Queenax of the Week: 25 Days of Queenax

Workouts

Queenax of the Week: 25 Days of Queenax

The holiday season is here! Pick and choose your favorite exercises from our 25 Days of Queenax library. Depending on what equipment is available in your facility, you can incorporate these into your own workout, or team up with others and enjoy a group circuit.
 

Day 25 - Superfunctional Jump-Assisted Pull-Up

  1. Set the bar height at overhead height.
  2. Hold on to the bar and jump up into a pull-up.
  3. Slowly lower back to the ground, focusing on eccentric control.

Day 24 - Superfunctional Push-Up

  1. Select a bar height between level 6 and 9 (the lower you set the bar the more challenging the movement will be).
  2. To reduce the training challenge at any bar height, change your body angle.
  3. The closer you get to a true push-up position, the more difficult the exercise.
  4. Vary the exercise be performing the exercise on one or two legs.

Day 23 - UFO Crop Circles

  1. Stand on the UFO with feet wide.
  2. Training bars should be set in the Superfunctional straps at level 4 or 5 for balance if needed.
  3. Use your hips to initiate a circular movement.
  4. Without holding on, stop the movement and circle in the opposite direction.

Day 22 - Superfunctional Diva

  1. Set the bar height at hip height.
  2. Place both hands on the bar and stand directly behind it.
  3. Hinge forward at the waist, lifting one leg while arms extend forward.
  4. Return to a standing position and then lower back into a single leg pistol squat.
  5. Pull back to a standing position and repeat. 

Day 21 - Superfunctional Obliques

  1. Set the bar at overhead height.
  2. Take a step away from the training bar, so the straps are taut at an angle.
  3. Keep your hands together on the bar with both arms overhead.
  4. Drive the movement by dropping hips away from the training bar.
  5. Keep hands close to your head throughout the movement.

Day 20 - UFO Oblique Crunches

  1. Position your feet on the UFO with hands on the floor in a plank position and neutral spine.
  2. Move the UFO from side to side with legs extended or add complexity by pulling your knees to chest at the end of each swing.
  3. Control your speed of movement, rather than relying on momentum.

Day 19 - Superfunctional Step-Up Series

  1. Set the bar at level 9.
  2. Hold on to the straps with elbows at shoulder height and position one foot on the bar.
  3. Step up on to the Superfunctional, balance, and return to starting position.
  4. Advance this exercise by lifting your knee higher or stepping back into a lunge. If performing a lunge, focus on bending the back leg to guide the movement.

Day 18 - Superfunctional Hanging Swing
 

  1. Set the bar at an overhead height.
  2. Hold onto the Superfunctional with both hands equal distance apart and step back from the training bar until the straps are taut and at an angle.
  3. Keeping your arms straight, run under the training bar as far forward as possible. Lift your legs and swing back to your starting position and repeat.

Day 17 - Up Strength Push-Ups

  1. Select a handle height and training angle that maps to your fitness level and strength goals. The lower the handle height and flatter your training angle, the more challenging the movement will be.
  2. Perform angled push-ups.

Day 16 - Strong++ Lower Body Blast Series

  1. Secure ankle cuff and select an appropriate resistance level (gray = light, red = medium, black = heavy).
  2. Begin facing the Strong++ and perform a glute extension while stabilizing on the standing leg.
  3. Transition into a squat to abduction movement by bending the knees and returning to standing with a lateral raise of the outside leg.
  4. The final movement in this series is the hip drive in which you will perform a squat and then lift a knee toward the midline of your body.  
  5. Repeat on the opposite leg, maintaining a constant flow from one movement to the next.

Day 15 - Up Strength Ladder Climb

  1. To begin the Up Strength Ladder Climb, start in a standing position, holding on to two handles of the same ladder.
  2. Maintain a plank position with straight legs as you lower your body by climbing down the handles as far as you feel capable.
  3. Modify this exercise by bending the knees.
  4. Return to your starting position by climbing up the handles.

Day 14 - Superfunctional Squat

  1. Set the Superfunctional bar at level 9.
  2. Stand on the bar and squeeze your glutes and abdominals to find minimize your swing.
  3. Hold on to the straps with elbows positioned at shoulder height.
  4. Drop into a squat, allowing your arms to travel down with you. Let your hands track down as you squat, and avoid pulling on the straps to assist the movement.

Day 13 - Up Strength Row

  1. Choose an appropriate handle height and training angle for your strength goals and fitness level. Select a higher handle height if you are new to Up Strength.
  2. With the arms extended, lean back and maintain a neutral spine and long body.
  3. Bend at the elbows while keeping the arms close to the body, pulling yourself upward.
  4. Allow the arms to straighten and slowly lower back to starting position. 

Day 12 - Superfunctional Push-Up with Fly

  1. Set the bar height at level 9.
  2. Position one hand on the ground, and the other on the Superfunctional bar.
  3. The Superfunctional bar should be directly below the Training Bar anchor above.
  4. Perform a push-up, gliding your raised arm out to the side. 

Day 11: Rebounder Rotation Pass

  1. Position your body so one hip is closest to the rebounder.
  2. Hold a medicine ball in both hands and rotate the upper body away from the rebounder with arms extended.
  3. Accelerate and rotate your upper body back toward the rebounder with arms extended and release the ball, allowing it to bounce off the Rebounder and back as you rise out of the squat.
  4. Once you have completed a set, repeat in the opposite direction.

Day 10: Strong++ Torso Rotation Combo

  1. Stand with feet hip-width apart and both hands on the Strong++ handle.
  2. Maintaining a neutral spine, lower into a squat.
  3. As you stand up, keep both arms extended and reach overhead.
  4. To add variety and rotation to the movement, perform alternating reverse chops.

Day 9: UFO Lateral Shift

  1. Set training bars on the UFO at level 4 or 5 for balance if needed
  2. Stand on the UFO with feet wide.
  3. Shift your weight from side to side, focusing on rhythm and smooth transitions. 

Day 8: UFO Squat

  1. Set training bars on the UFO at level 4 or 5 for balance if needed
  2. Stand on the UFO in the length-wise orientation.
  3. Squat down, minimizing swing of the UFO platform.

Day 7: Torso Trainer Lunge to Press

  1. Hold hte Strong++ handles and step into a forward lunge.
  2. Increase the training challenge by incorporating upper body pushing patterns.

Day 6: 4D PRO Lateral Bounds

  1. Set the 4D PR0 sleeve against your hips. 
  2. Lean forward and load weight into the sleeve.
  3. Bound laterally, focusing on rhythm and soft landings.
  4. Increase your range of motion as movement confidence increases. 

Day 5: 4D PRO Parachuter 

  1. Sit in one sleeve and position the other sleeve behind your back. 
  2. Hold on to both handles and pull-up, and then drop down, allowing the bungees to fully load and extend.
  3. Repeat assisted pull-up movement, matching your rhythm with the contracting and lengthening of the bungees.
  4. Vary the movement by lifting legs and fully loading the bungees. 

Day 4: Boxing Line Oblique Pass

  1. Work with a partner.
  2. Toss the heavy bag back and forth, and avoid hitting the ends of the track.
  3. Focus on catching, decelerating, and accelerating the throw with a partner.

Day 3: Monkey Bars

Bring back an element of excitement to your workout with the Monkey Bars! This can be done individually, as part of a circuit, or in a small group setting. Let your inner child go wild as you improve your fitness level.

Day 2: Rebounder Lunge to Chest Pass

  1. Toss the medicine ball toward the rebounder while dropping into a forward lunge.
  2. Stand and catch the ball, and then repeat again on the opposite leg. 

Day 1:  4D PRO Superman Push-Up

  1. Set hips against the sleeves and lean forward to load it fully.
  2. Slowly walk feet backward and lower down into a push-up position.
  3. Maintaining a plank position, start performing small push-up jumps. Hands and feet should touch at the same time.
  4. Once rhythm is established, extend arms and legs or tuck elbows to chest between landings.