Sit-Up/Slam Ball
While holding a medicine ball at the chest, perform sit ups as normal, but as you
come up, push/throw the ball into the black target plate, like a basketball pass.
You’ll have to hold yourself up and pause for a second to catch it on the return.
As you catch it, lower back down. Repeat.
Exercise Four: Variable Pull-Up Station
This exercise station works the lats (large back muscles), biceps, pecs, and middle
back. It's a great station for building mass and increasing upper-body strength.
Pull-Up
With your palms facing away from you and hands placed slightly wider than
shoulder width, pull your body upwards towards the bar. Bring your chin above
the bar. Lower yourself back down in a controlled movement and repeat.
Concentrate on using your back muscles. Repeat to fatigue, rest, then try again
with another set of repetitions.
Explore the other grip handles. This will change the angle of the muscles being
worked. The wider the grip, the more challenging it is. Whether you can do one,
two, or ten repetitions is up to your ability. Keep the repetitions going, until you
can’t perform any more.
Grip-Switch
Starting in a pull-up position, grip one handle with one hand and another with
your other hand. Keep moving, switching to a different grip each time. For an
added challenge, do this with bent elbows.
THRIVE Workouts
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