19
A
DVANCED
M
EN
’
S AND
W
OMEN
’
S
W
ORKOUT
:
D
AYS
2
AND
4-A
BDOMINALS
#31 Side Bends
Hook arm pulley
cable.
Grasp handles and
pull the glideboard
up so you can lay on
your back with your
head at the top of
the glideboard. Bend
your knees and put
your feet on the
glideboard. Keeping
your arms stiff with
your hands at your
hips, bend at the
waist to one side
using your oblique
abdominal muscles.
Then bend to the
other side. Repeat
movement.
#15 Twister
Hook arm pulley
cable.
Grasp both handles
and sit sideways on the
glideboard. Keep arms
slightly bent and close
to the body. Hands
should be at waist
level. Rotate at the
waist toward the
height adjustment
column. Using your
oblique abdominal
muscles pull the han-
dles so you rotate at
the waist in the other
direction, causing
the glideboard to move
up the rails. Repeat.
Switch to other side of
glideboard and repeat
exercises.
Muscle Groups
Exercised:
Obliques, Side
Abdominals, Lower
Back
Muscle Groups
Exercised:
Lower Abdominals,
Upper Back, Lower
Back
Exercise#
Description
Page #
Exercise#
Description
Page #
7
Stretcher
7
7
Stretcher
7
32
Twisting Squat
20
32
Twisting Squat*
20
10
Surfer
8
15
Twister
15
15
Twister
15
2
Arm Pullover
6
26
Toe Raises*
17
1
Leg Pull*
6
2
Arm Pullover
6
4
Seated Row
6
1
Leg Pull*
6
17
Pull-Ups*
16
4
Seated Row
6
13
Seated Curl
15
*Wing Accessory is needed to perform this exercise.
S
PORTS
S
PECIFIC
P
ROGRAMS
These programs are designed to aide in training for specific sports.
S
KIING
G
OLF