21
WEEK 4
Stand on floor facing plat-
form. Adjust straps to
elbow height. With feet
hip-width apart, stand in a
130-degree squat. Engage
abs and maintain a neutral
spine. With a strap in each
hand, palms face up, arms
bent to 90 degrees, and
elbows close to sides, pull
straps toward shoulders.
Press Start and maintain
controlled breathing while
holding position.
Stand on floor facing vibra-
tion platform. With feet hip-
width apart, stand in 130-
degree squat. Adjust
upper body straps to waist
height and slide bar
through loops. Press Start,
engage abs and pull up-
ward, leading with elbows.
Maintain controlled breath-
ing while holding position.
Place mat on platform. Sit
on platform edge facing
away from vibration plat-
form with legs extended,
heels on floor. Press start
button on frame, shift body
off platform, and lower
until elbows are bent 90
degrees. Maintain con-
trolled breathing while
holding position. For dy-
namic exercise, slowly
lower body and return to
start position.
BICEPS CURL
Hz:
30
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Static
UPRIGHT ROW
Hz:
30
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Static
Place mat on platform and
place core board length-
wise in front of platform.
Face platform. Place fore-
arms on platform, elbows
shoulder-width apart.
Maintain contact with plat-
form and grip lower portion
of frame. With feet on
floor, elevate hips, bending
70 degrees at waist. Rise
on toes and engage abs.
Press start button on
frame and maintain con-
trolled breathing while
holding position.
ABS BRIDGE
Hz:
30
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Static
Place mat on platform. Lie
on one side, place forearm
in center of platform and
rest other arm at side.
Place feet one in front of
other. Hips, torso, and
upper body form straight
line. Engage abs. Press
start button on frame and
maintain controlled breath-
ing while holding position.
Repeat on other side.
SIDE PLANK
Hz:
30
Amplitude:
L
Time:
45 seconds
Rest:
45 seconds
Reps:
1
Movement:
Static
TRICEPS DIP
Hz:
30
Amplitude:
L
Time:
60 seconds
Rest:
60 seconds
Reps:
1
Movement:
Dynamic
Содержание i Tonic
Страница 2: ......
Страница 14: ...12 NOTES ...
