Queenax™ of the Week: 4D PRO® Superhero Workout


Queenax™ of the Week: 4D PRO® Superhero Workout

Train like a superhero, challenge your core control, and empower your movement! The 4D PRO® bungee fitness trainer allows you to leap further, fly higher and be bolder with your workouts. The elastic training system reduces stress on your joints while increasing total muscle work by reducing rest time between loading and unloading phases of movement. Equally important, it’s fun and allows you to take your training to new heights. 4D PRO is a natural fit with Queenax: it easily connects to the Queenax™ Training Bars, and the open space beneath the frame allows for considerable freedom of movement.

This 4D PRO Superhero workout includes six movements to elevate your fitness (smiles guaranteed). Perform each movement for one minute back to back. Rest for two minutes and repeat circuit.



Training goals: Determine if 4D PRO is set-up correctly. Experience dynamic core control.

  1. Sit in the 4D PRO with one belt behind your back and the other below your bottom. Most users will require 2 red lambdas per side.
  2. Lean back into a v-position, holding on to the lambdas for support if needed.
  3. The lambdas should not be fully stretched. If they are, add an additional lambda on each side.

Hopping Push-Up


Training goals: Core control, play.

  1. Start in a push-up position with belt around your hips.
  2. Begin hopping up and down, ensuring four points of contact with each landing.

Flying Push-Up


Training goals: Hip extension, power, play.

  1. Start in a push-up position with belt around your hips.
  2. Explode upward, extending through the hips, and lifting chest and arms. Allow lower back to arch slightly.
  3. Land with four points of contact and repeat.



Training goals: Lower body power, coordination, play.

  1. Position 4D PRO around your hips.
  2. From a sprinter start position, run forward and drive one knee to leap, keeping weight forward into the belt.
  3. Return to starting position and repeat.



Training goals: Core control, confidence booster.

  1. Set arms in a T-position with a tall, neutral spine and the sleeves around your upper arms. Most users will require only one red lambda for this exercise.
  2. Fall forward without compromising plank position, and rebound back to standing position.
  3. Repeat.

Biceps Fall Back


Training goals: Core control, upper body strength, confidence booster.

  1. Set arms in a W position with elbows at shoulder height. Position sleeves around your upper arms.
  2. Fall back and pull elbows to centre.
  3. Maintain plank position while rebounding back to starting position.

Return to Coaching Centre

Author Information

Erica Tillinghast
Erica Tillinghast's picture

Erica Tillinghast is the Global Education Manager for Precor. Over the last 15 years Erica has worked as a personal trainer, group fitness instructor, performing artist, product developer, and master coach.  Erica specializes in fitness product education, business development, network building and curriculum design. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to more than 20 continuing education courses adopted on six continents. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, 3D MAPS, and an NASM Group Personal Training Specialist.

Last seen: 4 months 2 weeks ago
Joined: 22/01/2016 - 17:15