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3) Single arm kettlebell swing:
Grab a kettlebell with an overhand grip and hold it in front of
your waist at arm’s length. With feet slightly wider than shoulders, bend at your hips and knees
and lower your torso until it forms a 45-degree angle to the floor. Swing the kettlebell between
your legs with your arm straight, thrust your hips forward, and straighten your knees. Swing the
kettlebell up to chest level as you raise to standing position. Squat back down as you swing the
kettlebell back through your legs in a fluid motion and repeat.
4) Standing resistance band hip abduction:
Grab a resistance band from the storage area
under the FITBENCH FLEX top. Attach the ankle strap to your right ankle and attach the
carabiner to one of the lower anchor points on the FITBENCH FLEX. Stand just far enough
away from the FITBENCH FLEX to where the resistance band has slight tension in it. With your
left hip facing the anchor point, cross your right leg in front of your left and raise your right leg
away from the FITBENCH FLEX as far as you, can keeping a straight leg. Pause, then return to
starting position. Do this several times and then switch.
5) Hamstring dumbbell curl:
Grab one light/medium weight dumbbell, and get on hands and
knees on top of the FITBENCH FLEX. Place the dumbbell behind your right knee so it fits in the
crease of your knee. While keeping your knee in the bent position, raise your right leg up so the
bottom of your foot points to the sky and the top of your thigh is parallel to the floor. Pause, then
return to starting position. Do this several times and then switch.
•
Increased difficulty:
Do the same exercise, but when your thigh is parallel and
the bottom of your foot is up towards the sky, raise your leg out perpendicular to
your body (like a dog marking its territory). Pause at the top, then return to thigh
parallel to the floor and bottom of foot to the sky. Then go back to the start of
the exercise on hands and knees. Repeat.
6: Slam ball step up with press:
Grab the slam ball and hold it at your chest. Standing
perpendicular to the FITBENCH FLEX, step up with your right leg. Before you get to full
standing position on top of the FITBENCH FLEX, raise up your left knee so it is at hip height
and press the slam ball above your head. Pause, then return to starting position. Do several
reps, then switch legs.
Core Exercises
1) 45-degree FITBENCH FLEX plank:
Position body perpendicular to FITBENCH FLEX. Place
forearms on the FITBENCH FLEX and put your body in a plank position. Arms should be at a
90-degree angle. Hold this position until you can no longer keep your hips in line with your torso.
