Yoak Composite Yoak User Manual Download Page 10 | Manualshive

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Yoak Composite Yoak User Manual Download Page 10

1. Load the Yoak and step under it and line up the Cervical Notch
over your spine
2. Engaging your core, straighten your legs
3. Step forward and lunge to your desired gait and depth
4. Repeat as desired and step back to unload the Yoak

Lunge

1. Load the Yoak and step under it and line up the Cervical Notch
over your spine
2. Engaging your core, straighten your legs
3. Take small steps forward as desired

Yoke Walk

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Summary of Contents for Composite Yoak

Page 1: ...an be achieved with minimal weight Get use to the pendular movement of loads before increasing the weight Be Mindful When loading the device in suspension mode use the angles of inclination shown in t...

Page 2: ...g and carabiner are optional The Cam Strap can be used to hang the Yoak but using the Carabiner and the Sling allow for quicker transitions between modes Attach handles or rings either directly to the...

Page 3: ...suggest Kettlebells shown Buckets Bags or Bladders Loading Pins Olympic Plates Experiment with altering the sling length and see what works for your movements Sling Carabiner The Yoak Load Supports Sp...

Page 4: ...ent sling length Dynamic slings ie bands and or Dynamic load ie water Wider foot stance more rotational stability easier Higher angle of incline easier Suspension Stability Progression Suspension Degr...

Page 5: ...ank position 3 Pull your body towards the handles 4 Lower your body back to the reverse plank position Sling Row 1 Suspend the Yoak to your desired height 2 Suspend your body weight by holding on to t...

Page 6: ...sition and repeat as desired Sling Plank feet 1 Suspend the Yoak with the handles at your hip height 2 Load the handles with your body weight evenly via your hands while engaging your core muscles wit...

Page 7: ...plank position 3 Lower your body the desired depth 4 Push your body back to the plank position Sling Push up 1 Suspend the Yoak from one end so that it hangs vertically 2 Starting at the bottom of th...

Page 8: ...opposite side Farmer s Walk Bent Over Row 1 Load the Yoak 2 Bend your legs engage your core and pickup the Yoak 3 Maintaining a straight back bend forward 4 Maintaining this position lower the Yoak t...

Page 9: ...til thighs are at your desired height 4 Repeat as desired and step back to unload the Yoak Squat 1 Load the ends of the Yoak with a weight that enables you to safely bring the device to your chest 2 P...

Page 10: ...raighten your legs 3 Step forward and lunge to your desired gait and depth 4 Repeat as desired and step back to unload the Yoak Lunge 1 Load the Yoak and step under it and line up the Cervical Notch o...

Page 11: ...E REPS Squat Yoak only 12 15 Squat weighted Yoak 8 12 Lunge alternating 8 12 Bent Over Row 8 12 Overhead Press 8 12 Yoak Walk 50m Warning Exercise can be dangerous and the use of the Yoak is inherentl...

Page 12: ...0cm 24 60cm 44 110cm Ceiling Clearance When the Yoak is suspended ensure there is sufficient clearance min 24 60cm above and around the Yoak so it doesn t hit the ceiling or surrounding objects Head C...

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