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11

War Machine®

Bicycle

Muscles targeted:

Hamstrings, Quads, Glutes, Calves, Hips,
Lower Back, Core

Preparation

•

Position:

Neutral

• Lay face up on the floor and place both
heels, feet flexed, in the

War Machine®

foot cradles, engage core and press hips
up and off the floor

(

A

)

• Maintain your alignment by keeping your
body in the raised plank position

Execution

• Keeping hips raised, move your feet in a
circular motion as if riding a bicycle

(

B-C

)

A

B

C

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Содержание War Machine

Страница 1: ... Basic Training Manual 19 War Machine Basic Training Exercises Exercise Instructions for all levels Beginner Intermediate Advanced This Basic Training Course Manual includes crosscore usa com ...

Страница 2: ... without adult supervision The War Machine is not a toy and should not be treated as such Make sure when adjusting the length of the rope or when clipping the handles into the openings in the top of the pulley housing that all excess rope is completely out of the way of the users body at all times during exercising The excess rope can usually be restrained using the Velcro tabs of the support stra...

Страница 3: ...ng doors glass doors lightweight closet doors double doors or doors that have a large gap between door and frame Make sure that the door cannot be opened without completely turning the door handle Door anchor can ONLY be used on a strong and solidly constructed door that can support the users total body weight Make sure not to slam or drop pulley on the door after per forming each exercise as this...

Страница 4: ...lity To start only a very slight body angle is recommended Carefully follow exercise instructions and refer to images provided Execute each War Machine Exercise in a slow controlled manner Time intervals for training are as follows Sets of 3 for each exercise Beginners 15 20 seconds per exercise Intermediate 25 35 seconds per exercise Advanced 40 60 seconds per exercise Be sure to rest for 30 seco...

Страница 5: ... approximately 2 feet from the Pulley n Locked Handle Mode Begin with War Machine in Neutral Position Lock Both Carabiners to both Handle D Rings n Static Position Begin in Neutral Position Attach Handle Carabiners on to the War Machine Pulley Static Holes at the top of the pulley housing by inserting the carabiners from the bottom up If you experience any pain discomfort light headedness or extre...

Страница 6: ... insert index finger and thumb from other hand Step 3 With the index finger and thumb pointing up roll that hand toward the other hand so that the index finger and thumb are now pointing down Step 4 Pinch index finger and thumb together and pull the doubled portion of rope through making a loop Step 5 Open carabiner and place through loop and pull tight You ve just made what is referred to as a Pr...

Страница 7: ...proper posture Place feet shoulder width apart Execution Slowly lower chest towards hands similar to doing a push up keeping core tight and body aligned B Return to beginning position Progression n Single Arm Press Keep one arm extended and static with a slight bend in the elbow while other arm executes a chest press C n Full Rotation Press Keep one arm extended and static with a slight bend in th...

Страница 8: ...eg down into a lunge while driving the suspended leg straight back making sure not to allow your knee to surpass the position of your toes Return to starting position Progression War Machine Single Leg Suspended Lunge n Suspended Lunge Knee Raise Perform suspended lunge When you return to starting position raise the knee of your suspended leg A n Suspended Lunge to Trunk Rotation Perform suspended...

Страница 9: ...ding both handles Raise one leg slightly off the ground engage your core and find your balance Execution Squat down on standing leg making sure not to allow your knee to surpass the position of your toes Point handles to the Pulley B Keep raised leg off the ground the entire time Raise up on the standing leg and return to starting position A A B ...

Страница 10: ... the raised plank position Execution Single Leg Curls n Keep one leg straight and maintain pressure in the foot cradle n Bring the heel of the other leg in and curl towards your glutes lifting your torso as you curl B Double Leg Curls n Bring both heels in and curl towards your glutes lifting your torso as you curl C n Keep at least 2 4 inches between the handles so as to get the most effective mo...

Страница 11: ...tral Lay face up on the floor and place both heels feet flexed in the War Machine foot cradles engage core and press hips up and off the floor A Maintain your alignment by keeping your body in the raised plank position Execution Keeping hips raised move your feet in a circular motion as if riding a bicycle B C A B C ...

Страница 12: ...ution Lower body toward the ground in a chest press motion while keeping aligned B Press back up to full arm extension to complete the exercise Keep core engaged and resist letting legs swing back and forth or up and down When finishing Chest press and removing feet from handles walk hands forward back to neutral position lowering your body to the ground and remove feet from Handles Do not try to ...

Страница 13: ...m static raise working arm straight up until it is directly perpendicular to the ground B Lower arm and return to starting position Progression n Perform Power Shoulder move when arm is perpendicular to ground continue arm rotation backwards opening up the shoulder to allow for smooth rotation in a circular motion and end at starting position with both handles pointing to the Pulley A B C D War Ma...

Страница 14: ...e n Keeping tension on the rope and elbows raised and in lean forward and bend at the elbows B n Press forward and return to starting position Single n With arms still raised and elbows in keep one arm static and lean forward bending opposite arm C n Press forward with working arm and return to starting position War Machine Tricep Press A B C ...

Страница 15: ...eet shoulder width apart facing the War Machine and holding both handles Keep tension on the rope and lower down into a squat position Execution In one movement raise up from squat position and thrust hips forward as you maintain tension on the rope and keep hands pointed to the pulley B War Machine Power Thrust A B ...

Страница 16: ...facing the War Machine and holding both handles Keep tension on the rope and lower down into a squat position A Execution Raise up from squat position and thrust hips forward B As you rise up extend one arm down with palm facing up C Progression n Rotate from your core and look back at the hand of the extended arm C War Machine Power Thrust Progression A B C ...

Страница 17: ...a comfortable angle Execution Double n Keeping elbows raised and in curl both handles back to shoulders and slowly return to starting position B Single n Keep one arm static and pointing to the pulley n Curl working arm back to shoulder and return to starting position C n Progression Curl working arm back across face to opposite shoulder Curl working arm back and across stomach War Machine Bicep C...

Страница 18: ...ide with top foot crossed in front of the bottom foot Place forearm of bottom arm on the ground directly beneath the shoulder A Execution Raise up on forearm and lift hips off the ground and keep a 2 4 inch gap between suspended feet B Progression n While in Side Plank position slowly rotate toward the ground and touch the ground below your raised hip with your free arm War Machine Side Plank A B ...

Страница 19: ... 2 4 inches between both feet and return to starting position Progression n Get in starting position but place hands in offset position A n Swing knees forward and to the side of the hand that is placed in front then return to starting position A C n The Pike progression Start in a basic plank position Raise your Bottom straight up and bring feet forward slightly keeping legs straight until you ar...

Страница 20: ... on the ground and grab both handles Execution Beginners Intermediate Keep knees bent and place feet on a bench or stable object that is between 1 3 feet high A Advanced With knees bent cross feet at the ankles and raise lower body up and off the ground C Move the pulley up and down with each arm in a climbing action D War Machine Hanging Climber A C B D ...

Страница 21: ...osition Neutral Lay face up on the floor with both heels feet flexed in the foot cradles engage core and press hips up and off the floor Keep legs straight A Execution Bend knees and drive hips up and away from the floor then return to starting position B War Machine Hip Press A B ...

Страница 22: ...zation Execution Slowly lower right foot down towards the ground but do not let foot touch the ground B As you bring your right foot back to starting position lower left foot down moving both legs in a scissor motion C When finishing scissor kick and removing feet from handles walk hands forward back to neutral position lowering your body to the ground and remove feet from Handles Do not try to re...

Страница 23: ... the ground in a chest press motion while simultaneously bending knees and lowering knees towards the ground Do not let knees touch the ground B Press up with both hands and kick both feet back up to starting position C When finishing Inverted Chest Press Donkey Kick and removing feet from handles walk hands forward back to neutral position lowering your body to the ground and remove feet from Han...

Страница 24: ...e holes located on top of the pulley insert the carabiner through bottom of housing and out the top 1B Grab the handles and let your body hang with knees bent and legs crossed at the ankles Execution Pull up with both arms raising your body up until your chin is parallel to the handles B Lower back down to starting position War Machine Locked Mode Pull Ups A 1B 1A B ...

Страница 25: ...and out the top Insert arms through foot cradle and position the padded straps so that they are underneath the midpoint of your upper arm Hold the straps with your hands where comfortable while perform ing the exercise Let your body hang with knees bent and feet together Execution Raise your knees up until your quads are parallel to the ground making sure to lift with your core B Lower knees back ...

Страница 26: ... side as they still must work to maintain their balance and form Do not totally rely on Locked N Loaded to maintain your balance and form The rope will still slide across the top of the pulley wheel Start exercising using little or no body angle and use your body to maintain your balance Do not saw the rope back and forth on the locked pulley wheel It will only shorten the lifespan of your rope Wh...

Страница 27: ... Life s A Battle Prepare For War www crosscore usa com ...

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