Maxxus LifePlate 4.0, Training Manual

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18
0 4.
Training Manual
A16 Front shoulder raise,
straight
Front shoulders muscles
Start Position:
Stand on device with feet hip-width apart,
knees slightly bent, core engaged. Hold
handles and raise both arms straight out
in front of you to shoulder height. Press
shoulders down.
Variations:
1. Hold this position
2. Lower and raise arms slowly to and
from the fl oor.
A17 Front Shoulder Raise,
crossed-over
Lateral shoulder muscles
Start Position:
Stand on device with feet hip-width apart,
knees slightly bent, core engaged. Hold
handles crossed-over and lift open arms
to sides with open chest and shoulders
tensioned.
Variations:
1. Hold this position
2. Lower and raise arms slowly towards
and away from centre of the device
A18 Push-Ups, easy
Chest, shoulder and triceps muscles
Start Position:
Place hands slightly turned in at shoulder
width on the device. Elbows bent, knees
on the fl oor, core engaged.
Variations:
1. Hold this position
2. Small upwards and downwards
movements (straighten and bend
your arms)
A19 Push-Ups, diffi cult
Chest, shoulder and triceps muscles
Start Position:
Place hands slightly turned in at shoulder
width on the device. Elbows bent, legs
stretched out behind with feet together on
the fl oor and core engaged.
Variations:
1. Hold this position
2. Small upwards and downwards
movements (straighten and bend
your arms)
A20 Hammer Curl
Biceps muscles
Start Position:
Stand on device with feet hip-width apart
and knees slightly bent. Hold handles with
elbows bent at right angles and fi sts verti-
cal out to the front. Core engaged.
Variations:
1. Hold this position
2. Raise and lower your lower arms
A21 Triceps Pulls
Triceps muscles
Start Position:
Stand on device with feet hip-width apart
and knees slightly bent. Hold handles with
upper body slightly bent forwards. Pull
upper arms at an angle upwards behind
you and push forearms upwards and
backwards.
Variations:
1. Hold this position
2. Lower and raise your forearms