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: Back flat against
door with both feet six inches from door shoulder width apart; adjust one handle (Workline)
to eye level; grip handle with both hands, Overhand Grip/Palms Down, arms bent at 90o
with Control Line over handle and under index finger;
2. 10-sec
Isometric Hold: Use both hands to push down Workline handle, pinching Control
Line between index finger and handle to prevent any movement;
3. 12-sec Isokinetic Movement: Ease finger pressure on
Control Line to permit both hands to push handle s-l-o-w-l-y down to your thighs;
return rope/handle to Starting Position. Repeat three times.
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: Facing door, grip
handles with Wrap-Around/Palm-Down Grip; back up to fully extend both ropes with handles
waist high; stand with feet at shoulder width; bend forward; allow one arm to move fully
forward, the other fully backward;
2. 10-sec Isometric Hold: Pull
on Workline with forward arm, using opposite arm to hold Control Line;
3. 12-sec Isokinetic Movement: Ease pressure on Control
Line with back arm; pull your forward arm back in a swimming motion as far as
possible, using opposite arm to control resistance, Repeat three times with each arm.
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/rote
outside arm away from door and use inside arm to hold Control Line;
3. 12-sec Isokinetic Movement: Permit outside arm (Workline)
to rotate and inside arm (Control Line) to rotate toward door, keeping elbows at
your sides;
4.10-sec Isometric Hold: Push/rote inside arm away
from door and use outside arm to hold Control Line;
3. 12-sec Isokinetic Movement: Permit inside arm (Workline)
to rotate and outside arm to rotate toward door, keeping elbows at your sides. Repeat
three times with each arm.
1. Starting Position: Lie
down on back, with head ±6" from door; place right foot in Workline Foot
Loop (hold Trainer unit in your right hand);; pull Control Line with your left
hand so that your right knee is at chest; gently straighten right leg for S-t-r-e-t-c-h;
keep left leg straight; pinch Control Line (thus completing Starting
Position);
2. 10-sec Isometric Hold: Push
right leg down against Workline resistance, keeping left leg straight;
3. 12-sec Isokinetic Movement: Ease on Control
Line and force right leg down against Control Line resistance; bring leg
down to floor; return rope/Workline back to Starting Position. Repeat 3 times per
leg
1. Starting Position: Facing
the door, place right foot in Workline Foot Loop; Lie down on stomach, with head
±6" from door, adjust Control Line and Workline (positioned over
your right shoulder) so that your right leg is bent toward your buttocks, keeping hips and
left leg down; pinch Control Line;
2. 10-sec
Isometric Hold: Push right leg toward ceiling and against Workline;
keeping left leg and hips on floor;
3. 12-sec Isokinetic Movement: Ease finger pressure on
Control Line and force down against against Workline, keeping left leg
straight and hips down; bring right foot down to the floor and return rope/Workline
back to Starting Position. Repeat three times for each leg
