Matrix Fitness Connexus Home Training Manual Download Page 4 | Manualshive

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PLYO LUNGES

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HANGING KNEE RAISE

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RAISED PUSH-UP

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GECKO

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SUMO FRONT SQUAT

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WALK OUT ON HANDS

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E X E R C I S E S

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Summary of Contents for Connexus Home

Page 1: ...T R A I N I N G G U I D E F U N C T I O N A L T R A I N I N G S Y S T E M...

Page 2: ...u to position the 11 lb training bar at different levels to perform a variety of upper body lower body and core exercises When not using training bar it conveniently stores right on the frame itself S...

Page 3: ...us Cross Chop 10 Hip Hinge Deadlift Plus Front Raise 11 Pullover With Bridge 12 Pullover With Low Boat 13 Under bar Hip Thrusters 14 Under bar Rows 15 Assisted Pull up 16 Standing Chest Press 17 Resis...

Page 4: ...4 3 PLYO LUNGES A B 1 HANGING KNEE RAISE A B 6 RAISED PUSH UP A B 4 GECKO A B 5 SUMO FRONT SQUAT A B 2 WALK OUT ON HANDS A B E X E R C I S E S...

Page 5: ...PULLOVER WITH LOW BOAT A B 9 SPLIT JUMP PLUS CROSS CHOP A B 7 OVERHEAD RAINBOW A B 8 FORWARD LUNGE WITH END TAP A B 10 HIP HINGE DEADLIFT PLUS FRONT RAISE A B 11 PULLOVER WITH BRIDGE A B E X E R C I S...

Page 6: ...6 15 ASSISTED PULL UP A B 16 STANDING CHEST PRESS A B 13 UNDER BAR HIP THRUSTERS A B 18 SIDE JUMP A B 14 UNDER BAR ROWS A B 17 RESISTED FORWARD LUNGE A B E X E R C I S E S...

Page 7: ...7 21 OVERHEAD SQUAT A B 19 WRAPPED SPEED SQUAT A B 22 RUN UPS A B 20 SQUAT ROW A B E X E R C I S E S...

Page 8: ...8 24 HIP TO KNEE ROLL A B 26 LOADED CALF ROLL A B 23 QUADS AND HIP FLEXORS ROLL A B 25 DEEP CHEEK ROLL A B 28 CHEST ROLL A B 27 SUPER SLOW SPINE ROLL A B E X E R C I S E S...

Page 9: ...y Burn workout no more than four times per week and avoiding consecutive days Follow with a recovery day or one of the other workouts after completing this one Warm up before starting with some mobili...

Page 10: ...es power speed and recovery by challenging you to complete as many of the exercises as you can in 10 20 and 30 minute sessions The goal is to complete 20 repetitions of each exercise However if you fe...

Page 11: ...ated functional strength that enhances everything from sports specific movements to the activities of daily living You perform 6 12 repetitions of six pairs of exercise doing each pair three times in...

Page 12: ...of motion By moving the roller across the muscle in a smooth rhythmic action the soft tissue and fascia are massaged which can reduce post exercise muscular pain improve your mobility and increase th...

Page 13: ...the Body Score workout but every 30 days would be our suggested time frame Warm up before starting with some mobility and pulse raising activity EXERCISES DAY 1 DAY 30 DAY 60 1 HANGING KNEE RAISE 1 re...

Page 14: ...fectively for transformational results All workouts can be completed in just 30 minutes or less and the program even includes foam rolling sessions to revive sore muscles while improving mobility and...

Page 15: ...lete a final Body Score workout and record your results Smile for the camera and take after photos showing off a fit new you 4 Write your story and share it with us Send your story Day 1 and 60 Body S...

Page 16: ...2018 Matrix Fitness All Rights Reserved www matrixfitness com...

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