Exercise Five: Knee Lift/Dip Station
Knee-Lift
With your back against the backboard facing away from the unit, lock the
forearms into place on the black pads. Grip the handles and allow your feet to
dangle. Lift both legs together bending the knees, using the abdominal muscles
to crunch the legs upward into a tucked position. Slowly lower your legs back
down and repeat. To add a degree of difficulty, instead of bending at the knee,
extend the legs, but keep knees slightly bent during the extension.
Dip
Facing the unit, grip the top of the handles and lift yourself up to hold the body in
position, supporting yourself with just your arms. Slowly lower your body by
bending at the elbow, then press back up. Repeat.
Exercise Six: Variable Press
A traditional push-up is performed parallel with the ground. This station allows
you to decrease the resistance or amount of weight you’re pressing when you
vary your grip heights. The higher the grip bars the easier the press will be, but
this is an advanced workout - go low!
Push-Up
Facing the unit, grip the lowest bars with your feet behind you and body straight
as in a push-up position. Begin by lowering your body towards the bars by
bending at the elbows. Once all the way down, press back up/away from the
bars until the elbows are straight. Repeat 15 times.
THRIVE Workouts
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