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RBT™ Exercises

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61

© 2016 Mad Dogg Athletics, Inc. All rights reserved.

CrossCore® User Guide & Manual

SINGLE ARM LAT ROW TO FULL ROTATION

“The Reverse 180” – Pin Out

Muscles Targeted:

Latissimus Dorsi, Posterior Deltoids, Biceps, Core

ADVANCED

• PULL THE PIN™!
• Keep one arm extended and

static while other arm executes
a single arm row (A).

• From the half row position,

extend arm straight back as
you would if performing a
triceps extension and rotate
at the waist to complete a
full extension of both arms.
Slightly rotate the feet in the
same direction as the pulling
arm to reduce stress on the
lower spine. Body should
form a “T” at the end of the
movement (B and C).

• Slowly return to the starting

position in a controlled
manner. Perform movement
on one side before switching
sides.

TIP:

Keep core muscles engaged

and concentrate on keeping your
torso straight. Do not dip your
hips or hyperextend lower back.

A

B

C

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Содержание crosscore

Страница 1: ...USER GUIDE OWNER S MANUAL...

Страница 2: ...ng xerography photocopying and recording and in any information storage and retrieval system is forbidden without written permission of the publisher The information contained in this booklet is for e...

Страница 3: ...s reserved CrossCore User Guide Manual iii TABLE OF CONTENTS CROSSCORE SAFETY PROCEDURES INSTRUCTIONS iv INTRODUCTION 1 CROSSCORE EQUIPMENT INFORMATION 4 RBT EXERCISES 21 ADVANCED MOVEMENTS 59 RBT STR...

Страница 4: ...shall not cover any damage or condition determined by CROSSCORE to be caused by carelessness negli gence neglect misuse and or unreasonable use normal wear and tear or failure to properly maintain th...

Страница 5: ...ructed in its proper usage by an adult and who are supervised by an adult as they use the product 7 Make sure when adjusting the length of the rope or when clipping the handles into the openings in th...

Страница 6: ...ceiling and wall mount and the oper able parts of the product in order to insure that the product is safe for its intended usage Never use CrossCore on a loose or improperly installed CrossCore ceilin...

Страница 7: ...d pull on strap to make sure the door anchor is secure and will support your bodyweight ii Make sure to perform this safety test to ensure door strap and door anchor are fully secured in place before...

Страница 8: ...the end of the strap through the BACK of the buckle ONLY iii Perform a weight test BEFORE the first exercise is performed Feeding the strap through the front of the buckle is incorrect and WILL NOT su...

Страница 9: ...d Wall Mount i Slide the D ring end of the other club strap through the pulley housing ii Clip the D ring onto the carabiner iii Clip the carabiner to the ceiling and wall mount iv If desired lock the...

Страница 10: ...sthetically appealing and lighter in weight with its aluminum alloy construction Our main rope is more robust and continues to offer rock climbing safety standards Our first of its kind CrossCore Rope...

Страница 11: ...al challenges and more to safely challenge them selves and to actively grow their fitness goals This CrossCore Foundations course is designed to give you the basic and foundational knowledge on how to...

Страница 12: ...k of injury Because CrossCore has the ability to function as a traditional locked static suspension oriented training device or a free moving rotating system the CrossCore has the ability to function...

Страница 13: ...My Account in upper right hand corner of site Select the My Library tab on the My Account page Enter the unique code located on the access card that arrived in your CrossCore System box to access the...

Страница 14: ...d arm s length and the handles are at a height that meet the upper calf or knee Most CrossCore exercises can be performed from the Neutral position The ideal height to anchor an anchor strap is from 7...

Страница 15: ...nserted in the loop the system will then be secure on the door strap Place the door anchor attached to the door strap over the top of a door on the side of door closest to hinges The door chosen must...

Страница 16: ...to a safe anchor point that can easily support the user s weight make sure to feed the end of the strap through the BACK of the buckle ONLY B Slide the anchor strap so that the cam buckle is out of re...

Страница 17: ...into the carabiner B For thicker bars or added strap length loop one club strap over the bar and connect the carabiners together C If desired lock the carabiners in place using the Allen key D Attachi...

Страница 18: ...total stability to the CrossCore unit by locking the pulley wheel in place The inside surface of the pulley wheel has also been designed with special ribs or rope catches Though the pulley wheel is f...

Страница 19: ...le and use your body to maintain your balance and form Do not saw the rope back and forth on the locked pulley wheel as it could shorten the lifespan of your system Handle Cradle and Rope Adjustments...

Страница 20: ...on ground then reach back and place your left foot in the left side cradle Slide handle towards inserted foot until it is resting on bottom of foot C Extend legs straight out into plank position D Sea...

Страница 21: ...handles for support K Toes should remain neutrally flexed straight up and equal tension placed on the heels to keep them balanced throughout the exercise movements L ADJUSTING THE LENGTH OF THE ROPE...

Страница 22: ...ight so that both handles are at the height of the user s upper calf or mid knee Step 5 Push or pull on the handle that is attached to the RAD This will lock the handle in place via the RAD on the rop...

Страница 23: ...muscle groups Make sure pulley is in Locked N Loaded mode with the Pin Engagement System or PES engaged locked at the bottom of the pulley housing Only after you have familiarized yourself with the C...

Страница 24: ...n the neutral position A Detach one handle from its oval ring that is attached to the main rope Clip the carabiners from both handles into both oval rings attached to the main rope B Static Position P...

Страница 25: ...sawing effect of the pulley upon the anchor strap This improper use may cause damage to the anchor strap STANCES Beginner Stance Feet at shoulder width when starting the exercise A Intermediate Stance...

Страница 26: ...ity D and E Cradling A technique to stabilize your non working arm and shoulder versus placing entire bodyweight on said shoulder F For more security when holding the handles you may slide your hands...

Страница 27: ...sed on skill level As with all CrossCore progressions and regressions always begin with your body in less of an angle and gradually work your way into a position that provides the appropriate challeng...

Страница 28: ...rcise is designed to be able to offer you more challenging progression as you become more comfortable with the equipment At the same time progression is about regression If you find yourself being cha...

Страница 29: ...on a locked pulley wheel as it could shorten the lifespan of the system NEVER attach external resistance to the same side as the RAD To begin PULL THE PIN Attach the weighted resistance to one end of...

Страница 30: ...eted Latissimus Dorsi Posterior Deltoids Rhomboids PREPARATION Begin in Locked N Loaded mode Position pulley in the neutral position so that handles meet the upper calf or knee Grasp both handles and...

Страница 31: ...exercise Return to the starting position and repeat TIP You may create variations by doing neutral rows B pronated rows C or high shoulder rows D PROGRESSION 2 Double Arm Lat Row Pin Out BEGINNER PULL...

Страница 32: ...tral rows F or high shoulder rows G PROGRESSION 4 Single Arm Lat Row to Semi Rotation Pin Out INTERMEDIATE PULL THE PIN Keep one arm extended and static while other arm executes a single arm row E and...

Страница 33: ...ronated Keep body aligned and core tightened to ensure proper posture Place feet shoulder width apart A PROGRESSION 1 Double Arm Bilateral Shoulder Complex I Pin In BEGINNER Slowly raise arms in front...

Страница 34: ...ack so that your body is in the shape of a T D Keep arms straight throughout entire exercise Return to the starting position and repeat PROGRESSION 1 Double Arm Bilateral Shoulder Complex M Pin In BEG...

Страница 35: ...peat PROGRESSION 2 Double Arm Bilateral Shoulder Complex Y Pin Out BEGINNER PULL THE PIN Slowly raise arms at an angle until they are overhead and your body is in the shape of a Y C Keep arms straight...

Страница 36: ...nated grip extend the arms away from the body so that they are slightly higher than shoulder height A Keeping tension on the handles raise one hand directly above the head The opposite arm should rema...

Страница 37: ...forming a half T The opposite arm should remain in the starting position H Return to the starting position and repeat PROGRESSION 3 Single Arm Unilateral Shoulder Complex M Pin Out INTERMEDIATE PULL...

Страница 38: ...at a 90 degree angle Hands should be supinated Keep body aligned and core tightened to ensure proper posture Place feet shoulder width apart PROGRESSION 1 Assisted Double Arm Bicep Curl Bilateral Pin...

Страница 39: ...D and slowly return to the starting position and repeat A PROGRESSION 4 Single Arm Bicep Curl Unilateral Pin Out INTERMEDIATE PULL THE PIN Grasp both handles with a supine grip and extend the arms ou...

Страница 40: ...les with a supine grip and extend the arms out away from the body A Flexing at the elbow of one hand curl the hand towards the opposite shoulder F or chest G ensuring that both elbows stay parallel to...

Страница 41: ...tened to ensure proper posture Place feet shoulder width apart PROGRESSION 1 Double Arm Bilateral Chest Press Pin In Staggered Stance Optional BEGINNER Begin with arms fully extended to the front of t...

Страница 42: ...ROGRESSION 4 Single Arm Unilateral Chest Press to Semi Rotation Pin Out INTERMEDIATE TO ADVANCED PULL THE PIN Keep one arm extended and shoulder static while other arm comes back into a single arms ch...

Страница 43: ...sture Place feet shoulder width apart PROGRESSION 1 Double Bilateral Arm Tricep Extension Staggered Stance Pin In Locked Handle Mode Optional BEGINNER From the starting position step backward into a s...

Страница 44: ...D Press forward until fully extended A while keeping your upper arm in the same position throughout the entire exercise Repeat PROGRESSION 4 Single Unilateral Arm Tricep Extension Pin Out ADVANCED PU...

Страница 45: ...nd at an 80 degree angle from the ground standing straight up will put you at a 90 degree angle Keep body aligned and core tightened to ensure proper posture Place feet shoulder width apart and keep y...

Страница 46: ...off with your heels until you are in the starting position again A With the pin out you need to work harder to maintain your balance PROGRESSION 3 Assisted Single Leg Squat Pin In INTERMEDIATE While s...

Страница 47: ...ile standing on one leg have the opposite leg straight out in front of you Keeping tension on the rope slowly bend at the hip and knee lowering into a squat position While performing this movement ens...

Страница 48: ...ent A PROGRESSION 1 Reverse Lunge Pin In Locked Handle Mode Optional BEGINNER Facing the unit grasp the handles as though performing a stationary lunge one foot forward and the other to the rear Back...

Страница 49: ...orm the movement ensuring that the back knee and foot remain off the ground throughout the exercise E Extending at the knee and hip of the plant foot bring the back leg forward flexing at the hip and...

Страница 50: ...ont of the pulley PROGRESSION 1 Single Leg Suspended Lunge Pin In BEGINNER From the starting position A slowly bend front leg down into a lunge while driving the suspended leg straight back or with a...

Страница 51: ...imitating a running stride C As you bring your suspended leg forward bring the suspended knee to hip level D PROGRESSION 4 Single Leg Suspended Lunge to Jump Pin In ADVANCED From the starting position...

Страница 52: ...to the cradle and step far enough away so that the legs form a downward facing V F Keeping tension on the rope bend at the hip and knee of the non suspended leg as you lower into a squat position As y...

Страница 53: ...irectly below the pulley PROGRESSION 1 Double Leg Bilateral Hamstring Curl Pin In Locked Handle Mode Optional BEGINNER Slowly lift the hips off the ground so that the legs are extended in a plank posi...

Страница 54: ...be sure to engage your core and opposite leg to maintain your balance throughout the entire exercise TIP You may advance further by adding a slight element of speed in your controlled movements PROGR...

Страница 55: ...off of the ground A Keeping hips raised and your core tightened move your feet in a circular motion as if riding a bicycle constantly keeping hip and glutes engaged and lifted off the ground E INTERM...

Страница 56: ...and feet behind you Grasp both handles hand pronated arms extended shoulder width apart Keep body aligned and core engaged Standing Stand a slightly in front of the pulley so that your body is at an 8...

Страница 57: ...andle Mode Optional INTERMEDIATE Keeping the arms straight and at shoulder width allow your body to slowly come forward until your arms are directly overhead D Keeping the core engaged bring the hands...

Страница 58: ...extended arm back to the starting position repeat the same movement with the other arm and repeat A PROGRESSION 6 Alternating Standing Plank Pin Out ADVANCED PULL THE PIN From the starting position B...

Страница 59: ...be inserted Insert feet into cradles and walk yourself out face down on your hands until your feet are directly below the pulley and your body is straight Hands should be about shoulder width apart a...

Страница 60: ...th your thighs C Return to the starting position and repeat B PROGRESSION 3 Suspended Crunch Mountain Climber Pin Out INTERMEDIATE TO ADVANCED PULL THE PIN From a push up position B bring one knee tow...

Страница 61: ...shoulder width F Extend the legs back to the starting position and repeat B TIP When in plank position do not dip or hyperextend hips PROGRESSION 5 Suspended Crunch Leap Frog Pin Out ADVANCED PULL THE...

Страница 62: ...feet into cradles and walk yourself out face down on your hands until your feet are directly below the pulley and your body is straight Hands should be about shoulder width apart and directly to the s...

Страница 63: ...P Pin Out INTERMEDIATE TO ADVANCED PULL THE PIN From either the plank A or push up position B extend the legs and attempt to keep feet separated 2 4 inches 5 10 cm throughout the movement Engage the c...

Страница 64: ...raight Hands should be about shoulder width apart and directly to the side of the shoulders PROGRESSION 1 Flutter Kick Pin Out INTERMEDIATE From either the plank A or push up position B extend the leg...

Страница 65: ...extend the hips so that they form a V D Keeping the toes pointed towards the ground and the hips wide lower one foot approximately 1 2 shoe lengths E The other side will naturally elevate Control the...

Страница 66: ...fortable Hold the straps with your hands where comfortable while performing the exercise A Let your body hang with knees slightly bent and feet together B NOTE When performing these exercises be sure...

Страница 67: ...bring the knees towards hip level at an angle or to the side rather than straight up D Return to the starting position and repeat B PROGRESSION 3 L Sit Leg Raise Carabiners Clipped into Carabiner Open...

Страница 68: ...ing or sawing effect of the pulley upon the anchor strap This improper use may cause damage to the Anchor Strap PROGRESSION 1 Assisted Pull Ups Carabiners Clipped into Carabiner Openings BEGINNER Stan...

Страница 69: ...parallel to the handles D Return to the starting position and repeat B PROGRESSION 3 L Pull Ups Carabiners Clipped into Carabiner Openings ADVANCED From the starting position E extend the arms and le...

Страница 70: ...n extend arm straight back as you would if performing a triceps extension and rotate at the waist to complete a full extension of both arms Slightly rotate the feet in the same direction as the pullin...

Страница 71: ...Keeping eye contact with the same hand fully extend the arm as you rotate the feet so that the hips are facing in the same direction as the movement C and D Slowly return to the starting position in a...

Страница 72: ...t bringing the handles to approximately shoulder level A Bring one foot forward reaching the arms out away from the body and expand the chest as you slowly lean forward or away from the anchor point B...

Страница 73: ...Bending at the hips slight flexion in the knees lower the backside away from the anchor point Arms should extend to the front in a straight line towards the anchor while the head and neck remain in a...

Страница 74: ...l remain in hanging position Close adjustable foot arm cradles so handles are flush with the straps with no loops in them Clip the carabiner to the carabiner openings in the pulley housing and slide c...

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