1. Starting Position: with back towards
door, grip both handles (Wrap-Around/Palms Down), fully extend ropes, extend arms overhead
(with slight bend in elbows) to 1:00 & 11:00; step forward (left foot leading) with
ropes in original position, ending with both feet flat on floor (thus completing Starting
Position;
2. 10-sec S-t-r-e-t-c-h Movement: Slightly
bend left (lead) leg for gentle S-t-r-e-t-c-h of neck-shoulders- upper back and
hamstring (rear) of trailing leg; step back to Starting Position;
3. Repeat entire Stretch Movement (#2) twice;
first with arms at 3:00 & 9:00 leading with right leg; second with arms at 5:00
& 7:00, leading with left leg;
1. Starting Position: Adjust
one handle (Workline) to eye level, then position your lower back flat against
door, with feet at shoulder width and heels ±12" from door, with knees bent;
position Workline handle behind head (Underhand Grip/Palms Up) squeezing head
with both forearms; pinch Control Line with either index finger;
2. 10-sec Isometric Hold: Bend forward,
pulling with stomach muscles while pushing lower back against door surface;
3. 12-sec Isokinetic Movement: Ease
finger pressure on Control Line and bend over, ending with your elbows
approaching your knees, using stomach muscles to force resistance; gently straighten legs
(no resistance); slightly bend knees and return to standing position; return rope/handle
to Starting Position. Repeat three times.
1. Starting Position: Stand
with both heels on Footboard, shoulder width apart; put Running Harness around
hips, loops in front; slip hooks through loop and on Workline Snubber, pulling Control
Line upward and squatting at the same time, head up, back straight, holding Control
Line with hand;
2. 10-sec Isometric Hold: Start
to stand; hold Control Line to prevent any movement; breathe freely;
3. 12-sec Isokinetic Movement: Ease on Control
Line, keep back vertical, s-l-o-w-l-y push to standing position; return rope
and handle to Starting Position. Repeat three times.
1. Starting Position: Bring one handle to
base of The Trainer unit, place Running Harness around waist. Slip one hook on Workline
Snubber and one on belt loop, adjust harness so that Workline is behind you;
2.
Resistive Aerobic Movement: Quickly walk/shuffle/run Workline
to end of rope. Repeat entire movement three times
1. Starting Position: Adjust Workline
handle 6" from unit; stand with right side towards door at arms length; elbow
slightly bent; with right hand grip Workline handle (Wrap-Around Grip/Palm Down);
hold Control Line with left hand;
2. 10-sec
S-t-r-e-t-c-h Movement: Push down on Workline with right arm using
your waistline muscles;
3. 12-sec Isokinetic Movement: Ease on Control Line
and push arm to thigh; return rope/Workline to Starting Position. Repeat
three times.
1. Starting Position: Stand on Footboard
with heels at ends of board; adjust Workline to waist level; with knees
slightly bent, grip handle with both hands(Underhand Grip/Palms Up); hold and pinch Control
Line with finger of right hand;
2. 10-sec Isometric
Hold: Lift up against the resistance as if you were curling with a barbell;
3. 12-sec Isokinetic Movement: Ease finger pressure on
Control Line and lift Workline to your chest; return rope/Workline handle
to Starting Position. Repeat three times.
1. Starting Position: Adjust
Workline handle to Trainer unit; with back against door, grip handle (Overhand
Grip/Palms Down), with elbows out and palms bent, wrists against upper chest; pinch Control
Line with right index finger against Workline handle;
2.
10-sec Isometric Hold: Press against Workline as in a
"bench-press" exercise;
3. 12-sec Isokinetic Movement: Ease
finger pressure on Control Line and press out until arms are fully extended;
return rope/Workline to Starting Position. Repeat three times.
1. Starting Position: Stand with right
side toward door; ropes fully extended, handles even & held (Half-Grip/Palms Facing)
at mid-chest;
2. 10-sec Isometric Hold: Push
outside arm away from door; use inside arm to hold Control Line;
3. 12-sec Isokinetic Movement: Permit outside arm (Workline)
to move away from chest and inside arm (Control Line) to move toward door,
keeping arms extended and with a slight bend at elbows;
4.10-sec Isometric Hold: Pull inside arm away from
door; use outside arm to hold Control Line;
3. 12-sec Isokinetic Movement: Permit inside arm (Workline)
to move toward the chest and outside arm to move toward door, keeping arms extended and
with a slight bend at elbows. Repeat three times per side.
1.Starting Position: Place one end of Footboard
against door; sit facing door, with heels on end of Footboard, legs slightly
bent; adjust Workline handle to Trainer, grip handle (Overhand Grip/Palms Down);
bend forward at waist, hold Control Line with right index finger against Workline
handle;
2. 10-sec Isometric Hold: Push heels by
unbending legs against end of Footboard for gentle S-t-r-e-t-c-h of
hamstrings and lower back;
3. 12-sec Isokinetic Movement: Ease finger pressure on
Control Line and pull handle to chest in rowing motion; gently straighten back;
return rope/Workline to Starting Position. Repeat three times.
