WaterRower WaterWorkx Page 36 Handbook Download

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280 I

Abdominals / Lower Back / Core

Prone Single Leg Raise

- Lying prone on the bench
- Hands are positioned on the rungs
- Knees are bent slightly

- Alternate raising the

right and left leg

Additional effect

Tight buttock muscles

Start position

End position

This exercise trains:

- Back (Erector Spinae)
muscles

(M. erector spinae)

Summary of Contents for WaterWorkx

Page 1: ...T R A I N I N G H A N D B O O K...

Page 2: ...ty is the most natural way to exercise Combined with the aesthetic quality of the WaterWorkx we are sure your workouts will be fun and enjoyable WaterWorkx Features Our aim in developing the WaterWork...

Page 3: ...e contraction is proven to result in greater muscle damage and soreness WaterWorkx will enable you to train all major muscle groups individually and in combination with each other Arms legs chest abdo...

Page 4: ...cise speed and its specific intensity as well as a good assessment of your personal resilience your workout should become more diversified differential training The wrong and right of the exercises be...

Page 5: ...itional sets Rest duration You will find that you may need longer rest time when training with heavier resistance and lower repetitions Power endurance training requires a rest duration of about 1 min...

Page 6: ...ber in a column Aim to complete 20 reps of each exercise in a circuit manner Please use the rows and columns we have left below to devise your own individual training programs Select the body zone you...

Page 7: ...80 660 100 220 300 420 520 640 105 204 350 440 575 665 125 200 340 410 550 600 140 210 310 430 551 630 120 205 320 460 530 650 200 300 400 500 600 Enter in the left column grey the number of repetitio...

Page 8: ...you are cold your body is much less resilient and thus is more prone to injuries Warm up your full body particularly those body zones which you intend to train An ideal warm up exercise is rowing on t...

Page 9: ...rence Differential training is an innovative training approach which puts the individual first Variety in training offers the best results which is why there are so many exercise combinations offered...

Page 10: ...bent Shoulders are in a back and relaxed position Hold the handle with an underhand grip thumbs outwards Draw the handle up and towards the body Elbows tucked in Wrists remain straight Additional effe...

Page 11: ...art with your knees slightly bent Shoulders are in a back and relaxed position Hold the handle with an overhand grip thumbs inwards Draw the handle up and towards the body Wrists remain straight Addit...

Page 12: ...osition hip distance apart with your knees slightly bent Draw the handle up and across the upper body Maintain a strong upper body position Additional effect Core stabilization in the direction of rot...

Page 13: ...ightly bent Shoulders are in a back and relaxed position Position hands over bar thumbs facing up together From the 90 elbow flexion press the bar down to full arm extension Wrists remain straight Upp...

Page 14: ...rs are down and relaxed Hold rope with thumbs facing up From a 90 flexion straighten the arm to full extension Rotate the thumbs together at full extension Upper arms are tucked in to the torso Additi...

Page 15: ...rward position Upper arms are parallel to the ground Hands are positioned behind the head with thumbs facing backwards Extend the arms straight keeping the upper arm parallel to the ground Rotate the...

Page 16: ...to support the upper body in a bent over position Holding the rope with the working arm this arm is bent with the elbow tucked in to the body Straighten the arm drawing the rope horizontally behind th...

Page 17: ...Notes...

Page 18: ...rungs 90 knee flexion Elbows are out to the side Fingers touch the temples Lift the upper body up so elbows touch knees Additional effect Stabilization of the front neck muscles Start position End pos...

Page 19: ...he rungs 90 knee flexion Elbows are out to the side Fingers touch the temples Lift the upper body up so elbows touch knees lower to just before the bench maintaining muscle contraction Additional effe...

Page 20: ...are out to the side Fingers touch the temples Lift the upper body up so elbows touch the knees This is an advanced exercise and you should wear suitable footwear Additional effect Stabilization of th...

Page 21: ...position on the bench Arms stretched upwards hands are holding the cord Knees are bent and feet positioned on the bench Curl the upper body up and draw the cord between the knees Additional effect Str...

Page 22: ...hed upwards hands are holding the cord Bend the knees to 90 and feet are off the bench Holding the cord curl the upper body and draw the cord past the legs Additional effect Stretching and lengthening...

Page 23: ...er in contact with the temples Lift the upper body and rotate touching opposite elbow to opposite knee Additional effect Stabilisation of the front neck muscles This exercise trains Abdominal muscle M...

Page 24: ...les Lift the upper body sideways up off the bench Additional effect Functional training of the muscles of the lower back for an upright posture Start position End position This exercise trains Abdomin...

Page 25: ...ing with back supported against the bench Feet just touching the ground Bend knees and lift up to 90 Additional effect Mobilisation of the shoulder joints and traction on the spine for good mobility T...

Page 26: ...knees side to side keeping the knees at 90 Additional effect Mobilisation of the shoulder joints and traction on the spine for good mobility Start position End position This exercise trains Abdominal...

Page 27: ...ing with back supported against the back bench Feet just touching the ground Raise both legs up to 90 Keep foot flexed and toes up Additional effect Training of the front thigh quadriceps muscles This...

Page 28: ...e ground Alternating right and left Lifting one leg at a time up to 90 Keep foot flexed Additional effect Training of the front thigh quadriceps muscles Start position End position This exercise train...

Page 29: ...h with lower back pressed into the bench and knees bent Hands are positioned above the head on the rungs for support Curl the knees up and into the chest Additional effect Stretching and lengthening o...

Page 30: ...legs Hands positioned on the rungs for support Lift both legs upwards keeping lower back pushed into the bench Additional effect Stretching and lengthening of the lower back muscles Advanced Exercise...

Page 31: ...h both hands Rotate the upper body Drawing the handle diagonally across the body from above to below Rotate and twist the torso Follow the handle with your eyes Additional effect Functional training o...

Page 32: ...h both hands Lift the handle diagonally and rotate the upper body Lead with the handle and rotate your hips Additional effect Functional training of the muscles of the lower back for an upright postur...

Page 33: ...facing position Torso is rotated Gripping the handle with both hands rotate the upper body in a semi circle leading with your hips Keep your feet firmly in position Additional effect Functional train...

Page 34: ...e Training Station Head positioned between the two arms of the rope Holding the rope at chest height with thumbs up Curl the upper body down to the floor Additional effect Lengthening effect on the lo...

Page 35: ...Lying prone on the bench Feet are fixed under the rungs Fingers on the temples and elbows out to the side Lift the upper body to about 45 keep the elbows out to the side Additional effect Tight butto...

Page 36: ...ying prone on the bench Hands are positioned on the rungs Knees are bent slightly Alternate raising the right and left leg Additional effect Tight buttock muscles Start position End position This exer...

Page 37: ...Standing Back Kick Accessories Foot cuff Upright position Hands are positioned on the rungs for support Lift the back leg behind you with a straight leg Additional effect Tight buttock muscles This e...

Page 38: ...ck Kick Standing with upper body parallel to the ground Hands are positioned on the rungs to stabilize the body Additional effect Tight buttock muscles Start position End position This exercise trains...

Page 39: ...Notes...

Page 40: ...ght on the heels of your feet Keep the back straight Additional effect Functional training of the muscles of the lower back for an upright posture Toning and Anti Cellulite Training Start position End...

Page 41: ...p handle behind the body with thumbs facing inwards Straighten the legs to stand upright Keep the shoulders down and relaxed Additional effect Functional training of the muscles of the lower back for...

Page 42: ...Training Station Position arm on the rung for support Keeping an upright body position lift the working leg out to the side with the foot flexed Additional effect Toning and Anti Cellulite Training S...

Page 43: ...Training Station Arm is positioned on the Training Station at shoulder height Draw the working leg towards the body and past the supporting leg Keep an upright body position and keep the foot flexed A...

Page 44: ...tch working leg behind you keep the supporting leg firm but soft in the knee Additional effect Functional training of the muscles of the lower back for an upright posture Toning and Anti Cellulite Tra...

Page 45: ...the body Bend and lift one leg up behind you Keep the opposite leg bent softly at the knee and firmly on the ground for support Additional effect Functional training of the muscles of the lower back f...

Page 46: ...sitioned so the hollow of the knee is directly over the seat edge The cuff is positioned on the top of the foot Extend the knee upwards keeping the foot in a flexed position Additional effect Strength...

Page 47: ...Press Accessories Use foot cuff In a supine position on the bench pushing the lower back into the bench Position the non working leg on the bench for support Bend the working leg and place into the fo...

Page 48: ...ation Position your hands on the rungs to stabilize the body Lower your heals as far as possible Standing on your toes lift the body and heels up Additional effect Flexibility of the Achilles tendon S...

Page 49: ...floor Position the hands higher up on the rungs for support Extend the leg on the rung to lift the upper body up and towards the Training Station Assist the lift with the arms Additional effect Tonin...

Page 50: ...the bar comfortably behind the neck with a wide grip and thumbs facing inwards Extend the arms and bar upwards Keep knees slightly bent and posture strong Additional effect Trains the back of the arm...

Page 51: ...ot position hip width apart Knees are slightly bent Opposite arm is extended for support and core is stabilized Engage the core when raising the arm up and outwards Look towards your working hand palm...

Page 52: ...g Station Parallel foot position hip width apart Knees are slightly bent Hands hold the bar with thumbs facing inwards Extends the arms up to face height keeping them parallel Start position End posit...

Page 53: ...ive step position Knees are slightly bent Core is engaged Bar is set at chest height Wide grip on the bar with thumbs inwards Press the bar upwards until full arm extension Additional effect Trains th...

Page 54: ...Arms stretched holding the rope with thumbs inwards Lift the rope up towards the chin hands touch elbows are up and outwards at the top of the draw Additional effect Trains the biceps upper arms Star...

Page 55: ...tion hip width apart Knees are slightly bent Arms stretched holding the bar with thumbs inwards Keeping the arms straight shrug the shoulders up to below the ears and release slowly downwards Addition...

Page 56: ...for support Holding the grip with palm facing towards the body Lift the arm diagonally and rotate the thumb from the inside outwards so the palm faces forwards at end position Additional effect Functi...

Page 57: ...t at a 90 angle and positioned outwards from the body Hold the handle with thumb upwards Rotate the forearm inwards keeping the upper arm stable and elbow close to the body As the hand moves in a semi...

Page 58: ...itioned across the body Hold the handle with thumb upwards Rotate the forearm outwards keeping the upper arm stable and elbow close to the body As the hand moves in a semi circle outwards keep the wri...

Page 59: ...Notes...

Page 60: ...Training Station with bent knees Arms stretched out front Draw the bar in towards the lower ribs using the shoulders and back muscles Additional effect Trains the biceps upper arms and lower back musc...

Page 61: ...ench for support The working arm is extended holding the grip with thumb facing forwards Draw the arm towards the chest elbow goes behind the body twist the upper back for extra reach Additional effec...

Page 62: ...body forwards away from the back bench Arms extended over head with a wide grip on the bar and thumbs inwards Draw the bar behind the neck ensure you keep a strong posture Additional effect Strengthe...

Page 63: ...seated bench to a height to support a seated position Arms extended over head with a wide grip on the bar and thumbs inwards Pull the bar down towards the chest Additional effect Strengthen postural c...

Page 64: ...thumbs inwards Ensure the lumbar spine is pushed into the bench Pull the bar towards the body and make contact with the chest Additional effect Isometric contraction of the abdominal muscles Start pos...

Page 65: ...p Hang from the top bar with feet supported on the lower rungs Lift the body so your chin is above the bar This exercise trains Wide back muscle Latissimus dorsi Trapezius Neck and Upper Back muscle M...

Page 66: ...ended from the top bar Lower legs are bent and crossed Lift your chin up above the bar Start position End position This exercise trains Wide back muscle Latissimus dorsi Trapezius Neck and Upper Back...

Page 67: ...re crossed and bent at the knees Arms are straight and holding onto the wide bar Thumbs are positioned inwards Draw the bar in towards the chest till it makes contact with the bench This exercise trai...

Page 68: ...out in front of the body draw the handle straight towards the chest Elbow is positioned behind the body Additional effect Functional training of the muscles of the lower back for an upright posture St...

Page 69: ...body to make contact with the lower rib cage At the same time lift the knee sideways up and through during the pulling motion there is a slight torso rotation Hold for 2 seconds Additional effect Func...

Page 70: ...orwards and thumbs up The working arm draws the outwards in a semi circle The opposite arm moves outwards in the opposite direction for movement control Keep body in a strong and forwards position by...

Page 71: ...Notes...

Page 72: ...nd knees are raised off the floor Hands are next to the shoulders with thumbs facing inwards and the chest is on the ground Lift the upper body up off the ground by pushing with the arms Additional ef...

Page 73: ...height comfortable for you Knees are off the floor Hands are positioned next to the shoulders with thumbs facing inwards and the chest is on the ground Lift the upper body up off the ground by pushing...

Page 74: ...the non working hand on hip for stability The working arm is in a stretched position bend the arm upwards and towards the opposite shoulder Additional effect Core stabilization in the direction of rot...

Page 75: ...llel foot and shoulder position Position the free hand on the abdominal wall Pull the working arm diagonally from above the shoulder to the below and past the opposite hip Lead with the thumb and rota...

Page 76: ...houlders are in a back and downward position Push the arm down and at a 45 angle Engage the body and slightly rotate the upper body towards the end of the push Additional effect Training the entire to...

Page 77: ...ed position Arms are extended above holding the rope Pull the arms down towards the inner thighs Engage the chest muscles Additional effect Mobilization of the shoulders for optimal flexibility This e...

Page 78: ...dy is parallel to the Training Station Core is engaged Working arm pushes forward to an almost straight position Additional effect Training the abdominal muscles for a flat stomach Start position End...

Page 79: ...ep position Body is parallel to the Training Station Core is engaged Working arm pushes forward while the opposite knee lifts Hold for 2 seconds Additional effect Training the abdominal muscles for a...

Page 80: ...palm facing forwards with thumbs up The working arm moves the handle in a semicircle towards the opposite hip which simultaneously rotates internally Additional effect Training the abdominal muscles f...

Page 81: ...Notes...

Page 82: ...Stretching Stretching The following pages show stretches for the whole body Calf Front thigh Quadriceps Inner thigh muscles Adductors Rear thigh Hamstrings...

Page 83: ...Stretching Stretching The stretch should be held for between 30 seconds and 2 minutes Chest muscles Chest muscles abdominal muscles Deep buttock muscles Superficial buttocks muscles...

Page 84: ...Stretching Stretching Hold the stretch WARNING Do not bounce Side torso muscles Middle back muscle Chest Upper back muscles Middle back muscle...

Page 85: ...Stretching Stretching Stretch only as far as comfortable you should not feel any pain Shoulder muscles Rear thigh Hamstrings Abdominal muscles Chest muscles Torso muscles Buttock muscles...

Page 86: ...Stretching Stretching Stretching promotes flexibility and prevents injuries Back Upper Arm Muscles Triceps Deep Buttock Hip Muscles Extending the lower back Upper Back Shoulder Muscles...

Page 87: ...Stretching Stretching Do not stretch before training but rather after a short warm up Neck Muscles Back Extension Chest Muscles Inner Thigh Muscles Adductors...

Page 88: ...Acton Park Estate The Vale London W3 7QE Tel 44 0 20 8749 9090 Fax 44 0 20 8749 8600 WaterRower US 560 Metacom Avenue Warren RI 02885 Tel 1 401 247 7742 Fax 1 401 247 7743 www waterrower com www water...

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WaterRower WaterWorkx, Handbook

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