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Astone Fitness Ripcords, Training Manual

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Astone Fitness Ripcords Training Manual Download Page 10

Attach the Door Hook to the mid position on the 

door.  Grasp  both  Ripcords®  handles  together 
and stand with your left shoulder facing the door 

and your front body angled away. Extend both 
arms straight towards the Door Hook and stand 

hip width apart. 

Stabilize the core muscles and twist your upper 
torso to the right. Keep your hips and legs sta-
tionary throughout the movement to isolate the 
oblique muscles.  Return to starting position and 
repeat.  After  completing  the  set  on  your  right 
side, repeat on the left. 
 .

Standing Torso Twist w / DH mid

x15 per side 

R E C T U S   A B D O M I N O U S ,   O B L I Q U E S

ABSOLUTE ABS & CORE

Summary of Contents for Ripcords

Page 1: ...www astonefitness com FAT BURNING express...

Page 2: ...tabilize your core by tightening your midsec tion press your hips back and bend your knees to 90 degrees or until your upper thighs are par allel to the floor Don t let your knees extend past your fro...

Page 3: ...START Lift both arms upward until they reach the up per chest and keep the hands approximately 6 inches apart The elbows should remain above the hands throughout the movement Return to starting posit...

Page 4: ...back and head straight and bend for ward from your waist START Pull upwards while keeping the elbow and hand tight to your body until you reach the mid chest To increase resistance decrease the distan...

Page 5: ...er width apart START Bring the arms upwards towards the centerline of the body Focus on bringing the elbows and handles together at chest height and squeezing the pectoral muscles together Return to s...

Page 6: ...inside of your arms START Press upwards in a triangle movement until your hands meet each other above the head Be sure not to lock out the arms at the top focus on keeping a slight bend in the elbows...

Page 7: ...the side of the body START Bring both arms up and away from the sides of the body to shoulder height Keep the elbows slightly bent throughout the motion Return to starting position and repeat FINISH...

Page 8: ...astonefitness com ABSOLUTE ABS CORE Bend the left elbow and arm and bring the hand in front of the body to shoulder height As you return the starting position begin to pull the right handle in front o...

Page 9: ...d and neck with your elbows pointing up ward and your hands pointing down START Stabilize your core by tightening your midsec tion then straighten your arms overhead directly above the shoulders and f...

Page 10: ...and hip width apart START Stabilize the core muscles and twist your upper torso to the right Keep your hips and legs sta tionary throughout the movement to isolate the oblique muscles Return to starti...

Page 11: ...together and extend both arms to your right side and up towards the Door Hook START Keep the hands resting at the shoulders as you bend your upper torso forward and down to wards the floor Return to s...

Page 12: ...ur right side and up towards the Door Hook START Stabilize the core muscles and bring your arms down and forward towards your right knee Focus on keeping the arms straight throughout the exercise Retu...

Page 13: ...er height in front of the body START Bend both legs and remain on the toe of the back foot as you lower Keep the back knee above the floor and do not bend the front knee more than 90 degrees or forwar...

Page 14: ...your upper thighs are parallel to the floor to strength en the leg muscles Keep the arms extended to wards the door hook as you lower START Press your hips forward to a straight standing position as...

Page 15: ...e foot in front of the other in a split stance START Slightly leaning forward press both hands for ward and up until the arms are extended and the handles meet in front of the body at head height Keep...

Page 16: ...aining a straight spine Bend both elbows and hold the upper arm horizontally alongside the body with the palms facing downward START Keeping the upper arms in a fixed position along side the body pres...

Page 17: ...that there is enough tension throughout the exercise START Without moving your upper arms and shoul ders pull both handles towards the front of your shoulders Focus on achieving a full range of motion...

Page 18: ...ith the palms facing to wards the body START Bend both the elbows and arms together and bring the hands in front of the body to shoulder height Keep the wrists firm and elbows fixed at your sides Ensu...

Page 19: ...ck out the arm at the top of the movement and focus on keeping a slight bend in the elbow As the left arm returns to start ing position repeat with the right arm Keep a steady and consistent pace thro...

Page 20: ...owards the door hook START Pull the arms back while keeping both arms straight throughout the movement Focus on squeezing the shoulder blades together and bringing both arms through a full range of mo...

Page 21: ...her START Slightly lean forward and bring both arms for ward and down until the arms are extended and the handles meet in front of the body at waist height Keep the core muscles tight and the arms ext...

Page 22: ...START Keep both arms straight throughout the move ment and bring them down until they reach the front thigh of the leg Keep the back straight and shoulders away from the ears throughout the exercise...

Page 23: ...lasses per day Calories Burned Meal 6 Time SATURDAY Meal 1 Time Meal 2 Time Meal 3 Time Meal 4 Time Meal 5 Time Calories Burned Meal 6 Time SUNDAY Meal 1 Time Meal 2 Time Meal 3 Time Meal 4 Time Meal...

Page 24: ...contact astonefitness com www astonefitness com 2009 Astone Fitness Ltd The Astone Fitness Logo Ripcords All trademarks of Astone Fitness Ltd...

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