Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2006 by Power Systems Inc.
Rev. B 10/07
EXERCISES:
CORE TWISTS:
Starting Position: Securely anchor bungee at shoulder, and level
grasp the handles of the
Torso Trainer
™
keeping a slight bend in
the elbows. Position feet approximately shoulder -width apart. Keep
torso erect and knees slightly bent . The shoulders should be
perpendicular with the door/anchor.
Action: While maintaining a firm grasp, twist at the waist away
from the door/anchor. The shoulders should lead through the
movement with secondary rotation occurring at the knees and
ankles. To reduce the risk of joint injury, pivot on the balls of the
feet during this movement . Continue to rotate until the sh oulders
are parallel with the door/anchor. In this position, the knees should
point away from the door/anchor. Pause briefly before slowly
returning to the starting position . Repeat for desired number of
repetitions or specified interval . Turn and repeat in opposite
direction of rotation. EXAMPLE: If set one was performed in a
clockwise rotation, then set two should be performed in the counter-
clockwise direction.
Variations: Vary the height of the door anchor . A low or high
position will result in a diagonal plane of movement, similar to a
chopping action. This will help ensure that all core muscles are
targeted. Twisting drills can also be performed from a seated
position to focus directly on upper body
development.
OVERHEAD SIDE BENDS:
Starting Position: Bungee must be anchored above the users head in
order to perform this drill . Grasp
Torso Trainer
™
handles with arms
fully extended. Raise handle overhead so that it is parallel with the
floor. To reduce the risk of shoulder impingement, keep the handle
positioned directly above or in front of the he ad. Feet should be
approximately shoulder-width apart and knees should have a slight
bend. The user should be facing perpendicular to the door.
Action: (1) While keeping the arms extended , bend laterally at the
waist away from the door until the
Torso Trainer
™
handle is
perpendicular with the floor . Pause briefly and then slowly return to
the starting position. In order to effectively work the muscles
concentrically and eccentrically, both movements must be carefully
controlled.
Variation: To train in a more unstable environment place a balance
disc under each foot or perform the drill in a seated position . Be sure
that the area is free of obstructions, as the risk of falling is increased
during these advanced drills.
