Queenax™ of the Week: Strong++™ Total Body Workout

Workouts

Queenax™ of the Week: Strong++™ Total Body Workout

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Strong++ is a tubing and pulley training tool that is unique to Queenax. Strong++ is made up of three parallel tubes of different resistance levels that connect to two points on the Wall Bars or Mini Wall Bars. Strong++ should be placed 9 Wall Bars apart for best use.

Strong++ is an approachable training tool that allows exercisers to pull from high to low, low to high, or connect the tubes together for multi-directional training. Handles or ankle cuffs can be connected to the high and low connection points with carabiners.

Try three rounds of this total body Strong++ circuit workout. Train at higher speeds with Strong++ than with conventional weight stacks, and the increasing resistance will gradually load each movement pattern for a workout that is gentler on the joints.

Workout Instructions

  1. Perform each movement for 30 seconds with minimal time between movements.
  2. Rest for 60-90 seconds between circuits.
  3. Repeat circuit 3 times.

Push: Single Side Upper Body Push with Lunge

  1. Face away from high pulley.
  2. Hold handle and start with elbow in bent position and free arm reaching forward.
  3. Step forward into lunge, pressing forward with handle.
  4. Modify this movement by reducing the depth of the lunge or holding a stationary position.
  5. Amplify this movement by increasing the depth of the lunge or the range of motion of the push.

Lunge: Lunge with Straight Arms Overhead

  1. Stand facing away from high pulley in bilateral stance.
  2. Straighten arms overhead and position both hands on one handle.
  3. Step forward into a lunge, maintaining upright posture.
  4. Modify this movement by holding arms at side, rather than overhead.
  5. Amplify this movement by increasing squat depth or varying direction of the lunge.

Twist: Strong++ Torso Rotation Variations

  1. Start with arms extended, feet hip width apart, and upper body facing frame.
  2. Alternate traveling low to high, horizontal, or high to low.
  3. Modify this movement by selecting only one direction of travel or stepping closer to the wall bars to reduce resistance.
  4. Amplify this movement by increasing speed or adding a hop while changing movement direction.

Sport/Skill/Play: Side Shuffle Squat

  1. This exercise utilizes two Strong++.
  2. Start facing the high pulleys.
  3. Create tension in tubes and lower into squat.
  4. Shuffle in a low squat from side to side.
  5. Modify this movement by reducing the travel distance of the shuffles.
  6. Amplify this movement by adding squats into the shuffles or adding upper body pulls while performing the shuffles.

Pull: Single Side High Row with Rotation and Squat

  1. Face the frame in squat position, holding handle with one hand, palm facing down. Free arm is bent with slight upper body rotation.
  2. Rise out of squat, drawing hand back to high row with slight upper body rotation.
  3. Free arm extends with open palm, reaching toward low pulley.
  4. Modify this movement by reducing depth of the squat or eliminating it.
  5. Amplify this movement by increasing squat depth or speed of motion.

Core and Hips: Standing Crunch with Straight Arms

  1. Stand facing away from high pulley in split squat.
  2. Straighten arms overhead and position both hands on one handle.
  3. Bend forward, driving through the hips and torso.
  4. Modify this movement by bending elbows.
  5. Amplify this movement by stepping away from Wall Bars.

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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, professional circus performer, curriculum designer, and master coach.  Erica specializes in fitness product education, network building and curriculum development. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to numerous continuing education courses. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, an NASM Group Personal Training Specialist, a certified AntiGravity® Instructor, a 4D Pro Instructor and Spinning Instructor.

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