EXERCISE WALL CHART 1 www.flexi

EXERCISE WALL CHART 1
WELCOME TO XCO-TRAINER
These XCO-Trainer exercise wall charts have been specifically
designed for a whole body workout. You can perform all the
exercises on the chart as a sequence, or target a specific area
by choosing exercises that suit your needs.
Holding the XCO-Trainer: Always hold the XCO-Trainer in the centre of
the foam grip. If your XCO-Trainer has hand straps, place the strap across
the back of your hand and tighten accordingly. You should be able to
relax your grip without the XCO-Trainer falling out of your hand. Whilst
exercising, maintain a firm but relaxed grip. If your hands or forearms
begin to ache, it is an indication you are gripping too tightly.
Technique: To gain the most from your XCO-Trainer workout, exercises
need to be performed with power. This power moves the granulate inside
the tube so that it hits the end of the tube when you change direction.
It is essential that you can hear the granulate moving inside the tube, that
you can feel the granulate hit each end of the tube as you change direction.
Training Recommendations: For each exercise we recommend you
perform 2–3 sets of between 15–30 repetitions, not more than 3–4 times
per week. Take regular breaks between each exercise. Always begin with
an adequate warm-up, including exercises to slowly elevate your heart rate.
The warm-up should last at least 4-5 minutes. Once you have completed
your workout, ensure you complete appropriate stretches to return to a
relaxed state.
Contraindications: XCO-Trainer is not recommended for 1. Acute Injuries
2. High Blood Pressure 3. Heart Conditions 4. Infections and Swelling. The
FLEXI-SPORTS Team recommends contacting your physician before starting
any exercise programme.
WOODCHOPPER
LAT PULLDOWN AND PLIE SQUAT
DOUBLE ARM LUNGE
Legs, Core, Chest, Back Shoulders
Quads, Inner Thigh, Glutes, Rear Deltoids, Lats, Upper Back, Core
Quads, Hamstrings, Glutes, Anterior and Posterior Deltoids, Upper Back
Starting Position: Place feet shoulder-width apart, keeping both knees
slightly bent. Stabilise your pelvis by contracting your abdominals. Hold
the XCO-Trainers together with a firm grip.
Movement: Starting at approximately head height (always keeping the
XCOs in sight), forcefully pull the XCO-Trainers downwards to just above
knee level and pull directly back up again.
Starting Position: Wide stance with toes turned out approx 45 degrees.
Hold the XCO-Trainers out to the side just behind the line of the shoulders
and above head height.
Movement: Perform a plie squat whilst pulling the XCO-Trainers down
with power. Squeeze your shoulder blades together ensuring the XCOs
are kept just behind the line of the shoulders. Keep your back straight
and brace your abs throughout the movement. Immediately return to the
starting position with power, ensuring your knees and elbows are always
kept slightly bent.
Starting Position: Hip-width stance, knees slightly bent, abs braced,
shoulders back and down. Hold the XCO-Trainers in each hand down
by your side.
Movement: Take a large step forward (approx 1 metre) bend the back
knee towards the floor, stop 2–4 inches off the ground. Attempt to keep
the leading knee over your leading ankle at the lowest position. At the
same time push both XCO-Trainers forward to shoulder height with power.
Immediately reverse the movement with power, returning to your starting
position. Repeat other side.
STANDING SIDE TO SIDE ABS
AB CRUNCH
OBLIQUE CRUNCH
Transverse Abs, Pelvic Floor, Lower Back, Obliques Chest, Shoulders
Upper Abdominals, Shoulders
Upper Abdominals, Obliques, Shoulders
Starting Position: Stand with your feet slightly wider than hip width,
knees slightly bent at all times. Brace your abs, shoulders back and down,
maintaining a straight back. Hold one or both XCO-Trainers by the ends
at chest height. Maintain a slight bend in the elbows at all times.
Movement: Push the XCO-Trainers from side to side with power. The
approximate range of motion should be from one side of the chest to
the other. Ensure you brace your abs strongly throughout the movement.
Starting Position: Lying down on your back, heels pulled in towards
your bottom, knees held slightly apart, hold your XCO-Trainers together
over head.
Movement: Pull the XCO-Trainers towards your knees with power,
allowing your shoulders to lift off the floor but keeping your lower
back in touch with the floor. Hold your chin and head in neutral position
throughout (imagine holding a tennis ball between your chin and neck).
Ease yourself back to your starting position – DO NOT return to the
starting position with power!
Starting Position: Lying down on your back with your heels pulled in
towards your bottom, knees held slightly apart, hold your XCO-Trainers
together over head.
Movement: Pull the XCO-Trainers towards the outside of your knees
with power, allowing your shoulders to lift off the floor but keeping your
lower back in touch with the floor. Hold your chin and head in neutral
position throughout (imagine holding a tennis ball between your chin
and neck). Ease yourself back to your starting position – DO NOT return
to the starting position with power! Repeat to the other side.
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EXERCISE WALL CHART 2
KAYAK
CHEST CROSS AND REAR LUNGE
SQUAT JUMP
Legs, Core, Chest, Back Shoulders
Quads, Hamstrings, Glutes, Chest, Upper Back, Shoulders
Quads, Hamstrings, Glutes, Core, Anterior Deltoids
Starting Position: Split-stance, left foot back approx 1 metre. Place
both XCO-Trainers next to each other, holding each firmly in the middle
of the grip.
Movement: Raise the XCO-Trainers over the right shoulder, slightly
above head level. Pull down with power towards the rear leg, diagonal
angle. Keep back as straight as possible, abs tight, bending at the knees
as you pull down. Immediately pull the XCO-Trainers back up with power
to the starting position. Repeat the exercise on other side.
Starting Position: Hip-width stance, knees slightly bent, abs braced,
shoulders back and down. Hold the XCO-Trainers in each hand, out to the
side at shoulder level, elbows bent to 90 degrees, fists facing forward.
Movement: Take a large step backwards bending back knee down,
stopping 2–4 inches off the ground. Keep front knee over front ankle at the
lowest position. At the same time bring the XCO-Trainers across the chest
with power, one arm crossing over the other. Immediately return to your
starting position. Change legs, alternating the crossover of the arms.
Starting Position: Start in a low squat position with feet hip width
apart, knees bent, back straight and abs braced, bending slightly forward
at the hips. Hold the XCO-Trainers in each hand, pulled back behind
the hips.
Movement: With power, jump up into the air, pushing the XCO-Trainers
up to just above head height. As you return to the floor, pull the XCOTrainers back down to the starting position. Ensure you maintain a straight
back and braced abs throughout the jump.
BENT OVER FLYE
OVERHEAD WAVE
BRIDGE
Lower Back, Core, Upper Back, Chest, Shoulders
Transverse Abdominals, Pelvic Floor, Low Back, Obliques , Shoulders
Hamstrings, Glutes, Lower Back, Transverse Abdominus, Shoulders
Starting Position: Stand with your feet slightly wider than hip width,
keeping the knees slightly bent at all times. Brace your abs, keep your
shoulders back and down, and maintain a straight back. Hold one or both
XCO-Trainers by the ends above your head. Maintain a slight bend in the
elbows at all times, as shown.
Movement: Maintaining your postural position, push the XCO-Trainers
from side to side with power, as shown. Ensure you brace your abs
strongly throughout the movement.
Starting Position: Lying down on your back with your heels pulled in
towards your bottom (as shown), knees held slightly apart, and hold your
XCO-Trainers together over your head. Lift your hips up off the floor in line
with your knees and shoulders (as shown). Brace your abs throughout.
Movement: Pull the XCO-Trainers towards your knees with power,
easing back to the starting position. Throughout the movement attempt to
maintain your body position, keeping the hips in line with the knees and
shoulders. The only movement should be in your arms.
SIDE PLANK
SEATED ROTATION
DOUBLE ARM AND LEG BLAST
Transverse Abdominus, Obliques, Lower Back, Shoulder
Transverse Abdominals, Obliques, Lower Back, Shoulders
Transverse Abdominus, Pelvic Floor, Lower Back, Upper Abdominals
Starting Position: Stand with your feet slightly wider than hip width,
keeping the knees slightly bent at all times. Tilt the upper body forward
from the hips to approximately 45 degrees, keeping your back straight
and abdominals braced and allowing your hips to move backwards
slightly. Hold the XCO-Trainers directly underneath the chest with the
ends pointing outwards and a slight bend in the elbows.
Movement: Maintaining the body position, move the arms outwards
with power to shoulder height. Ensure your back is straight and your abs
are braced. Immediately reverse the movement so the arms come back to
the centre and cross over (without allowing the XCO-Trainers to touch).
As you repeat this exercise remember to alternate the crossover.
Start Position: Lying on your side, place your elbow under your
shoulder, and keep your body in a straight line, one foot on top of the
other. Lift your hips up in line with your feet and shoulders, keeping your
neck relaxed. Take an XCO-Trainer into your free hand and hold it over
your head.
Movement: Bracing the abdominals, pull the XCO-Trainer down towards
your legs with power. Do not let your body change position. Immediately
return the XCO-Trainer with power to your starting position.
Starting Position: Take a seated position on the floor with the knees
bent, back straight and abs braced. Lean back slightly towards the floor
maintaining a straight back. Take one or both XCO-Trainers by the ends
(as shown), holding them in front of the chest and keeping a slight bend
in the elbows
Movement: Push the XCO-Trainers from one side to the other with
power, while maintaining a straight back and braced abs. Allow the
knees to rock from side to side in opposition to the movement of the
XCO-Trainers.
Starting Position: Lying down on your back with your feet off the
ground and knees held at approximately 90 degrees (as shown) take
both XCO-Trainers in hand, holding them together over the abs with a
slight bend in your elbows. Ensure you hold your lower back in a neutral
position with the abs strongly braced.
Movement: Extend both legs and the XCO-Trainers in opposite directions
with power, returning immediately to the start position. Only extend out
as far as is comfortable, maintaining the neutral spine position (a small,
natural arch in the lower back). If your lower back lifts further off the floor,
you have extended too far and relaxed your braced position.
www.flexi-sports.co.uk