Warm-Up, 5-10 Minutes on Elliptical, Backward
Bicep Curl Machine
- This chest machine is up front with the Matrix circuit.
Ball Squats
-Place ball behind your low back on the wall. Making sure that your knees do not go above your toes, try to bend knees to a 90’ angle and return to start position. For members with bad knees, try a 45’ angle.
Laying BB Skullcrusher
-Lay flat on bench. Place both feet on edge of bench to relieve pressure on low back. Straighten arms above your chest. Upper arms remain in same position as you bend elbows back, bringing the bar as far behind your head as you can get it. Return to start position.
Glute Kick Machine
- This gluteal machine is up front with the Matrix circuit.
Flt. chest Press Machine (in back)
-This chest machine is on the back left side. Lay down, placing feet on bars and hands on handles. Straighten arms out and return to starting position, not letting the bars rest to the side.
Red Ball Crunches, straight
-Sit on large red ball. Hold on and roll yourself out to where the ball is supporting your mid-low back. Lean back as far as you can on the ball and crunch upwards. Return to start position
- This chest machine is up front with the Matrix circuit.
Ball Squats
-Place ball behind your low back on the wall. Making sure that your knees do not go above your toes, try to bend knees to a 90’ angle and return to start position. For members with bad knees, try a 45’ angle.
Laying BB Skullcrusher
-Lay flat on bench. Place both feet on edge of bench to relieve pressure on low back. Straighten arms above your chest. Upper arms remain in same position as you bend elbows back, bringing the bar as far behind your head as you can get it. Return to start position.
Glute Kick Machine
- This gluteal machine is up front with the Matrix circuit.
Flt. chest Press Machine (in back)
-This chest machine is on the back left side. Lay down, placing feet on bars and hands on handles. Straighten arms out and return to starting position, not letting the bars rest to the side.
Red Ball Crunches, straight
-Sit on large red ball. Hold on and roll yourself out to where the ball is supporting your mid-low back. Lean back as far as you can on the ball and crunch upwards. Return to start position
Overhead Rope Pulldown (feet together)
-Feet together. Elbows up and in. Upper arm remains in same position as you fully extend at the elbow. Return to start position. This is a repeat exercise from last week, but by keeping your feet together, it turns it into more of an abdominal exercise. Try it!
-Feet together. Elbows up and in. Upper arm remains in same position as you fully extend at the elbow. Return to start position. This is a repeat exercise from last week, but by keeping your feet together, it turns it into more of an abdominal exercise. Try it!
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