Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Elastics - Front Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Back Flies in 5 Angles | 2x8-12 each | ||
| Elastics - Outward External Rotations | 3x8 each side alternating | ||
| Elastics - Upward External Rotations | 3x8 each side alternating | ||
| Mobility Back Row | 2x8 each side |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Wide Lat Pull Downs with Elastic | 3x8 | ||
| #N/A | Pull Up Negatives | 12x total | Jump up and Slowly Lower Down |
| #N/A | Assisted Pull Ups | 3x6 | Either use the mashine as the gym or an elastic for help. |
| Bent Over Back Row with Elastic | 3x6-8 |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Knee and Hip Raises | 3x6 | ||
| Scissor Leg Lifts | 2x20sec | ||
| Sitting Leg Lifts | 2x10 & 10sec hold | Start with hands between the knees but work on getting them between your hands. The further infront the better! Back is straight! Shoudlers down! | |
| V-Up Combi | 10x | Left, Right, Both, Both = 1 Rep. Knees locked, back straight! | |
| Block Assisted L Sit Leg Lifts | 2x6 each leg | Depress your scapula and elevate your hips off the floor. Lift the foot as high as possible off the floor without rounding your back. Keep your knees fully locked | |
| Alternating Laying Single Leg Lifts | 10x each side | ||
| Rocking Boat Abs | 2x30sec | In order to create a smooth rocking movement you need to evently round your back. Elevate your scapula and cover your ears. Keep your knees locked and feet together. |
| Demo | Exercise | Sets & Reps | How to/Cues |
|---|---|---|---|
| Single Leg Calf Raises | 2x2 each side | ||
| Turned Out Calf Raises | 2x20 | ||
| Daisy Duck Calf Raises | 2x20 |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!