GYMSTICK EXERCISE LIBRARY

Transcription

1 GYMSTICK EXERCISE LIBRARY Basic stances for the Gymstick exercises Exercise Library 1. Crunch (gymstick on the thighs) 2. Crunch or sit-up with biceps curl 3. Crunch with upright row or deltoid raise 6. Leg bends 5. Sit-up (demanding movement) 6. Seated trunk rotation 7. Standing trunk rotation 8. Walking trunk rotation 9. Side bend 10. Good-morning 11. Straight leg dead lift 12. Squat 13. Squat with the stick held above your head 14. Squat with upright row or military press 15. Split squat with trunk rotation 16. Rear lunge 17. Side lunge 18. Lunge and rear lunge with trunk rotation 19. Lunge with press 20. Forward press and leg kickback 21. Leg extension 22. Adduction 23. Abduction 24. Standing kickback 25. Calf raise 26. Full-body extension 27. Press with a narrow grip 28. Triceps push 29. Bar row 30. Front raise 31. Upright row 32. Military press 33. Shoulder shrug 34. Biceps curl 35. Standing wrist curl 36. Hang-clean 37. Hang-snatch 38. Star jump with military press 39. Kneeling lunge single arm shoulder press 40. Standing on gymstick, external rotator cuff 41. Standing on gymstick, oblique rotation 42. Quadriped adduction and abduction 43. Standing knee extension 44. Standing single leg kick back with pull down 45. Seated bent knee v sit 46. Supine bridge 47. Standing balance abduction 48. Seated oblique canoeing rotation 49. Supine knee extension 50. Standing balance with hip extension and tricep press 51. Standing lunge position, single arm row 52. Standing lunge position, single arm row with open rotation 53. Standing on gymstick, single arm tricep extension 1.

2 54. a) Seated rhomboid fly b) Seated rhomboid fly with shoulder press c) Supine rhomboid fly 55. Standing on Gymstick single arm reach and lateral flexion 56. Lunge forward with single arm shoulder press 57. Standing on Gymstick alternate arm cross over 58. Standing on Gymstick bent over lateral raise 59. Standing lunge position with single arm press 60. Standing alternating side tap 61. Prone back extension with shoulder press and leg adduction 62. Supine tricep and knee extension 63. Quadriped bent knee hip extension 64. Standing hip extension with trunk rotation 65. Quadriped hip extension 66. Standing single leg hip abduction 67. Kneeling lunge with rotation and horizontal shoulder press 68. Standing single arm external shoulder rotation with bands 69. Supine back extension with leg abduction 70. Standing single arm external shoulder rotation with stick Movements in pairs: 1. Seated row simultaneously 2. Butterfly and bar row simultaneously 3. One hand row simultaneously 4. Row and press simultaneously 5. Seated row and seated oblique rotation simultaneously 6. Crunch simultaneously 7. Crunch 8. Lat pull down 9. Trunk rotation 10. Squat with press 11. Standing row 12. Cross country 13. Press and skiing simultaneously 14. Lunge with triceps press 2.

3 BASIC STANCES FOR THE GYMSTICK EXERCISES Standing with the stick on the thighs Standing with the stick on the back of the shoulders Standing with the stick on the upper chest Standing with the stick upright on the floor Standing with the loops on the back foot Standing with the loops on the front foot Kneeling Lunge kneeling On all fours Seated Lying (in supine) Lying (in prone) Loops attached to the wall or held by assistant 3.

4 1. CRUNCH (Gymstick on the thighs) MAIN MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) OTHER MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) Iliopsoas muscle (m. iliopsoas) Rectus femoris muscle (m. rectus femoris) WORKOUT INSTRUCTIONS: Do the crunch with the stick held on your thighs Roll the exercise bands around the stick, this will enable you to help out with your arms during the movement Keep your knees bent Only your upper torso should leave the floor when doing the crunch With the hips stationary, flex the waist so that the elbows travel toward the hips VARIATIONS: Sit-up 2. CRUNCH OR SIT-UP WITH BICEPS CURL MAIN MUSCLES WORKED: Biceps brachii muscle (m. biceps brachii) Abdominal muscles (m. rectus abdominis) OTHER MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) Iliopsoas muscle (m. iliopsoas) Rectus femoris (m. rectus femoris) Brachialis muscle (m. brachialis) Brachioradialis muscle (m. brachioradialis) WORKOUT INSTRUCTIONS: Do the crunch and biceps curl simultaneously Roll the exercise bands around the stick so that they are not too loose when you start the movement Keep your knees bent and flex the waist so that the elbows travel toward the knees Your elbow joint should be very slightly bent when starting the biceps curl (your muscles should be tense) Your elbows can rise slightly, and the stick should end up under you chin, at the end of the biceps curl VARIATIONS: Overhand grip of the stick Do the movement with one hand 4.

5 3. CRUNCH WITH UPRIGHT ROW OR DELTOID RAISE MAIN MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) Deltoid muscle (m. deltoideus) OTHER MUSCLES WORKED: Biceps brachii muscle (m. biceps brachii) in the upright row External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) Iliopsoas muscle (m. iliopsoas) Rectus femoris muscle (m. rectus femoris) WORKOUT INSTRUCTIONS FOR CRUNCH WITH UPRIGHT ROW: Do the crunch and the upright row simultaneously Take a narrow grip of the stick (slightly narrower than your shoulders) Keep your knees bent and flex your waist so that your upper body travels toward your knees The movement starts with the elbows. The stick should end up under your chin at the end of the movement Roll the exercise bands around the stick so that they are not too loose when you start the movement VARIATIONS: Take wider or narrower grips of the stick 4. LEG BENDS MAIN MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) OTHER MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) Iliopsoas muscle (m. iliopsoas) Rectus femoris (m. rectus femoris) WORKOUT INSTRUCTIONS: Position the stick on the back of the shoulders, keep your hands relaxed and on the floor Keep your knees bent. Bend your legs close to the floor Keep your mid section firm during the movement. Keep your lower back on the floor VARIATIONS: Bend your legs close to the floor on at a time Bend your legs close to the floor by lifting your waist 5.

6 5. SIT-UP (demanding movement) MAIN MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) OTHER MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus externus abdominis) Iliopsoas muscle (m. iliopsoas) Rectus femoris muscle (m. rectus femoris) WORKOUT INSTRUCTIONS: Keep your knees bent Your whole back should leave the floor by flexing your waist Take a relaxed grip of the stick Position the stick on the back of the shoulders; not too close to the nape of the neck Roll the exercise bands around the stick to make it easier for yourself to do the sit-up VARIATIONS: Do just a crunch with the Gymstick on your shoulders (easier to do) Take wider or narrower grips of the stick Bend your knees more than usual Twisting sit-up Position the stick on the back of the shoulders, elbows behind the stick (lower picture) Extension of the back (lower picture) 6. SEATED TRUNK ROTATION MAIN MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) OTHER MUSCLES WORKED: Iliopsoas muscle (m. iliopsoas) Rectus femoris (m. rectus femoris) Abdominal muscles (m. rectus abdominis) WORKOUT INSTRUCTIONS: Position the stick on the back of the shoulders and keep your hands as relaxed as possible Lean back slightly and keep your knees bent Roll the exercise bands around the stick so that they are not too loose at the end of the movement Rotate your shoulders VARIATIONS: Different upper body positions (leaning back) Extent of rotation 6.

7 7. STANDING TRUNK ROTATION MAIN MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) OTHER MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) Lower back muscles (m. erector spinae) Quadratus lumborum muscles (m. quadratus lumborum) WORKOUT INSTRUCTIONS: Position the stick on the back of the shoulders and make sure that the exercise bands are tight enough (not loose) Take a good stance; knees slightly bent Rotate your shoulders (pelvis almost stable) The movement should be made symmetrically VARIATIONS: Trunk rotation in a step stance (picture) The extent of rotation Leaning trunk rotation 8. WALKING TRUNK ROTATION MAIN MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) OTHER MUSCLES WORKED: Abdominal muscles (m. rectus abdominis) Lower back muscles (m. erector spinae) Quadratus lumborum muscles (m. quadratus lumborum) WORKOUT INSTRUCTIONS: Position the stick on the back of the shoulders and make sure that the exercise bands are tight enough (not loose) Rotate your shoulders toward the front leg The movement should be made symmetrically VARIATIONS: Take a longer or shorter step The extent of rotation 7.

8 9. SIDE BEND MAIN MUSCLES WORKED: Quadratus lumborum muscle (m. quadratus lumborum) OTHER MUSCLES WORKED: External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) Lower back muscles (m. erector spinae) WORKOUT INSTRUCTIONS: Relaxed tempo, bend your upper body to the side The movement should be made symmetrically, pelvis should be stable Position the stick on the back of the shoulders or hold the stick above your head VARIATIONS: Hold the stick above your head or position it on the back of the shoulders 10. GOOD-MORNING MAIN MUSCLES WORKED: Lower back muscles (m. erector spinae) OTHER MUSCLES WORKED: Glutes (m. gluteus maximus) Hamstrings WORKOUT INSTRUCTIONS: Position the stick on the back of the shoulders Keep your knees bent for the duration of the movement Lower your back to horizontal level before lifting yourself up Use the hip joint Roll the exercise bands around the stick so that they are not too loose when you bend down Hold your breath when bending down 8.

9 11. STRAIGHT LEG DEAD LIFT MAIN MUSCLES WORKED: Lower back muscles (m. erector spinae) Hamstrings Glutes (m. gluteus maximus) OTHER MUSCLES WORKED: Outer back muscles (m. latissimus dorsi) Middle back muscles (m. trapezius) WORKOUT INSTRUCTIONS: Roll the exercise bands around the stick. The stick should be below knees when you start the lift. You can stretch the bands over three times their original length. Keep your knees slightly bent for the duration of the movement Keep your back straight! Lift the stick up close to your thighs VARIATIONS: If you have good mobility, you can use a wider grip, which makes the range of motion greater and the movement will also affect your outer back muscles. Dead lift 12. SQUAT MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) OTHER MUSCLES WORKED: Gluteus medius muscle (m. gluteus medius) Gluteus minimus muscle (m. gluteus minimus) Inner thigh muscles (adductors) Piriformis muscle (m. piriformis) Hamstrings WORKOUT INSTRUCTIONS: Set the loops on both of your feet Roll the exercise bands around the stick Squat and position the stick on the back of the shoulders (not too close to the nape of the neck) Keep your heels on the ground for the duration of the movement Bend your knees in a straight line with your feet Keep your back straight Pick a spot on the opposite wall and concentrate on it when squatting Your feet should be turned slightly outward Hold your breath when descending VARIATIONS: Front squat postion the stick on the front 9.

10 13. SQUAT WITH THE STICK HELD ABOVE YOUR HEAD (this is an excellent muscle condition exercise for developing the mobility of your shoulders and back) MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) OTHER MUSCLES WORKED: Gluteus medius (m. gluteus medius) Gluteus minimus (m. gluteus minimus) Inner thigh muscles (adductors) Piriformis muscle (m. piriformis) Hamstrings External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) Lower back muscles (m. erector spinae) WORKOUT INSTRUCTIONS: Set the loops on both of your feet Lift the stick above your head. Take a very wide grip of the stick Keep your heels on the ground for the duration of the movement Keep your arms straight and over your balance area for the duration of the movement (over your feet) Bend your knees in a straight line with your feet Keep your back straight Pick a spot on the opposite wall and concentrate on it when squatting Your feet should be turned slightly outward Hold your breath when descending 14. SQUAT WITH UPRIGHT ROW OR MILITARY PRESS MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) Deltoid muscle (m. deltoideus) OTHER MUSCLES WORKED: Gluteus medius muscle (m. gluteus medius) Gluteus minimus muscle (m. gluteus minimus) Inner thigh muscles (adductors) Piriformis muscle (m. piriformis) Military press: Triceps (m. triceps brachii) Upright row: biceps brachii muscle (m. biceps brachii) WORKOUT INSTRUCTIONS: Set the loops on both of your feet Squat and position the stick on the back of the shoulders (not too close to the nape of the neck) Keep your heels on the ground for the duration of the movement Bend your knees in a straight line with your feet Keep your back straight and pick a spot on the opposite wall and concentrate on it when squatting Your feet should be turned slightly outward Hold your breath when descending Military press: Press the stick up when squatting Upright row: Hold the stick on your thighs and start the row by lifting your elbows. Lift the stick when squatting. The stick should end up under your chin 10.

11 15. SPLIT SQUAT WITH TRUNK ROTATION MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) OTHER MUSCLES WORKED: Gluteus medius (m. gluteus medius) Gluteus minimus (m. gluteus minimus) Inner thigh muscles (adductors) Hamstrings WORKOUT INSTRUCTIONS: Set the loops on both of your feet Position the stick on the back of the shoulders Take a step forward and do the movement in this position Squat and rotate your shoulders toward the front leg Keep your back straight Pick a spot on the opposite wall and concentrate on it when squatting Bend your knee in straight line with your foot The bent knee shouldn t be bent so far that it reaches over the toes Hold your breath when descending 16. REAR LUNGE MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) OTHER MUSCLES WORKED: Gluteus medius muscle (m. gluteus medius) Gluteus minimus muscle (m. gluteus minimus) Inner thigh muscles (adductors) Hamstrings WORKOUT INSTRUCTIONS: Set the loops on your front foot Roll the exercise bands around the stick Squat and position the stick on the back of the shoulders Take a long step forward Lunge Keep your back straight Pick a spot on the opposite wall and concentrate on it when lunging Bend your knee in a straight line with your foot The bent knee shouldn t be bent so far that it reaches over the toes Hold your breath when descending Work on one leg at a time VARIATIONS: Rotate the opposite shoulder toward the front leg (back straight). This will activate your mid section muscles Set the loops on both of your feet and do the rear lunge alternately (changing the rear leg after each lunge) With military press With piceps curl 11.

12 17. SIDE LUNGE MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) Inner thigh muscles (adductors) OTHER MUSCLES WORKED: Gluteus medius muscle (m. gluteus medius) Gluteus minimus muscle (m. gluteus minimus) Hamstrings WORKOUT INSTRUCTIONS: Set the loops on both of your feet Position the stick on the back of the shoulders Your heel should touch the floor first when lunging Take a long step to the side Descend on one knee Keep your back straight Pick a spot on the opposite wall and concentrate on it when lunging Bend your knee in a straight line with your foot Hold your breath when descending VARIATIONS: Step to the side in a different angle 18. LUNGE AND REAR LUNGE WITH TRUNK ROTATION MAIN MUSCLES WORKED: Quads (m. quadriceps femoris) Glutes (m. gluteus maximus) External oblique (m. obliquus externus abdominis) Internal oblique (m. obliquus internus abdominis) OTHER MUSCLES WORKED: Gluteus medius muscle (m. gluteus medius) Gluteus minimus muscle (m. gluteus minimus) Inner thigh muscles (adductors) Abdominals (m. rectus abdominis) Lower back muscles (m. erector spinae) Quadratus lumborum muscles (m. quadratus lumborum) WORKOUT INSTRUCTIONS: Set the loops on both of your feet Position the stick on the back of the shoulders and roll the exercise bands around the stick (the bands should be tight enough) Take a long step backward Descend on one knee Keep your back straight Bend your knee in a straight line with your foot The bent knee shouldn't be bent so far that it reaches over the toes Hold your breath when descending Rotate your shoulders (pelvis almost stable) You should do the movement symmetrically 12.

13 19. LUNGE WITH PRESS Main muscles worked: - Quadriceps (m. quadriceps femoris) - Glutes (m. gluteus maximus) - Pectorals (m. pectoralis major) Other muscles worked: - Deltoids (m. deltoideus, especially anterior) - Triceps (m. triceps brachii) - m. Coracobrachialis - Boxer s muscle (m. serratus anterior) Workout instructions: - Set exercise bands to rear foot - Position Gymstick on your chest; the exercise bands should be tight enough - Take a long enough step forward - Lower your hip straight down after the step - Keep your back straight - When taking a step forward front foot and knee should be in a straight line - Make sure your knee of the rear foot does NOT travel past your toes in the down position - Hold your breath when going to down position - Position Gymstick at the upper part of the chest - Hold your body s mid-section tight; body control - Your elbows should bend slightly to the sides (humeral articulation at a degree angle) - Push Gymstick diagonally up to eye-level - Eccentric stage: inhale - Concentric stage: exhale VARIATIONS: With triceps press 13.

14 20. FORWARD PRESS AND LEG KICKBACK Main muscles worked: - Deltoids (m. deltoideus, especially anterior) - Glutes (m. gluteus maximus) - Gluteus medius and minimus muscles - Piriformis muscle - Erector spinae Other muscles worked: - Pectorals (m. pectoralis major) - Triceps (m. triceps brachii) - Hamstrings - Quadriceps (m. quadriceps femoris) Workout instructions: - Take a step forward with your free foot; exercise bands are on your sides - Gymstick positioned on your chest, exercise bands set to rear foot - Simultaneous press forward and kickback - Pivot foot bent slightly from the knee (balance) Variation: - Rear foot on the air whole time on kickback - Exercise band set to both feet; otherwise the same exercise - Press and kickback to different directions (sides and horizontal level) 21. LEG EXTENSION Main muscles worked: - Glutes (m. gluteus maximus) - Gluteus medius muscle - Piriformis muscle Other muscles worked: - Hamstrings - Erector Spinae - Transverse abdominis Workout instructions: - Set loops to both feet - Roll the exercise bands tight - Extend your leg Variation: - Set the loops to one foot (small picture) 14.

15 22. ADDUCTION Main muscles worked: - Adductor muscles Other muscles worked: - Glutes (m. gluteus maximus) - Semitendinosus muscle Workout instructions: - Set the loops to both feet - Position Gymstick on your upper back muscles - Make sure that the exercise bands are tight enough - Move your leg past the pivot leg towards middle line and return it carefully - The muscles of thighs should be tensed during the exercise - Long range of motion - Straight upper body - Toes should point forwards Variation: - Same exercise but lying in supine 23. ABDUCTION Main muscles worked: - Gluteus medius and minimus muscles - Tensor fascia latae muscle Other muscles worked: - Glutes (m. gluteus maximus) - Sailor s muscle (m. sartorius) Workout instructions: - Cross-set the loops to feet (the right hand exercise band to the left foot) - Make sure the exercise band is suitably tight - Take the leg you are exercising to the side and return it carefully - The muscles of thighs should be tensed during the exercise - Long range of motion - Straight upper body Variation: - Same exercise but lying in supine 15.

16 24. STANDING KICKBACK Main muscles worked: - Glutes (m. gluteus maximus) - Gluteus medius muscle - Piriformis muscle Other muscles worked: - Hamstrings - Erector Spinae Workout instructions: - Set the loops to the foot you will exercise - Roll the exercise band tighter - Press the other end of the Gymstick on the floor - Hold pelvis in front/up and back straight (lean forward against the Gymstick) - Glutes do the work, not upper body (don t swing your upper-body along with the kickback) - Straighten your leg at the end of the range of motion - Long range of motion VARIATIONS: Band on one foot 25. CALF RAISE Main muscles worked: - Calves (m. gastrocnemius) - Soleus muscle Workout instructions: - Set the loops to both feet - Roll the exercise bands tighter - Position the gymstick on your shoulders - Raise up on toes (both feet at the same time) 16.

17 26. FULL-BODY EXTENSION Main muscles worked: - Deltoids (m. deltoideus) - Abdominals (m. rectus abdominis) Other muscles worked: - Glutes (m. gluteus maximus) - Triceps (m. triceps brachii) - Erector spinae - External oblique (m. obliquus externus abdominis) - Internal oblique (m. obliquus internus abdominis) - Hip flexors (m. iliopsoas) - Quadriceps (m. quadriceps femoris) - Hamstrings Workout instructions: - Lying in supine, grip: a bit wider than shoulders and symmetric - Gymstick positioned on the upper part of the chest, loops set to both feet - In the starting position knees are close to the chest - Extending arms and legs simultaneously horizontally - Tight mid-section (body control) - Extend arms from the starting like in the standing military press Variation: - Extending legs one after another (lighter version) 27. PRESS WITH A NARROW GRIP - in kneeling - in lunge kneeling Main muscles worked: - Triceps (m. triceps brachii) - Pectorals (m. pectoralis major) Other muscles worked: - Deltoids (m. deltoideus) - Boxer s muscle (m. serratus anterior) Workout instructions: - Waist width over-hand grip - Elbow move close to the sides - Extension with full range of motion - Standing on one knee: loops set to rear foot, Kneeled: loops set to both feet Variation: - Underhand grip 17.

18 28. TRICEPS PUSH - standing - in kneeling - in lunge kneeling Main muscles worked: - Triceps (m. triceps brachii) Workout instructions: - Narrow grip of the Gymstick - Start extension from the back of your neck, use the full range of motion - Try not to move your upper arm during the exercise - Elbows should not spread to the sides but stay close to your head for the whole exercise - Standing on one knee: loops set to rear foot; other positions: loops set to both feet Variation: - Use narrower and wider grips; Attach the loops to wall/hook/ give them to another person 29. BAR ROW Main muscles worked: - Lats (m. latissimus dorsi) - Upper back (m. teres major) - Traps (m. trapezius) - m. Rhomboideus Other muscles worked: - Erector spinae - Biceps (m. biceps brachii) - Deltoids (m. deltoideus, especially posterior) Workout instructions: - Knees bent, straight back - Upper body bent forward - Row with mainly with shoulders - Pull gymstick close to your pelvis with overhand grip - Roll exercise bands tight below your knees (the bands may be stretched 3x original height) - Bring shoulder-blades close to each other at the end Variation: - Seated row - Underhand grip 18.

19 30. FRONT RAISE - standing - lying in supine Main muscles worked: - Deltoids (m. deltoideus, especially anterior) Other muscles worked: - Pectorals (m. pectoralis major) - Biceps (m. biceps brachii) Workout instructions: - Arm slightly bent, overhand grip of the Gymstick in front of pelvis - Movement is done by shoulder joint - When standing lift the stick to shoulder level, keep back straight - When lying in supine take the over the shoulder level, closer to the ground (wider range of motion) - Roll the exercise bands tight so that they won t loosen up at the end of the exercise - Whether standing or lying, the position of the body is the same Variation: - Side lateral raise - Wider and narrower grips 19.

20 31. UPRIGHT ROW - standing - lying in supine Main muscles worked: - Deltoids (m. deltoideus) Other muscles worked: - Traps (m. trapezius) - Supra- and infraspinatus muscles - Pectorals (m. pectoralis major) - Biceps (m. biceps brachii) Workout instructions: - 10 to 20 cm wide overhand grip - Gymstick travels close to the body - Elbows lead the row - At the end of the exercise elbows are only slightly above shoulder level - good posture Variation: - Width of the grip - One-hand grip on the middle of the gymstick 32. MILITARY PRESS - standing - lying in supine - lying in prone Main muscles worked: - Deltoids (m. deltoideus) Other muscles worked: - Triceps (m. triceps brachii) - Supra- and infraspinatus muscles - Pectorals (m. pectoralis major) - Boxer s muscle (m. serratus anterior) Workout instructions: - Grip slightly wider than shoulders - Straight back and good posture - In the starting position gymstick can be on your chest or shoulders - When lying, the Gymstick should always be positioned on chest Variation: - Narrower grip = triceps work more 20.

21 33. SHOULDER SHRUG Main muscles worked: - Traps upper part (m. trapezius) Other muscles worked: - m. Levator scapulae - m. Rhomboideus Workout instructions: - Arms hang relaxed, work is done by shoulder - Roll the bands tight so that they aren t loose in the starting position Variation: - You can combine rolling of shoulders to the shrug 34. BICEPS CURL - standing - lying in supine - one hand Main muscles worked: - Biceps (m. biceps brachii) Other muscles worked: - Brachialis muscle - Brachioradialis muscle Workout instructions: - A shoulder width underhand grip - In starting position elbow should be slightly bent (hardly noticeably), muscle flexed - At the end of exercise elbows are allowed to move a bit forwards - Stiff upper body - Use the whole range of motion of the biceps Variation: - Narrower and wider grips - Lifting other feet - Reverse grip - Concentrared biceps curl 21.

22 35. STANDING WRIST CURL Main muscles worked: - Forearms (m. flexor carpi radialis) - Forearms (m. flexor carpi ulnaris) - Forearms (m. extensor carpi radialis) - Forearms (m. extensor carpi ulnaris) Workout instructions: - Arms down, rather narrow grip - Rolling bands tighter and rolling to opposite direction (loosening bands) 36. HANG-CLEAN Main muscles worked: - Erector spinae - Quadriceps (m. quadriceps femoris) - Glutes (m. gluteus maximus) - Deltoids - Traps Workout instructions: - Starting position: overhand grip, pelvis lowered, Gymstick near legs, straight back, shoulder width grip, chest front, arms straight - Upward movement phase to thighs: lift the stick up near your legs, straight back, arms straight - Upward movement phase to chest: Lift the stick up near your body, Spread elbows to the sides when pulling + raise to toes, move elbows front and under the stick simultaneously with bending knees Variation: - Standing on one foot This is an excellent full body exercise, which should be included to some extent in the training programmes of all sports people and fitness enthusiasts. 22.

23 37. HANG-SNATCH Main muscles worked: - Erector spinae - Quadriceps (m. quadriceps femoris) - Glutes (m. gluteus maximus) - Deltoids - Traps Workout instructions: - Starting position: overhand grip, pelvis lowered, Gymstick near legs, straight back, grip slightly wider than shoulders, chest front, arms straight - Upward movement phase to thighs: lift the stick up near your legs, straight back, arms straight - Upward movement from thighs to full arm extension: keep the stick close to the body, elbows lead the pull + raise to toes, extending arms and going under the gymstick when bending knees Variation: Standing on one foot 38. STAR JUMP WITH MILITARY PRESS Main muscles worked: - Calves (m. gastrocnemius) - Calves (m. soleus) - Deltoids (m. deltoideus) - Gluteus medius and gluteus minimus muscles - Tensor fascia latae muscle - Adductor muscles Other muscles worked: - Quadriceps (m. quadriceps femoris) - Glutes (m. gluteus maximus) - Triceps (m. triceps brachii) Workout instructions: - Position Gymstick on the muscles of the upper back (not too close to the neck or chest) - 1. jump: spread legs to the sides, 2. jump: bring the legs back to starting position - Jump mainly on the ball of the feet and combine military press with a gymstick to jumps - Jump from a high squat and simultaneously extend your arms - Return gymstick to your shoulders during the second jump 23.

24 39. KNEELING LUNGE SINGLE ARM SHOULDER PRESS 40. STANDING ON GYMSTICK, EXTERNAL ROTATOR CUFF 24.

25 41. STANDING ON GYMSTICK, OBLIQUE ROTATION 42. QUADRIPED ADDUCTION AND ABDUCTION 25.

26 43. STANDING KNEE EXTENSION 44. STANDING SINGLE LEG KICK BACK WITH PULL DOWN 26.

27 45. SEATED BENT KNEE V SIT 46. SUPINE BRIDGE Variation Supine bridge with single leg extension 27.

28 47. STANDING BALANCE ABDUCTION 48. SEATED OBLIQUE CANOEING ROTATION 28.

29 49. SUPINE KNEE EXTENSION 50. STANDING BALANCE WITH HIP EXTENSION AND TRICEP PRESS 29.

30 51. STANDING LUNGE POSITION, SINGLE ARM ROW 52. STANDING LUNGE POSITION, SINGLE ARM ROW WITH OPEN ROTATION 30.

31 53. STANDING ON GYMSTICK, SINGLE ARM TRICEP EXTENSION 54. A) SEATED RHOMBOID FLY B) SEATED RHOMBOID FLY WITH SHOULDER PRESS C) SUPINE RHOMBOID FLY 31.

32 55. STANDING ON GYMSTICK SINGLE ARM REACH AND LATERAL FLEXION 56. LUNGE FORWARD WITH SINGLE ARM SHOULDER PRESS Variation Static lunge with single arm shoulder press 32.

33 57. STANDING ON GYMSTICK ALTERNATE ARM CROSS OVER 58. STANDING ON GYMSTICK BENT OVER LATERAL RAISE Variation Standing on Gymstick bent over single arm lateral raise 33.

34 59. STANDING LUNGE POSITION WITH SINGLE ARM PRESS 60. STANDING ALTERNATING SIDE TAP 34.

35 61. PRONE BACK EXTENSION WITH SHOULDER PRESS AND LEG ADDUCTION 62. SUPINE TRICEP AND KNEE EXTENSION 35.

36 63. QUADRIPED BENT KNEE HIP EXTENSION 64. STANDING HIP EXTENSION WITH TRUNK ROTATION 36.

37 65. QUADRIPED HIP EXTENSION 66. STANDING SINGLE LEG HIP ABDUCTION 37.

38 67. KNEELING LUNGE WITH ROTATION AND HORIZONTAL SHOULDER PRESS 68. STANDING SINGLE ARM EXTERNAL SHOULDER ROTATION WITH BANDS 38.

39 69. SUPINE BACK EXTENSION WITH LEG ABDUCTION 70. STANDING SINGLE ARM EXTERNAL SHOULDER ROTATION WITH STICK 39.

40 MOVEMENTS IN PAIRS 1. SEATED ROW SIMULTANEOUSLY - BANDS CROSSED - DIFFERENT ROWING ANGLES 2. BUTTERFLY AND BAR ROW SIMULTANEOUSLY 3. ONE HAND ROW SIMULTANEOUSLY 40.

41 4. ROW AND PRESS SIMULTANEOUSLY 5. SEATED ROW AND SEATED OBLIQUE ROTATION SIMULTANEOUSLY - VARIATION: ROW WITH ONE HAND 6. CRUNCH SIMULTANEOUSLY 41.

42 7. CRUNCH 8. LAT PULL DOWN - VARIATION: LAT PULL DOWN WITH CRUNCH 9. TRUNK ROTATION 10. SQUAT WITH PRESS 42.

43 11. STANDING ROW 12. CROSS COUNTRY 13. PRESS AND SKIING SIMULTANEOUSLY 14. LUNGE WITH TRICEPS PRESS 43.