Exercise routine.
chest_e...@comcast.net
Day 1:
2 arms lateral raise front to chin:
Stand with the expander in front of you, hands just in front of your
thighs, knuckles upward. Keeping your arms straight, and the expander
close to your body, pull out and up. The top position for this pull is
standing with both arms straight out at your sides.
Front Pull:
Stand with your arms pointing straight out in front of you (not to the
sides, but in front), knuckles out. Keeping your arms straight, pull
outward on the expander until your arms are straight out at your sides.
You can also keep going as far back as you canm to add to the exercise.
The last pull to the back helps develop the muscles further.
Forward pull down:
LIke the front pull, except, arms in front of you and overhead for the
starting position. Arms then come down to shoulder level, and the
finish position is the same as the Front Pull.
Whippet:
Hold the expander behind your back, with straight arms, and as high off
the floor as you can, with the knuckles pointing in. Keeping the arms
straight, pull out to the sides, and finish with your arms slightly in
front of your chest.
Reverse Curl:
Step on one handle of the expander, and with your knuckles pointing
away from you, lift up.
Archer:
Hold the expander like a bow and arrow. The straight arm just stays
straight out in front, while the other arm is pulled back, like
shooting a bow and arrow.
Right and Left Military press front: from the product instructions link
on:
http://www.lifelineusa.com/products.cfm?cd...=4&productid=16
curl
Arms back inside:
Hold the expander behind your back, cables close to the neck, arms
bent, knuckles pointing backwards. Expander is between your body and
your arms. Push out.
Grip strengtheners (with a spring)
Curl, but with the holding foot on the bed.
Day 2:
Lower back:
Stand on both expander handles, with feet pointing to your front. Bend
down, with your back straight, and your shoulders slightly in front of
your knees, lift up on the cables.
Kick Backs:
Hold on to something for balance. Put a foot in one expander handle,
and grab the other handle with your opposite hand, knuckles facing
forward. With a straight leg, move your leg to a horizontal position
pointing back, and you lean forward. You can pull with your arm to add
more resistance if you like.
Back pull up, leg extended:
Put one handle of the expander under a foot, and place the foot about
18" off to your side. Grab the other handle as if doing a reverse curl.
Pull up until your hand is at or slightly above waist level. Hold that
position, and squeeze your shoulder blades together as close as
possible.
Out front reversed 90:
Arms straight out in front of you, knuckles up. Keeping arms straight
and knuckles up pull expander out to your sides.
Lateral pull down behind back.
Standing, hold the expander with knuckles in, arms straight, behind
back and overhead, palms down. Keep arms straight, and push down.
Lateral pull down in front:
Same as above, but in front of body, and with knuckles out.
Chest crossing High low:
Anchor one handle of the expander SECURLEY over your head. I use the
Lifeline Jogging belt attached to a wood column, and attached to the
handle. Hold the other handle in one of your hands, knuckles facing
away from you. Keeping your arms straight, pull the expander towards
you, and down.
Chest crossing Low high.
Anchor expander at ankle level and repeat. You can anchor it with our
foot in this case.
Neck exercise #3,4 and 5 from
http://www.angelfire.com/ny5/shenandoah/OBB/neck.html
Day 3:
side bend overhead:
anchor the expander overhead. Put arms straight and directly over your
head. Bend to the side, while pulling the expander to the side.
Bicycle exercise from:
http://exercise.about.com/od/abs/ss/abexercises.htm
Toe raises, on the edge of a stair, with extra resistance from the
chest expander.
For the rest of these, anchor the expander at ankle level, and have
some sort of loop that you can put your leg thru for the other end. I
use the Lifeline Jogging belt.
Inner Thigh:
Pull the expander to your inner side, with your straight leg.
Outer Thigh:
As above, but to the outside.
hamstrings:
As above, but you are facing the expander. Start with slightly bent
leg, and bend leg up and back while pulling expander.
front upper thigh.
As above, but back to expander. Leg starts bent, and goes to straight.
I then repeat.
chest_e...@comcast.net
Here is the new order. I was doing too much of the same muscle groups
together.
I do 2 sets of each exercise. Work up to 20 reps, and then add
resistance.
Day 1:
2 arms lateral raise front to chin:
Stand with the expander in front of you, hands just in front of your
thighs, knuckles upward. Keeping your arms straight, and the expander
close to your body, pull out and up. The top position for this pull is
standing with both arms straight out at your sides.
Reverse Curl:
Step on one handle of the expander, and with your knuckles pointing
away from you, lift up.
Archer:
Hold the expander like a bow and arrow. The straight arm just stays
straight out in front, while the other arm is pulled back, like
shooting a bow and arrow.
Front Pull:
Stand with your arms pointing straight out in front of you (not to the
sides, but in front), knuckles out. Keeping your arms straight, pull
outward on the expander until your arms are straight out at your sides.
You can also keep going as far back as you can to add to the exercise.
The last pull to the back helps develop the muscles further.
curl
Arms back inside:
Hold the expander behind your back, cables close to the neck, arms
bent, knuckles pointing backwards. Expander is between your body and
your arms. Push out.
Forward pull down:
LIke the front pull, except, arms in front of you and overhead for the
starting position. Arms then come down to shoulder level, and the
finish position is the same as the Front Pull.
Curl, but with the holding foot on the bed.
Right and Left Military press front: from the product instructions link
on:
http://www.lifelineusa.com/products.cfm?cd...=4&productid=16
Grip strengtheners (with a spring)
Whippet:
Hold the expander behind your back, with straight arms, and as high off
the floor as you can, with the knuckles pointing in. Keeping the arms
straight, pull out to the sides, and finish with your arms slightly in
front of your chest.
Day 2:
Lower back:
Stand on both expander handles, with feet pointing to your front. Bend
down, with your back straight, and your shoulders slightly in front of
your knees, lift up on the cables.
Back pull up, leg extended:
Put one handle of the expander under a foot, and place the foot about
18" off to your side. Grab the other handle as if doing a reverse
curl.
Pull up until your hand is at or slightly above waist level. Hold that
position, and squeeze your shoulder blades together as close as
possible.
Chest crossing High low:
Anchor one handle of the expander SECURLEY over your head. I use the
Lifeline Jogging belt attached to a wood column, and attached to the
handle. Hold the other handle in one of your hands, knuckles facing
away from you. Keeping your arms straight, pull the expander towards
you, and down.
Out front reversed 90:
Arms straight out in front of you, knuckles up. Keeping arms straight
and knuckles up pull expander out to your sides.
Neck exercise #3,4 and 5 from
http://www.angelfire.com/ny5/shenandoah/OBB/neck.html
Lateral pull down behind back.
Standing, hold the expander with knuckles in, arms straight, behind
back and overhead, palms down. Keep arms straight, and push down.
Chest crossing Low high.
Anchor expander at ankle level and repeat. You can anchor it with our
foot in this case.
Lateral pull down in front:
Same as above, but in front of body, and with knuckles out.
Day 3:
side bend overhead:
anchor the expander overhead. Put arms straight and directly over your
head. Bend to the side, while pulling the expander to the side.
Bicycle exercise from:
http://exercise.about.com/od/abs/ss/abexercises.htm
Toe raises, with extra resistance from the
chest expander.
For the next 5, anchor the expander at ankle level, and have
some sort of loop that you can put your leg thru for the other end. I
use the Lifeline Jogging belt.
front upper thigh.
As above, but back to expander. Leg starts bent, and goes to straight.
hamstrings:
As above, but you are facing the expander. Start with slightly bent
leg, and bend leg up and back while pulling expander.
Outer Thigh:
As below, but to the outside.
Inner Thigh:
Pull the expander to your inner side, with your straight leg.
Shins:
Put toes thru loop on expander, and pull up with the toes. Use extra
resistance to make up for the small amount of motion.
Toe raises without chest expander both one and two footed.
Leg Raises
I then go back to day 1.