A
A
B
A
A
A
A
B
B
B
B
B
B
1
2
3
A
A
B
B
1
2
3
REMOVABLE BACK SUPPORT
DIP
DIP
DIP
FLEXES LEGS RAISE
EXTENDED LEGS RAISE
TWISTED TRONK-FLEX LEGS RAISE
TWISTED TRONK-EXTENDED LEGS RAISE
TWISTED TRONK-CIRCLE LEGS RAISE
TWISTED TRONK-CIRCLE LEGS RAISE
ALTERNATE LEG RAISE
HANGING LEG RAISE
Body suspended and supported by the
forearms resting on the arm supports, hands
holding the grips.
Breathing in
, flex the knees and raise your
legs up until they are parallel with the floor.
Crunch up in a controlled motion and pause
at the top for an extra squeeze.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Body suspended and supported by the
forearms resting on the arm supports,
hands holding the grips.
Breathing in
, raise your legs up until they
are parallel with the floor. Crunch up in a
controlled motion and pause at the top for
an extra squeeze.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Body suspended and supported by the
forearms resting on the arm supports,
hands holding the grips.
Breathing in
, raise your legs up until they
are parallel with the floor. Crunch up in at
the top and rotate to the opposite side.
Breathe out
, return to the starting position
from the same direction.
Repeat the movement for the prescribed
amount of repetitions.
Body suspended by the forearms, hands
holding the grip. Twisted trunk, legs
sideways
Breathing in
, flex the knees and raise your
legs up until they are parallel with the floor.
Crunch up in a controlled motion and
pause at the top for an extra squeeze.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Body suspended by the forearms, hands
holding the grips. Twisted trunk, legs
sideways
Breathing in
, raise your legs up until they are
parallel with the floor. Crunch up in a
controlled motion and pause at the top for
an extra squeeze.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
DIAGONAL PUSH-UP
STRETCHING
Facing down, hands on the bar, palms facing
down, feet shoulder-width apart.
Breathing in
, Bend the elbows away from the
body and lower your upper body toward the
bar in a slow, controlled motion, knees
locked. Hold the position for 1 second.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
more challenge
challenge
A
more challenge
B
A
B
A
Hold your body at arms length above the bar,
elbows slightly bent, high legs with feet
resting on a chair.
Breathing in
, lower yourself in a slow,
controlled motion. Elbows flared out slightly
until you feel a slight stretch in the chest.
Breathe out
,
return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Hold your body at arms length above the
bar, hip and knee bent, with feet flat on
the floor.
Breathing in
, lower yourself in a slow,
controlled motion. Elbows flared out
slightly until you feel a slight stretch in the
chest.
Breathe out
,
return to the starting
position. Repeat the movement for the
prescribed amount of repetitions.
challenge
more challenge
REMOVABLE ARMS/ELBOWS SUPPORT
©2016 Fitnatural LLC, All rights reserved. Specification subject to change
more challenge
more challenge
challenge
more challenge
challenge
more challenge
Body suspended by the forearms, hands
holding the grips. One bent leg up, the other
stretched down.
Breathing in
, change leg positions up and
down. Crunch up in and pause at the top for
an extra squeeze.
Breathe out
, return to the starting position.
Repeat the movement up and down legs for
the prescribed amount of repetitions.
Body hanging from a pullup bar.
Breathing in
, flex the knees and raise your
legs up as high as you can. Crunch up and
pause at the top for an extra squeeze.
If you want to make this exercise more
challenging, do them with your legs
straight, instead of bent.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Body suspended and supported by the
forearms resting on the arm supports, hands
holding the grips.
Breathing in
, flex the knees and raise your
legs up until they are parallel with the floor.
Crunch up at the top, rotate to the opposite
side and stretched your legs stretched.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Grasp the bar with a wide hand grip, palms
facing forward. Lift your legs off the ground
and bend the knees. Do not cross your feet.
Breathing in,
pull up until your chin reaches
the bar level. Keep your elbows away from
the body.
Breathe out,
slowly lower yourself back to
starting position. Repeat the movement for
the prescribed amount of repetitions.
Grasp the parallel bars by the hand grip,
palms facing each other. Lift your legs off
the ground and bend the knees. Do not
cross your feet.
Breathing in,
pull up until your chin
reaches the bar level. Keep your elbows
close to your body.
Breathe out,
slowly lower yourself back to
starting position. Repeat the movement
for the prescribed amount of repetitions.
PULL- UP
PULL- UP
Try the above stretches to increase your flexibility and mobility.
B
A
A
B
REMOVABLE ARMS/ELBOWS SUPPORT
close hand grip
palms facing back
close hand grip palms
facing forward
alternative for beginners
alternative for
beginners
more challenge
alternative for
beginners
Hold your body at arms length above the
bar. For advanced fitness people raise the
legs and hold as much as possible.......
Breathing in
, lower yourself slowly with
your torso leaning a little forward.
Elbows flared out slightly until you feel a
slight stretch in the chest.
Breathe out
,
return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
more challenge
A
B
very challenge
