Queenax™ of the Week: Core Sport Workout

Workouts

Queenax™ of the Week: Core Sport Workout

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Strong++ is a tubing and pulley system that provides increasing resistance while accommodating higher speed training. Precor China Education Manager Sky Zhang offers some unique exercises so you can train your core like an athlete using this favorite tool.

Workout Guidelines

Strong++ offers three levels of resistance – the light gray tube (lightest), the red tube (medium), and the black tube (highest). You can also connect 2 or 3 of the tubes together to further increase the load. As a tubing system, the resistance will increase as you step away from the anchors, however we recommend that you do not stretch the tubes more than 6 feet, or 2 meters. As such, if you need more resistance, just select a different resistance setting.

Perform these movements with no rest between exercises. Focus on flow, full extension, and proper movement mechanics before adding speed to any movement pattern. For this workout, you will perform the movements back-to-back until you reach your time goal. If you complete all six movements, repeat the circuit again until time is up.

  • Perform 5 reps of each movement
  • No rest between exercises
  • When you complete all six exercises start over again and complete as many rounds as possible until time is up
  • Select your time goal based on your level of fitness: 2 minutes, 3 minutes and 5 minutes
  • After completing your time goal, rest for 3-5 minutes and repeat again: try to match or exceed your previous work volume.

The Movements

Explosive Single Arm Push

  1. Connect the tubes together and select a staggered stance.
  2. Hold the handle on the same side as your back leg.
  3. Explosively push hand forward, shifting on to the back toe as you extend.
  4. Perform five reps on each side.

Fencing shuffle

  1. Select a staggered stance with hip facing the anchors.
  2. Extend arm out at hip height.
  3. Shuffle forward, keeping arm extended and core controlled.
  4. Repeat forward and backward shuffles with arm extended throughout.

Golf Rotation

  1. Select a wide stance with hip facing the anchors.
  2. Hold one handle with both hands.
  3. Extend arms back toward anchors, driving through your torso.
  4. Swoop hands down and across your body, and return to starting position.

Extend and Reach Sit-Up

  1. Sit on the floor facing the anchors with both hands on one handle.
  2. Lean back and extend arms overhead to one side, allowing torso to rotate.
  3. Sit up and repeat on opposite side.

Russian Twist

  1. Sit on the floor facing the anchors with both hands on one handle.
  2. Lean back until core is activated, but posture is not compromised.
  3. Keep arms straight and drive arms across torso to each side.
  4. Perform five reps per side.

Rolling Sit-Up

  1. Sit on the floor facing the anchors with both hands on one handle.
  2. Lean back and extend arms overhead to one side, pulling across the torso.
  3. Keep arms straight and perform a log roll over the Strong++.
  4. Sit up and repeat on opposite side.

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