Tubing Exercises Supplemental
Exercise 1
Squat (Gluteals, quads, & hamstrings)
Squat flexed position
Exercise 2
Push-up knees flexed (chest, deltoids, & triceps)
Push-up flexed position
Exercise 3
Leg extension (quadriceps)
Leg extension flexed position
Exercise 4
Seated row ( upper back )
Seated row flexed position
Exercise 5
Hip flexor (iliopsoas group)
Hip flexor flexed position
Exercise 6
Overhead press (deltoid, triceps, trapezius)
Overhead press flexed position
Exercise 7
Leg curl (hamstrings)
Leg curl flexed position
Exercise 8
Upright row flexed position
Upright row (trapezius, biceps, & deltoids)
Exercise 9
Abduction (gluteals, TFL)
Abduction flexed position
Exercise 10
Abduction (abductors & hamstrings)
Abduction flexed position
Exercise 11
Tricep extension (triceps)
Tricep extension flexed position
Exercise 12
Calf-raiser flexed position
Calf-raiser (post, lower leg group)
Exercise 13
Bicep curl
Bicep curl flexed position
Exercise 14
Abdominal crunch (rectus abdominus) right
Abdominal crunch (ext.oliques left, int. right)
Abdominal crunch (iso w/rectus abdominus)
Abdominal crunch (iso w/rectus abdominus obliques)
Reminders: perform each repetition in a slow and controlled manner. Perform each exercise through a full range of motion. Breathe out the mouth during the flexed phase. Breathe in through the nose during the beginnig and extension phase. Warm-up and perform the areobic portion of the workout beforehand. Cool-down after these exercises.
Author
Keith Gosline
Keith Gosline (ACSM HFS, LMT, CKTP), owner of Personal Fitness Systems Inc, is a licensed massage therapist and certified Health and Fitness Specialist with a B.S. in exercise science. His 3-in-1 system can help you keep fitness fun and remain fit for life.
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