Summary of Contents for WaterWorkx
Page 1: ...WaterWorkx WeightWorkx Training Hand Book ...
Page 2: ...100 I Arms Bilateral Curl Start position End position ...
Page 3: ...Arms I 105 Start position End position Bilateral Curl Reverse ...
Page 4: ...110 I Arms One Arm Curl Start position End position ...
Page 5: ...Arms I 120 Start position End position Triceps Press ...
Page 6: ...125 I Arms Triceps Rope Press Down Start position End position ...
Page 7: ...Arms I 130 Start position End position Standing pullover ...
Page 8: ...140 I Arms Triceps Back Kick Start position End position ...
Page 9: ...Notes ...
Page 10: ...200 I Abdominals Lower Back Core Sit Ups Start position End position ...
Page 11: ...Abdominals Lower Back Core I 201 Start position End position Sit Ups Contraction ...
Page 12: ...202 I Abdominals Lower Back Core Incline Sit Ups advanced Start position End position ...
Page 13: ...Abdominals Lower Back Core I 203 Start position End position Cord Sit Up 1 ...
Page 14: ...204 I Abdominals Lower Back Core Cord Sit Up 2 Start position End position ...
Page 15: ...Abdominals Lower Back Core I 205 Start position End position Diagonal Sit Ups ...
Page 16: ...210 I Abdominals Lower Back Core Side Raises Start position End position ...
Page 17: ...Abdominals Lower Back Core I 220 Start position End position Hanging Reverse Curl ...
Page 18: ...221 I Abdominals Lower Back Core Hanging Rotating Reverse Curl Start position End position ...
Page 19: ...Abdominals Lower Back Core I 222 Start position End position Hanging Leg Lift ...
Page 20: ...223 I Abdominals Lower Back Core Hanging Single Leg Lift Start position End position ...
Page 21: ...Abdominals Lower Back Core I 230 Start position End position Reverse Curl ...
Page 22: ...231 I Abdominals Lower Back Core Lying Straight Leg Lifts Start position End position ...
Page 23: ...Abdominals Lower Back Core I 240 Start position End position Down Pull Rotation ...
Page 24: ...245 I Abdominals Lower Back Core Up Pull Rotation Start position End position ...
Page 25: ...Abdominals Lower Back Core I 250 Start position End position Vertical Rotation ...
Page 26: ...260 I Abdominals Lower Back Core Kneeling Crunch Start position End position ...
Page 27: ...Abdominals Lower Back Core I 270 Start position End position Hyperextensions ...
Page 28: ...280 I Abdominals Lower Back Core Prone Single Leg Raise Start position End position ...
Page 29: ...Abdominals Lower Back Core I 285 Start position End position Standing Back Kick ...
Page 30: ...290 I Abdominals Lower Back Core Bent Over Back Kick Start position End position ...
Page 31: ...Notes ...
Page 32: ...300 I Legs Buttock Save Squat Start position End position ...
Page 33: ...Legs Buttock I 310 Start position End position Squat Jump ...
Page 34: ...320 I Legs Buttock Abductor Kick Start position End position ...
Page 35: ...Legs Buttock I 330 Start position End position Adductor Kick ...
Page 36: ...340 I Legs Buttock Standing Back Kick Start position End position ...
Page 37: ...Legs Buttock I 350 Start position End position Bent Over Back Kick ...
Page 38: ...360 I Legs Buttock Leg Extensions Start position End position ...
Page 39: ...Legs Buttock I 370 Start position End position One Leg Press ...
Page 40: ...380 I Legs Buttock Calf Raises Start position End position ...
Page 41: ...Legs Buttock I 390 Start position End position Step Up ...
Page 42: ...400 I Shoulders Shoulder Press Start position End position ...
Page 43: ...Shoulders I 410 Start position End position Single Arm Lateral Raise ...
Page 44: ...420 I Shoulders Front Raise Start position End position ...
Page 45: ...Shoulders I 430 Start position End position Front Press ...
Page 46: ...440 I Shoulders Shoulder Pull Start position End position ...
Page 47: ...Shoulders I 450 Start position End position Shrugs ...
Page 48: ...460 I Shoulders Lateral Raise with Rotation Start position End position ...
Page 49: ...Shoulders I 470 Start position End position Inward Rotation ...
Page 50: ...480 I Shoulders Outward Rotation Start position End position ...
Page 51: ...Notes ...
Page 52: ...500 I Back Seated Row Start position End position ...
Page 53: ...Back I 510 Start position End position Single Arm Bent Over Row ...
Page 54: ...520 I Back Lat Pull Down Behind Start position End position ...
Page 55: ...Back I 530 Start position End position Lat Pull Down Front ...
Page 56: ...540 I Back Supine Row Start position End position ...
Page 57: ...Back I 550 Start position End position Chin Up ...
Page 58: ...551 I Back High Intensity Chin Up Start position End position ...
Page 59: ...Back I 560 Start position End position Lying Bench Pull ...
Page 60: ...570 I Back One Arm Pull Start position End position ...
Page 61: ...Back I 575 Start position End position Active One Arm Pull ...
Page 62: ...580 I Back Vertical Lateral Pull Start position End position ...
Page 63: ...Notes ...
Page 64: ...600 I Chest Push Up Start position End position ...
Page 65: ...Chest I 610 Start position End position Easy Push Up ...
Page 66: ...620 I Chest Chest Isolation Start position End position ...
Page 67: ...Chest I 630 Start position End position Chest Rotation ...
Page 68: ...640 I Chest Box Down Start position End position ...
Page 69: ...Chest I 650 Start position End position Pull Over ...
Page 70: ...660 I Chest One Arm Press Start position End position ...
Page 71: ...Chest I 665 Start position End position Active One Arm Press ...
Page 72: ...670 I Chest Vertical Medial Pull Start position End position ...
Page 73: ...Notes ...
Page 74: ...01 I WaterWorkx Weight Lifting Start position End position ...
Page 75: ...WaterWorkx I 02 Archery Start position End position ...
Page 76: ...03 I WaterWorkx Canoe Start position End position ...
Page 77: ...WaterWorkx I 04 Kickboxing Start position End position ...
Page 78: ...05 I WaterWorkx Shot Put Start position End position ...
Page 79: ...WaterWorkx I 06 Cross Country Skiing Start position End position ...
Page 80: ...07 I WaterWorkx Punch Start position End position ...
Page 81: ...WaterWorkx I 08 Ski Jump Start position End position ...
Page 82: ...09 I WaterWorkx Snatch Start position End position ...
Page 83: ...WaterWorkx I 10 Upper Cut Start position End position ...
Page 84: ...Stretching Stretching The following pages show stretches for the whole body ...
Page 85: ...Stretching Stretching The stretch should be held for between 30 seconds and 2 minutes ...
Page 86: ...Stretching Stretching Hold the stretch WARNING Do not bounce ...
Page 87: ...Stretching Stretching Stretch only as far as comfortable you should not feel any pain ...
Page 88: ...Stretching Stretching Stretching promotes flexibility and prevents injuries ...
Page 89: ...Stretching Stretching Do not stretch before training but rather after a short warm up ...
