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PLYOBOX

EXERCISE

Push Ups - Decline

21

STEP ONE

- Place your body in a standard ‘push up’ position

except

with your toes elevated up onto the Plyobox. Your arms should be fully

extended holding you off of the ground.

STEP TWO

- Bend your elbows, lowering your upper body towards the

ground. Just as in a standard ‘push up,’ do not lower your chest below the

level of your elbows. Push up into the beginning position and repeat.

EXAMPLE VIDEO

Scan with

QR Reader App

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Содержание PLYOBOX

Страница 1: ......

Страница 2: ...ercise 11 Lateral Step Ups Exercise 12 Lateral Running Man Exercise 13 Plyo Jumps Exercise 14 Lateral Plyo Jumps Exercise 15 Altitude Landings Exercise 16 Low To High Progression Exercise 17 High To Low Progression Exercise 18 Single Leg Squats Exercise 19 Knee Tucks Exercise 20 Push Ups Decline Exercise 21 Push Ups Incline Exercise 22 Dips Exercise 23 ...

Страница 3: ...imers The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and agree that the Materials are provided by GoFit LLC directly and or thro...

Страница 4: ...GoFit LLC is not responsible for any personal property damage that may occur while using the Plyobox or any object coming into contact with the Plyobox The Plyobox may be used indoors or outdoors Make sure you have adequate clearance in the area around the Plyobox where you are using it It should be a clean level surface Before each use remove any sharp objects from the exercise area such as rocks...

Страница 5: ... the handle hole panels are opposite each other 2 Ensure you have 16 screws 18 screws are included 2 extras Tools required It is recommended to use a phillips head power screwdriver for assembly not included Order of assembly Refer to the diagram on the next page for assembly 1 First dry fit all the panels together sides then top 2 Then screw the panels together for final assembly ASSEMBLY DIAGRAM...

Страница 6: ...t the top panel down into place lining up the tabs and notches as shown Be sure the rounded edge is facing up 2 Screw all pieces together After dry fitting all pieces together then screw the pieces together using a power screwdriver Be sure to counter sink the screw heads so they are flush with the wood surface Be sure the rounded edge of the top panel is facing up ...

Страница 7: ...s designed to produce fast and powerful movements Progression Increasing Plyobox Program Intensity 1 Duration i e 20 seconds to 30 seconds Muscular Endurance development and cardio efficiency 2 Sets i e increase the number of sets performed Muscular Strength development and cardio performance 3 Height i e increasing Plyobox height Muscular Power development Customize your own program by adding the...

Страница 8: ...sec 15 20 sec AR AR Dips Dips 1 1 15 20 sec 15 20 sec 2min 2min BEGINNER 2 3 x weekly AR 30 Second Active Recovery March in place Jumping Jacks Push Ups Mountain Climbers or Squat Jumps The Plyometric workout should be performed on alternate days to the Cardio Workout CARDIO WORKOUT EXERCISE SETS REPS REST Step Ups Step Ups 1 1 10 10 2min 2min Lateral Step Ups Lateral Step Ups 1 1 10 10 2min 2min ...

Страница 9: ...ec 20 25 sec AR AR Dips Dips 2 2 20 25 sec 20 25 sec 2min 2min CARDIO WORKOUT EXERCISE SETS REPS REST Step Ups Step Ups 2 2 12 12 2min 2min Lateral Step Ups Lateral Step Ups 2 2 12 12 2min 2min Plyo Jumps Plyo Jumps 2 2 12 12 2min 2min Lateral Plyo Jumps Lateral Plyo Jumps 2 2 12 12 2min 2min Altitude Landings Altitude Landings 2 2 12 12 2min 2min Low to High Progression Low to High Progression 2 ...

Страница 10: ...sec 25 30 sec AR AR Dips Dips 3 3 25 30 sec 25 30 sec 2min 2min CARDIO WORKOUT EXERCISE SETS REPS REST Step Ups Step Ups 3 3 15 15 2min 2min Lateral Step Ups Lateral Step Ups 3 3 15 15 2min 2min Plyo Jumps Plyo Jumps 3 3 15 15 2min 2min Lateral Plyo Jumps Lateral Plyo Jumps 3 3 15 15 2min 2min Altitude Landings Altitude Landings 3 3 15 15 2min 2min Low to High Progression Low to High Progression 3...

Страница 11: ... up with the other foot thrusting your knee upward in a marching manner Simultaneously pump your arms the arm opposite to the up foot thrusts upward STEP TWO Step back down from the Plyobox one foot at a time to your beginning position Repeat Step One starting with the other foot Continue your Step Ups alternating your feet and arms EXAMPLE VIDEO Scan with QR Reader App ...

Страница 12: ...our knee upward in a marching manner Simultaneously pump your arms the arm opposite to the up foot thrusts upward STEP TWO Step back down on top of the Plyobox with the up foot so both feet are flat on top of the Plyobox Step down laterally on the opposite side of the Plyobox with the other foot Repeat Step One in reverse order Continue your Lateral Step Ups alternating your feet and arms EXAMPLE ...

Страница 13: ...thrusting your knee upward in a running manner Simultaneously pump your arms the arm opposite to the up foot thrusts upward STEP TWO Step back down on top of the Plyobox with the up foot so both feet are flat on top of the Plyobox Step down laterally on the opposite side of the Plyobox with the other foot Repeat Step One in reverse order Continue your reps alternating your feet and arms EXAMPLE VI...

Страница 14: ...Plyobox with feet shoulder width apart Bending at your knees and springing with your legs jump upward onto the Plyobox STEP TWO Step back down from the Plyobox one foot at a time to your beginning position Repeat Step One EXAMPLE VIDEO Scan with QR Reader App ...

Страница 15: ...QR Reader App STEP ONE Stand beside the Plyobox with feet shoulder width apart Bending at your knees and springing with your legs jump laterally onto the Plyobox STEP TWO Step back down from the Plyobox one foot at a time to your beginning position Repeat Step One ...

Страница 16: ...PLE VIDEO Scan with QR Reader App STEP ONE Stand on Plyobox with feet shoulder width apart Bending at your knees and springing with your legs jump forward off of the Plyobox STEP TWO Turn around and step back up onto the Plyobox Repeat Step One ...

Страница 17: ...off and land between them Stand facing the shorter Plyobox with feet shoulder width apart 2 Jump up onto the shorter Plyobox with both feet 3 Jump down in between Plyoboxes 4 Jump up onto the taller Plyobox 5 Jump down on the other side Walk back around to the starting position and repeat EXAMPLE VIDEO Scan with QR Reader App 1 3 5 4 2 ...

Страница 18: ...r one first Space them so you have room to jump off and land between them Stand facing the taller Plyobox with feet shoulder width apart 2 Jump up onto the taller Plyobox with both feet 3 Jump down in between Plyoboxes 4 Jump up onto the shorter Plyobox 5 Jump down on the other side Walk back around to the starting position and repeat ...

Страница 19: ...Plyobox Slightly bend your knee making your lower leg parallel to the ground STEP TWO While holding your arms out in front of you for balance bend you front knee and lower your body downward in a squat position Bend our back knee as you lower without letting it touch the ground Raise back up to your beginning position and repeat EXAMPLE VIDEO Scan with QR Reader App ...

Страница 20: ...e your position Extend your toes out and up in front of you creating a V formation with your body STEP TWO While maintaining your balance bring your knees in toward your chest Keep your lower legs parallel to the ground Extend your legs back to your beginning position and repeat EXAMPLE VIDEO Scan with QR Reader App ...

Страница 21: ... up onto the Plyobox Your arms should be fully extended holding you off of the ground STEP TWO Bend your elbows lowering your upper body towards the ground Just as in a standard push up do not lower your chest below the level of your elbows Push up into the beginning position and repeat EXAMPLE VIDEO Scan with QR Reader App ...

Страница 22: ...s elevated Your arms should be fully extended with your body and legs lined up in a straight line angled to the ground STEP TWO Bend your elbows lowering your upper body towards the Plyobox just as done in a standard push up Lower yourself to the point where your chest almost touches the Plyobox Push up into the beginning position and repeat EXAMPLE VIDEO Scan with QR Reader App ...

Страница 23: ...ur hands and walk your feet out until your backside clears the Plyobox Try to keep your body and legs in a straight line angled down to your feet STEP TWO While bending at the waist and bending your elbows lower your upper body do not to touch the ground Firing your triceps push your body back up into the beginning position and repeat EXAMPLE VIDEO Scan with QR Reader App ...

Страница 24: ...YOBOX Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit com to find your total home fitness solution ...

Страница 25: ...manner shown illustrated described Anyone under the age of 18 should have constant adult supervision Always read and follow all warnings and instructions before use Always use proper techniques and common sense when exercising Before each use check your equipment thoroughly for any signs of damage defect or wear If any is found discontinue use immediately and contact GoFit for assistance This prod...

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