Queenax™ of the Week: Strong++™ Full-Body Resistance Workout

Workouts

Queenax™ of the Week: Strong++™ Full-Body Resistance Workout

The Strong++™ is a tubing and pulley system that accommodates multi-planar resistance training. It consists of three different tubes, each with a different level of resistance, that can be connected with carabiners to accommodate over seven resistance levels, making it a highly scalable training tool that is appropriate for beginners and conditioned athletes alike. This workout consists of a functional training experience with external load resistance provided by Strong++ and tips to help you move well through your Queenax training zone.

Equipment Needs

  • Queenax™
  • Strong++ 

Workout Guidelines

Strong++ provides the exerciser with over seven resistance level options. Select the appropriate resistance level for each movement in this ciruit depending upon your ability level and training goals. Prior to beginning this circuit, include a 5-10 minute warmup that includes dynamic bodyweight movements such as squats, arm circles or marching. 

Zone Management Tips

  • Identify a training space that has a fairly large footprint, allowing for lateral movement as well as forward momentum based exercises. 
  • When selecting your training space, look for obstacles that may be present within your zone prior to beginning your circuit and clear the area. 
  • Go through a few slow reps of each movement prior to beginning to check your ability to move well through space without entering another training zone or coming across obstacles that might interrupt your movement.
  • Once the area is clear and you have determined you can move fully through your range of motion with each exericese, you are ready to begin. 

Anterior Reach 

 

  1. Stand facing toward the low pulley.
  2. Drop down into a squat with arms extended. 
  3. Stand up, reaching straight arms overhead. 
  4. Squat down and return to starting position. 

Lunge with Torso Rotation 

  

  1. Select a split stance with arms extended. 
  2. Roatate at waist and drop into a lunge. 
  3. Pull arms across body from hip height to overhead. 

Bilateral Push 

 

  1. This exercise utilizes two Strong++. 
  2. Face away from the anchor point in a split stance. 
  3. Hold both handles with elbows bent slightly below shoulder height. 
  4. Press both arms forward into a chest press. 

Bilateral Row with Reverse Lunge 

 

  1. This exercise utilizes two Strong++. 
  2. Hold both handles and step back into reverse lunge. 
  3. Bend both knees while pulling arms back to a low row. 

Side Shuffle Squat

 

  1. This exercise utilizes two Strong++. 
  2. Start facing the high pulleys. 
  3. Create tension in the tubes and lower into squat. 
  4. Shuffle in a low squat from side to side. 

 

 

Author Information

Sarah Robertson
Sarah Robertson's picture

Sarah Robertson is the Precor Marketing Education Coordinator. In addition, Sarah holds a Bachelor's degree in Sport Management, is a Certified Personal Trainer and Senior Fitness Specialist. 

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