Fitness Quest AB LOUNGE 2 Manuale d'uso - Pagina 10

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8. Lateral Jackknife

This exercise will isolate the rectus

abdominis and obliques, as well as

the quadratus lumborum muscles of

the lower back. Roll into a sidelying

position on the unit. Bend the elbow

of your lower arm and rest your head

on that arm. Reach overhead with

your top arm and lightly hold the pull

up strap. Bend the knees slightly and

rest the feet on the foot rest. Exhale

and bend your torso to the side.

Pause at the end of the movement,

inhale and slowly return to the

starting position. Laterally flex from

the waist, rather than pulling with

your arms. Perform five-second

repetitions as described in the

Basic Jackknife. After completing

the repetitions on one side, carefully

turn over, lie on your other side

and repeat the same number of

repetitions. See FIG. 17 & 18.

B LOUNGE

WORKOUT PROGRESSION

Use this chart to help you progress your workouts in a safe and effective manner.

If you miss a few days of workouts, go back to the level that you were working at

previous to the missed time. Proper progression will help you achieve better results.

Fitness Level

# of Reps

BEGINNER

8 - 10 to fatigue

INTERMEDIATE

10 - 12 to fatigue

ADVANCED

12 - 15 to fatigue

FIG. 17

FIG. 18

# of Sets -

Basic Routine

Bonus Routine

1 set

none

2 sets

1 set

2 sets

4. Standing Hamstrings Stretch

Stand with your legs hip width apart. Extend one leg out in

front of you and keep that foot flat against the ground. With

your hands resting lightly on your thighs, bend your back leg

and lean forward slightly from your hips until you feel a stretch

in the back of your thigh. Be sure to lean forward from the hip

joint rather than bending at your waist. Hold for 20 to 30

seconds. Repeat for the opposite leg.

5. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the

floor. Bend one leg at the knee. Keeping both shoulders

flat on the floor, gently grasp the bent knee with your

hands and pull it over your body and towards the

ground. You should feel a stretch in your hips,

abdominals and lower back. Hold for 20 to 30

seconds and release. Repeat for opposite side.

6. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your

feet are together. Place your hands on your ankles. Lean

forward from the waist and press down lightly on the inside

of your knees. You should feel a stretch in the muscles of

your inside thigh.

7. Arm Pullback

Stand with your feet shoulder width apart and toes pointing

forward and with your knees slightly bent. Let your arms

hang relaxed on either side of your body. Expand your chest

and pull your shoulders back. Bend your elbows slightly and

clasp your hands behind your back. Slowly straighten your

arms as you lift your hands upward. Raise your hands

upward until you feel mild tension in your shoulder and

chest region. Hold for 20 to 30 seconds. Lower your arms to

their original position and bend your elbows. Release your

hands and return them to your sides.