45, keep the elbows out to the side Tight buttock muscles - Back (Erector Spinae) muscles (M. erector spinae)

36 280 I Abdominals / Lower Back / Core Prone Single Leg Raise - Lying prone on the bench - Hands are positioned on the rungs - Knees are bent slightly - Alternate raising the right and left leg Tight buttock muscles - Back (Erector Spinae) muscles (M. erector spinae)

37 Abdominals / Lower Back / Core I 285 Standing Back Kick Foot-cuff - Upright position - Hands are positioned on the rungs for support - Lift the back leg behind you with a straight leg Tight buttock muscles - Back (Erector Spinae) muscles (M. erector spinae)

38 290 I Abdominals / Lower Back / Core Bent Over Back Kick - Standing with upper body parallel to the ground - Hands are positioned on the rungs to stabilize the body Tight buttock muscles - Back (Erector Spinae) muscles (M. erector spinae)

39 Notes

300 I Legs/Buttock Save Squat - Upright position - Parallel foot position, shoulder width apart - Hands are positioned on the rungs - Bend the knees to 90 - Keep the body weight on the heels of your

40 300 I Legs/Buttock Save Squat - Upright position - Parallel foot position, shoulder width apart - Hands are positioned on the rungs - Bend the knees to 90 - Keep the body weight on the heels of your feet - Keep the back straight Functional training of the muscles of the lower back for an upright posture, Toning and Anti-Cellulite Training - Quadriceps Thigh muscle (M. quadriceps femoris) - Large buttocks muscle (M. glutaeus maximus) - Hamstrings muscles (Muscle Ischiocrurale Group)

Legs/Buttock I 310 Squat Jump Use long bar - Bend the knees to 90 - Parallel foot position, shoulder width apart - Position your body weight on the heels - Back is straight - Grip handle behind the

41 Legs/Buttock I 310 Squat Jump Use long bar - Bend the knees to 90 - Parallel foot position, shoulder width apart - Position your body weight on the heels - Back is straight - Grip handle behind the body with thumbs facing inwards - Straighten the legs to stand upright - Keep the shoulders down and relaxed Functional training of the muscles of the lower back for an upright posture, Toning and Anti-Cellulite Training - Quadriceps Thigh muscle (M. quadriceps femoris) - Large buttocks muscle (M. glutaeus maximus) - Hamstrings muscles (Muscle Ischiocrurale Group)

320 I Legs/Buttock Abductor Kick Use foot-cuff - Standing on one leg, parallel to the Training Station - Arms distance away from the Training Station - Position arm on the rung for support - Keeping

42 320 I Legs/Buttock Abductor Kick Use foot-cuff - Standing on one leg, parallel to the Training Station - Arms distance away from the Training Station - Position arm on the rung for support - Keeping an upright body position, lift the working leg out to the side with the foot flexed Toning and Anti Cellulite Training - Abductors (outer/lateral side thigh muscles) (M. glutaeus medius + Minimus) (M. tensor fasciae latae)

Legs/Buttock I 330 Adductor Kick Use foot-cuff - Standing on one leg, parallel to the Training Station - Arm is positioned on the Training Station at shoulder height - Draw the working leg

43 Legs/Buttock I 330 Adductor Kick Use foot-cuff - Standing on one leg, parallel to the Training Station - Arm is positioned on the Training Station at shoulder height - Draw the working leg towards the body and past the supporting leg - Keep an upright body position and keep the foot flexed Toning and Anti Cellulite Training - Adductors (inner thigh muscles) (Mm. adductores femori)

44 340 I Legs/Buttock Standing Back Kick Use foot-cuff - Standing upright facing the Training Station, hands on rungs for support - Stretch working leg behind you, keep the supporting leg firm but soft in the knee Functional training of the muscles of the lower back for an upright posture, Toning and Anti-Cellulite Training - Large buttocks muscle (M. glutaeus maximus) - Hamstrings muscle (Ischiocrurale muscle group)

45 Legs/Buttock I 350 Bent Over Back Kick - Upper body is bent over and parallel to the ground - Position the hands on the rungs to stabilize the body - Bend and lift one leg up behind you - Keep the opposite leg bent softly at the knee and firmly on the ground for support Functional training of the muscles of the lower back for an upright posture, Toning and Anti-Cellulite Training - Large buttocks muscle (M. glutaeus maximus) - Hamstrings muscle (Ischiocrurale muscle group)

360 I Legs/Buttock Leg Extensions Use foot-cuff - In a seated upright 90 position - Hands are positioned on the rungs for support - The working leg positioned so the hollow of the knee is directly

46 360 I Legs/Buttock Leg Extensions Use foot-cuff - In a seated upright 90 position - Hands are positioned on the rungs for support - The working leg positioned so the hollow of the knee is directly over the seat edge - The cuff is positioned on the top of the foot - Extend the knee upwards keeping the foot in a flexed position Strengthens the foot and shin muscles - Front thigh muscle (M. quadriceps femoris) - Front shin muscle (Tibiallis Anterior)

Legs/Buttock I 370 One Leg Press Use foot-cuff - In a supine position on the bench, pushing the lower back into the bench - Position the non working leg on the bench for support - Bend the working

47 Legs/Buttock I 370 One Leg Press Use foot-cuff - In a supine position on the bench, pushing the lower back into the bench - Position the non working leg on the bench for support - Bend the working leg and place into the foot-cuff - Keep the knee angle of the hip at approximately 90 - Extend the working leg downwards and away from the body till it reaches a horizontal position Toning of the whole upper body - Front Thigh muscle (M. quadriceps femoris) - Large buttocks muscle (M. glutaeus maximus) - Rear thigh muscle (Ischiocrurale muscle group)

48 380 I Legs/Buttock Calf Raises - Stand with your toes on the bottom rung of the Training Station - Position your hands on the rungs to stabilize the body - Lower your heals as far as possible - Standing on your toes, lift the body and heels up Flexibility of the Achilles tendon - Calf muscle (M. triceps surae/ Gastrocnemius)

49 Legs/Buttock I 390 Step Up - Stand on one leg facing the Training Station - Position the other leg on a rung height so your thigh is parallel to the floor - Position the hands higher up on the rungs for support - Extend the leg on the rung to lift the upper body up and towards the Training Station - Assist the lift with the arms Toning of the whole body - Quadriceps thigh muscle (M. quadriceps femoris) - Large buttocks muscle (M. glutaeus maximus) - Rear thigh muscle (Ischiocrurale muscle group)

50 400 I Shoulders Shoulder Press Use long bar - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Position the bar comfortably behind the neck with a wide grip and thumbs facing inwards - Extend the arms and bar upwards - Keep knees slightly bent and posture strong Trains the back of the arms (triceps) - Deltoid shoulder muscle (M. deltoideus) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

Shoulders I 410 Single Arm Lateral Raise Use keystone grip - Upright position, parallel to the Training Station - Parallel foot position, hip width apart - Knees are slightly bent - Opposite arm is

51 Shoulders I 410 Single Arm Lateral Raise Use keystone grip - Upright position, parallel to the Training Station - Parallel foot position, hip width apart - Knees are slightly bent - Opposite arm is extended for support and core is stabilized - Engage the core when raising the arm up and outwards - Look towards your working hand, palm faces downwards and forearm and arm remain straight - Deltoid shoulder muscle (M. deltoideus) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

52 420 I Shoulders Front Raise Use short bar - Upright position with back supported against the Training Station - Parallel foot position, hip width apart - Knees are slightly bent - Hands hold the bar with thumbs facing inwards - Extends the arms up to face height, keeping them parallel - Deltoid shoulder muscle (M. deltoideus) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

53 Shoulders I 430 Front Press Use long bar - Upright position - Feet are positioned apart in an active step position - Knees are slightly bent - Core is engaged - Bar is set at chest height - Wide grip on the bar with thumbs inwards - Press the bar upwards until full arm extension Trains the back of the arms (triceps) - Deltoid shoulder muscle (M. deltoideus) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

54 440 I Shoulders Shoulder Pull Use rope - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Arms stretched holding the rope with thumbs inwards - Lift the rope up towards the chin, hands touch, elbows are up and outwards at the top of the draw Trains the biceps (upper arms) - Deltoid shoulder muscle (M. deltoideus) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

55 Shoulders I 450 Shrugs Use short bar - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Arms stretched holding the bar with thumbs inwards - Keeping the arms straight, shrug the shoulders up to below the ears and release slowly downwards Mobilization of shoulder girdle - Trapezius (Neck and Upper Back) muscle (M. trapezius)

460 I Shoulders Lateral Raise with Rotation Use keystone grip - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - One arm is positioned on the Training Station

56 460 I Shoulders Lateral Raise with Rotation Use keystone grip - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - One arm is positioned on the Training Station for support - Holding the grip with palm facing towards the body - Lift the arm diagonally and rotate the thumb from the inside outwards so the palm faces forwards at end position Functional training of the muscles of the lower back for strong posture - Deltoid shoulder muscle (M. deltoideus) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

57 Shoulders I 470 Inward Rotation Use mid pulley - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Working arm is bent at a 90 angle and positioned outwards from the body - Hold the handle with thumb upwards - Rotate the forearm inwards keeping the upper arm stable and elbow close to the body - As the hand moves in a semi circle inwards towards the body, keep the wrist and forearm in a straight line and elbow close to the body - Inside-the shoulder rotators (M. subscapularis) (M. deltoideus)

480 I Shoulders Outward Rotation Use mid pulley - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Working arm is bent at a 90 angle and positioned across the

58 480 I Shoulders Outward Rotation Use mid pulley - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Working arm is bent at a 90 angle and positioned across the body - Hold the handle with thumb upwards - Rotate the forearm outwards keeping the upper arm stable and elbow close to the body - As the hand moves in a semi circle outwards, keep the wrist and forearm in a straight line and elbow close to the body - Shoulder rotator muscles (M. supraspinatus) (M. infraspinatus) (M. deltoideus)

59 Notes

500 I Back Seated Row Use short or long bar - In a seated position with a strong posture - Position the feet on the ends of the Training Station with bent knees - Arms stretched out front - Draw the

60 500 I Back Seated Row Use short or long bar - In a seated position with a strong posture - Position the feet on the ends of the Training Station with bent knees - Arms stretched out front - Draw the bar in towards the lower ribs using the shoulders and back muscles Trains the biceps (upper arms) and lower back muscles - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius)

Back I 510 Single Arm Bent Over Row Use keystone grip - In a bent over position with one knee and hand on the bench for support - The working arm is extended holding the grip with thumb facing

61 Back I 510 Single Arm Bent Over Row Use keystone grip - In a bent over position with one knee and hand on the bench for support - The working arm is extended holding the grip with thumb facing forwards - Draw the arm towards the chest, elbow goes behind the body, twist the upper back for extra reach Trains the biceps (upper arms), abdominal and oblique muscles - Wide back muscle (Latissimus dorsi) - Upper arm muscle (M. biceps brachii)

62 520 I Back Lat Pull Down (Behind) Use long bar - Adjust the lower seated bench to a height to support a seated position - Position the body forwards away from the back bench - Arms extended over head with a wide grip on the bar and thumbs inwards - Draw the bar behind the neck, ensure you keep a strong posture Strengthen postural/core muscles - Wide back muscle (Latissimus dorsi) - Upper arm muscle (M. biceps brachii)

Back I 530 Lat Pull Down (Front) Use long bar - Adjust the lower seated bench to a height to support a seated position - Arms extended over head with a wide grip on the

63 Back I 530 Lat Pull Down (Front) Use long bar - Adjust the lower seated bench to a height to support a seated position - Arms extended over head with a wide grip on the bar and thumbs inwards - Pull the bar down towards the chest Strengthen postural/core muscles - Wide back muscle (Latissimus dorsi) - Upper arm muscle (M. biceps brachii)

64 540 I Back Supine Row Use long bar - Lying in the supine position on the bench - Lift your knees and cross your lower leg - Wide grip on the bar with thumbs inwards - Ensure the lumbar spine is pushed into the bench - Pull the bar towards the body and make contact with the chest Isometric contraction of the abdominal muscles - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius) - Upper arm muscle (M. biceps brachii)

65 Back I 550 Chin Up - Hang from the top bar with feet supported on the lower rungs - Lift the body so your chin is above the bar - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius) - Upper arm muscle (M. biceps brachii)

66 551 I Back High Intensity Chin Up - Hang with arms extended from the top bar - Lower legs are bent and crossed - Lift your chin up above the bar - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius) - Upper arm muscle (M. biceps brachii)

Back I 560 Lying Bench Pull Use long bar - Lying in a prone position - Lower legs are crossed and bent at the knees - Arms are straight and holding onto the wide bar - Thumbs are positioned inwards -

67 Back I 560 Lying Bench Pull Use long bar - Lying in a prone position - Lower legs are crossed and bent at the knees - Arms are straight and holding onto the wide bar - Thumbs are positioned inwards - Draw the bar in towards the chest till it makes contact with the bench - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius) - Upper arm muscle (M. biceps brachii)

68 570 I Back One Arm Pull Use Mid Pulley - Upright position - Parallel foot and shoulder position - Core is engaged - Hold the grip with thumb up, arm is extended out in front of the body, draw the handle straight towards the chest - Elbow is positioned behind the body Functional training of the muscles of the lower back for an upright posture - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius) - Upper arm muscle (M. biceps brachii)

Back I 575 Active One Arm Pull Use Mid Pulley - Standing in an upright body position with feet in the active step position - Core is engaged - Draw the working arm towards the body to make contact

69 Back I 575 Active One Arm Pull Use Mid Pulley - Standing in an upright body position with feet in the active step position - Core is engaged - Draw the working arm towards the body to make contact with the lower rib cage - At the same time lift the knee sideways up and through during the pulling motion, there is a slight torso rotation - Hold for 2 seconds Functional training of the muscles of the lower back for an upright posture - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M. trapezius) - Upper arm muscle (M. biceps brachii)

580 I Back Vertical Lateral Pull Use Mid Pulley - Upright position - Parallel foot position, hip distant apart - Body is parallel to the Training Station

opposite arm moves outwards in the opposite direction for movement control - Keep body in a strong and forwards position by engaging the core muscles -

70 580 I Back Vertical Lateral Pull Use Mid Pulley - Upright position - Parallel foot position, hip distant apart - Body is parallel to the Training Station and to the direction of the pull - The working arm has palm facing forwards and thumbs up - The working arm draws the outwards in a semi circle - The opposite arm moves outwards in the opposite direction for movement control - Keep body in a strong and forwards position by engaging the core muscles - Trapezius (neck and upper back) muscle (M. trapezius) - Shoulder blade fixation (M. rhomboideus major) - Rotator cuff (External rotators of the Glenohumeral joint)

71 Notes

72 600 I Chest Push Up - Lying in a prone position - Tops of the feet positioned on the wooded rungs (at a height comfortable for you) - Hips and knees are raised off the floor - Hands are next to the shoulders with thumbs facing inwards and the chest is on the ground - Lift the upper body up off the ground by pushing with the arms Training the triceps (back of the arms) - Large pectoral muscle (M. pectoralis major)

73 Chest I 610 Easy Push Up - Lying in a prone position - Tops of the feet positioned on the wooded rungs (at a height comfortable for you) - Knees are off the floor - Hands are positioned next to the shoulders with thumbs facing inwards and the chest is on the ground - Lift the upper body up off the ground by pushing with the arms Training the triceps (back of the arms) - Large pectoral muscle (M. pectoralis major)

74 620 I Chest Chest Isolation Use keystone grip - Wide stance, body parallel to the Training Station - Parallel foot and shoulder position - Place the non working hand on hip for stability - The working arm is in a stretched position, bend the arm upwards and towards the opposite shoulder Core stabilization in the direction of rotation for a strong posture - Large pectoral muscle (M. pectoralis major) - Upper arm muscle (M. biceps brachii)

75 Chest I 630 Chest Rotation Use keystone grip - Standing in a wide stance upright position parallel to the Training Station - Parallel foot and shoulder position - Position the free hand on the abdominal wall - Pull the working arm diagonally from above the shoulder to the below and past the opposite hip - Lead with the thumb and rotate the hips - Large pectoral muscle (M. pectoralis major) Training the entire torso muscles for upright posture and a flat stomach

76 640 I Chest Box Down Use keystone grip - In a wide stance step position - Working arm is held at chest height with palm facing downwards - Elbow is behind the body and shoulders are in a back and downward position - Push the arm down and at a 45 angle - Engage the body and slightly rotate the upper body towards the end of the push Training the entire torso muscles for upright posture and a flat stomach - Large pectoral muscle (M. pectoralis major) - Upper arm muscle (M. triceps brachii)

77 Chest I 650 Pull Over Use rope - In a supported seated position - Arms are extended above, holding the rope - Pull the arms down towards the inner thighs - Engage the chest muscles Mobilization of the shoulders for optimal flexibility - Large pectoral muscle (M. pectoralis major) - Wide back muscle (Latissimus dorsi)

78 660 I Chest One Arm Press Use Mid Pulley - Upright stance - Parallel foot and shoulder position - Body is parallel to the Training Station - Core is engaged - Working arm pushes forward to an almost straight position Training the abdominal muscles for a flat stomach - Large pectoral muscle (M. pectoralis major) - Upper arm muscle (M. triceps brachii)

while the opposite knee lifts - Hold for 2 seconds Training the abdominal muscles for a flat stomach.

79 Chest I 665 Active One Arm Press Use Mid Pulley - Upright stance - Feet are positioned apart in an active step position - Body is parallel to the Training Station - Core is engaged - Working arm pushes forward, while the opposite knee lifts - Hold for 2 seconds Training the abdominal muscles for a flat stomach. Training coordination and balance - Large pectoral muscle (M. pectoralis major) - Upper arm muscle (M. triceps brachii)

670 I Chest Vertical Medial Pull Use Mid Pulley - Upright stance - Parallel foot position, hip distance apart - Body is parallel to the direction of the pull - The working arm has palm facing

80 670 I Chest Vertical Medial Pull Use Mid Pulley - Upright stance - Parallel foot position, hip distance apart - Body is parallel to the direction of the pull - The working arm has palm facing forwards with thumbs up - The working arm moves the handle in a semicircle towards the opposite hip which simultaneously rotates internally Training the abdominal muscles for a flat stomach. Functional training of the muscles of the lower back for an upright posture - Large pectoral muscle (M. pectoralis major)

81 Notes

82 Stretching Stretching The following pages show stretches for the whole body. Calf Rear thigh (Hamstrings) Front thigh (Quadriceps) Inner thigh muscles (Adductors)

83 Stretching Stretching The stretch should be held for between 30 seconds and 2 minutes. Deep buttock muscles Superficial buttocks muscles Chest muscles / abdominal muscles Chest muscles

84 Stretching Stretching Hold the stretch. WARNING: Do not bounce! Upper back muscles Middle back muscle Side torso muscles / Middle back muscle Chest

85 Stretching Stretching Stretch only as far as comfortable, you should not feel any pain. Abdominal muscles Chest muscles / Torso muscles / Buttock muscles Rear thigh (Hamstrings) Shoulder muscles

86 Stretching Stretching Stretching promotes flexibility and prevents injuries. Back Upper Arm Muscles (Triceps) Deep Buttock / Hip Muscles Extending the lower back Upper Back / Shoulder Muscles

87 Stretching Stretching Do not stretch before training, but rather after a short warm-up. Inner Thigh Muscles (Adductors) Neck Muscles Chest Muscles Back Extension

88 WaterRower UK 25 Acton Park Estate The Vale London W3 7QE Tel: +44 (0) Fax: +44 (0) WaterRower US 560 Metacom Avenue Warren RI Tel: +1 (401) Fax: +1 (401) WWM7000

Summary of exercises included on last page

Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,