36
Prog. P3-02
Prog. P3-04
Prog. P3-05
Prog. P4-04
ADVANCED TRAINING
Position yourself in front of the equipment
with your legs apart hip-wide and slightly bent.
Slightly lean forward with a straight back and
hold the tapes diagonally. Hold your abdominal
muscles while pulling the tapes apart.
P | 12: ENTIRE SHOULDER BLADES
Support yourself sideways with one arm stret-
ched out and placed on the plate. Lift up the
other arm and hold your position. Your arms
and shoulders should be all in line and your
legs and feet parallel.
P | 09: SIDE SUPPORT, DIAGONAL ABDOMINAL MUSCLES, TORSO
Stand in front of the plate. Adjust the tapes so
that your elbows are aligned with your shoul-
ders when the tapes are under tension. Pull up
(lift) the tapes with straight wrists and slightly
curved elbows.
P | 10: SHOULDERBLADES (FRONT)
Place your feet on the plate and position them
hip-wide apart from each other. Keep your back
straight, bend your knees slightly and lean for-
ward just a little while tightening your abdomi-
nal muscles. Pull the tapes up to your waist.
Your elbows should be at a 90 degree angle
and your thumbs facing forward. Now raise
your elbows backwards. Repeat the elbow lift.
P | 11: BACK
