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11) Slam ball over-head slam:
Grab the slam ball from the FITBENCH.
From a standing position with feet at shoulder width, raise the slam ball
above your head and slam the ball down onto the floor with a fierce throw.
Remember to engage your core and bend at the knees to get as much
velocity on the slam ball as possible. Grab the ball, raise it to the starting
position, and repeat.
12) Standing resistance band press up:
Grab one of the resistance
bands and attach it to one of the anchor points on the slam ball side of the
FITBENCH. Stand a few feet away with your back facing the FITBENCH.
Grabbing the resistance band by the handles, press the band up and out.
Pause, then return to the starting position and repeat.
Arm Exercises
Biceps
1) Standing bicep curl:
Grab a pair of dumbbells from the FITBENCH
(medium/light weight). While standing with core engaged and feet
shoulder-
width apart, let dumbbells hang at arm’s length next to your sides,
with palms facing forward. Without moving your upper arms, bend your
elbows, and curl the dumbbells, keeping them close to your shoulders.
Pause, then slowly lower the dumbbells back to the starting position.
Remember your arms should be straight at the starting position.
Increased difficulty:
Do the same exercise but perform a
FITBENCH wall sit at the same time: Raise FITBENCH top to
the very top position (nearly 90-degrees). Rest back on the top
and lower your body until your knees are at a 90-degree angle
and hamstrings are parallel with the floor. Engage your core
