Professional Documents
Culture Documents
Abdominals: Hoist Roc-It (Abdominal Machine)
Abdominals: Hoist Roc-It (Abdominal Machine)
Abdominals
Furman University
Greenville, SC
Rectus Abdominus
Sitonthemachinewithyourbackagainst Exhaleandbendfromthemiddleofyour
thebackrest.Placeyourfeetbehindthe torsotocrunchforward.Thinkabout
footpads.Selectweightonweightstack. briningyourribcagetowardyourpelvis.
Grasphandlesandrestheadagainsthead Trytorelaxyourarms.Inhaleasyou
rest. releasebacktothestartingposition.
1
1/13/2011
Furman University
Rectus Abdominus
Adjusttheseatheightsothepadrests Exhaleandbendfromthemiddleofyour
againstyourupperchest.Select torsotocrunchforward.Thinkabout
weightontheweightstack.Usean briningyourribcagetowardyourpelvis.
underhandgriponthechestpadas Trytorelaxyourarms.Inhaleasyourelease
shown. backtothestartingposition.
Furman University
Rectus Abdominus
Selectweightontheweightstack.Notice Exhaleandbendfromthemiddleofyour
thedoubleweightstackthatallowsfor torsotocrunchforward.Thinkabout
smallerweightincrements.Sitonthe briningyourribcagetowardyourpelvis.
machineandputthepadunderyourarms Trytorelaxyourarms.Inhaleasyou
asshown.Ifdesired,movethethighpads releasebacktothestartingposition.
aparttodisengagethehipflexormuscles.
2
1/13/2011
Furman University
Greenville, SC
Exhaleandbendfromthemiddle
ofyourtorsotocrunchforward.
f hf d
Thinkaboutbriningyourribcage
towardyourpelvis.
Trytorelaxyourhead,neck,and
arms.Inhaleasyoureleaseback
tothestartingposition.
Furman University
Obliques
Selectweight.Noticethelargedial Situptallandpressyourchestagainstthechest
underneaththeseat.Turnthedialtothe pads.Exhaleandrotatetotheleft.Trytorelax
“zero”settingtoenterandexitthemachine. yourarmsandmoveonlyfromyourabdominal
Adjusttheseatheightsothepadsrestagainst muscles.Inhaleandslowlyreturnbacktothe
yourupperchest.Pressyourthighsagainst startingposition.Whenyouhavecompleted
thelegpads.Turnthedialunderintothefifth theset,turnthedialundertheseattothefifth
holeontherighthandside. holeonthelefthandside.Repeattheexercise
whilerotatingtotheright.
3
1/13/2011
Furman University
V-Sit on Bench
Greenville, SC
Thisisanadvancedvariationof
anabdominalcrunch.Beginners
maywanttopracticethis
exerciseonthefloor.
Inonefluidmotion,exhaleand
liftyourtorsoandlegsintoa
“V”positionasshown.Pause
briefly.Inhaleandslowly
returntothestartingposition.
Furman University
Abdominal Curl
Greenville, SC
Lieonthefloorandsupport
yourheadwithyourfingertips.
Rectus Abdominus
Exhaleandliftyourshoulder
Exhale and lift your shoulder
bladesoffofthefloortocrunch
upward.Thinkaboutbringing
yourribstowardyourpelvis.Be
carefulnottopullonyourneck
ordigyourchinintoyourchest.
Inhaleandslowlyreturntothe
startingposition.
4
1/13/2011
Furman University
(Modified)
Rectus Abdominus
Lieonthefloorandplaceyourhandsby Exhaleandliftyourhipsoffofthefloor.
yourhips,palmsdown.Liftyourfeetoffof Thinkaboutbringingyourpelvistoward
thefloor.Relaxyourheadandneck. yourribcage.Pausebriefly.Inhaleand
slowlyreturntothestartingposition.
Furman University
Greenville, SC
Rectus Abdominus
Lieonthefloorandplaceyourhandsby Exhaleandliftyourhipsoffofthefloor.Press
yourhips,palmsdown.Liftyourlegsinto yourheelsupwardtowardtheceiling.Pause
theairasshown.Relaxyourheadand briefly.Inhaleandslowlyreturntothe
neck. startingposition.
5
1/13/2011
Furman University
Abdominal Bicycle
Greenville, SC
Obliques
Exhaleandtwistyourtorso
totheright.Bendyourright
k
kneeandextendyourleft.
d d l f
Repeattheexerciseasyou
rotatefromsidetoside.
Thinkaboutbringingyour
shouldertotheoppositehip.
Donottouchyourelbowto
yourkneesincethismay
causeyoutostrainyour
neck.
Furman University
Greenville, SC
Exhaleandtuckyourarms
andlegstogether.For
greaterintensity,attempt
toliftyourhipsoffofthe
floorasyoutuck.Think
aboutbringingyourrib
cagewardyourpelvis.
Pausebriefly.Inhaleand
slowlyreturntothe
startingposition.
6
1/13/2011
Furman University
TheBOSUstandsfor“Both
SidesUp.”Itrecruitsmore
musclesthanabasiccrunch
onthefloorbecauseit
createsanunstable
environment.
Rectus Abdominus
SitontheBOSUasshown
withtheballagainstthe
middleofyourback.Support
yourheadwithyour
fingertips.Becarefulnotto
pullonyourheadordigyour
chinintoyourchest.Keep
yourbackstraight.
Exhaleandliftyourshoulder
bladesoffoftheball.Think
aboutbringingyourribcage
towardyourpelvis.Pause
briefly.Inhaleandslowly
returntothestarting
position.
Furman University
TheBOSUstandsfor“Both
SidesUp.”Itrecruitsmore
Rectus Abdominus musclesthanabasic
crunchonthefloor
becauseitcreatesan
unstableenvironment.
SitontheBOSUasshown
withtheballagainstthe
middleofyourback.
Supportyourheadwith
yourfingertips.Becareful
nottopullonyourheador
Obliques
digyourchinintoyour
chest.Keepyourback
straight.
Exhaleandliftyourright
shouldertowardyourleft
hip.Pausebriefly.Inhale
andslowlyreturntothe
startingposition.Repeat
whilerotatingtowardthe
righthip.
7
1/13/2011
(Modified)
Rectus Abdominus TheBOSUstandsfor“Both
SidesUp.”Itrecruitsmore
musclesthanabasiccrunch
onthefloorbecauseit
createsanunstable
environment.
SitontheBOSUasshown
withtheballagainstthe
middleofyourback.
Supportyourheadwithyour
Obliques
fingertips.Becarefulnotto
pullonyourheadordigyour
chinintoyourchest.Keep
yyourbackstraight.Liftyour
g y
rightlegoffofthefloor.
Exhaleandrotateyourtorso
totherightasyoubendyour
rightknee.Inhaleandslowly
returntothestaringposition.
Whenyouhavecompleted
theset,repeattheexercise
whilerotatingtotheleft.
Furman University
Greenville, SC
SitontheBOSUwithyourhipson
theballasshown.Supportyour
headwithyourfingertips.Be
carefulnottopullonyourheador
Obliques digyourchinintoyourchest.Keep
yourbackstraight.Bendyourleft
kneeandstraightenyourright.
y
Exhaleandrotateyourtorsoto
therightasyoubendyourright
knee.Inhaleandslowlyreturn
tothestaringposition.
8
1/13/2011
Furman University
Rectus Abdominus
Hip
p Flexors
(not shown)
Standontheplatformsandplaceyour Exhaleandliftyourrightkneetoward
forearmsonthearmpads.Graspthe yourchest.Inhaleandreleasebackto
handlesandleanbackslightlyagainstthe thestaringposition.Exhaleandliftyour
BOSU.Drawyourshouldersdownand leftkneetowardyourchest.Inhaleand
backtostabilizeyourshoulders. releasebacktothestartingposition.
Furman University
Rectus Abdominus
Hip
p Flexors
(not shown)
Standontheplatformsandplaceyour Exhaleandliftyourkneestowardyour
forearmsonthearmpads.Graspthe chest.Tuckyourtailboneunderasyoulift
handlesandleanbackslightlyagainst yourhips.Thinkaboutpullingyourpelvis
theBOSU.Drawyourshouldersdown uptowardyourribcage.Inhaleandslowly
andbacktostabilizeyourshoulders. returnbacktothestartingposition.
9
1/13/2011
Furman University
Rectus Abdominus
Hip
p Flexors
(not shown)
Thisisanadvancedexercise.Standon Exhaleandliftyourlegsasshown.Tuck
theplatformsandplaceyourforearms yourtailboneunderasyouliftyourhips.
onthearmpads.Graspthehandles Thinkaboutpullingyourpelvisuptoward
andleanbackslightlyagainstthe yourribcage.Inhaleandslowlyreturn
BOSU.Drawyourshouldersdownand backtothestartingposition.
backtostabilizeyourshoulders.
Furman University
Greenville, SC
y
Exhaleandliftyourshoulder
bladesoffoftheball.Thinkabout
bringingyourribcagetoward
yourpelvis.Pausebriefly.Inhale
andslowlyreturntothestarting
position.
10
1/13/2011
Furman University
Greenville, SC
Obliques
Thestabilityballrecruitsmoremuscles Exhaleandliftyourshoulderbladesoff
thanabasiccrunchbecauseitcreatesan oftheball.Rotateyourrightshoulder
unstable environment.
unstableenvironment. towardyourlefthip.Pausebriefly.
Inhaleandslowlyreturntothestarting
Sitontheballasshownwiththemiddleof position.Repeatontheoppositeside.
yourbackontheball.Supportyourhead
withyourfingertips.Keepyourneckin
alignmentwithyourspine.Donotpullon
yourneckordigyourchinintoyourchest.
Keepyourbackstraightandfeetflatonthe
floor.
Furman University
Greenville, SC
Rectus Abdominus
Thestabilityballrecruitsmoremusclesthanabasiccrunch Exhaleandliftyourshoulderbladesoff
becauseitcreatesanunstableenvironment.Theweighted oftheball.Thinkaboutbringingyour
medicineballaddsresistance.Sitontheballasshownwiththe ribcagetowardyourpelvis.Pause
middleofyourbackontheball.Keepyourneckinalignmentwith briefly.Inhaleandslowlyreturntothe
yourspine.Donotpullonyourneckordigyourchinintoyour startingposition.
chest.Keepyourbackstraightandfeetflatonthefloor.
11
1/13/2011
Furman University
Rectus Abdominus
Oblique Crunch
Obliques
Sitontheballasshownwiththemiddleofyour Exhaleandliftyourrightshouldertoward
backontheball.Keepyourneckinalignment yourlefthip.Pausebriefly.Inhaleand
withyourspine.Donotpullonyourneckordig slowlyreturntothestartingposition.
yourchinintoyourchest.Keepyourback Whenyouhavecompletedyourset,repeat
straightandfeetflatonthefloor.Placea ontheoppositeside.
medicineballonyourrightshoulder.
Furman University
Rectus Abdominus
Placeyourshinsontheball
andyourhandsonthefloor
asshown.Keepyourback
straightwithoutsagging
t i ht ith t i
downwardorliftingyourhips
intotheair.Keepyour
elbowsslightlybentbecause
theyarebearingweight.
Erector Spinae
(Lower Back)
Exhaleandcurltheball
Exhale and curl the ball
towardyourhands.Tuckyour
tailboneunder.Bringyour
pelvistowardyourribcage.
Pausebriefly.Inhaleand
slowlyreturnbacktothe
startingposition.
12
1/13/2011
Furman University
Side Plank
Furman University
Greenville, SC
(Modified)
Deltoids
(Shoulders)
Obliques
Fromakneelingposition,placeyourrighthandon
thefloorandextendyourlefthandintotheair.
Keepyourrightelbowslightlybentbecauseitis
bearingweight.Alignyourhead,hips,andkneesin
astraightline.Repeatontheoppositeside.
13
1/13/2011
Furman University
Side Plank
Greenville, SC
Deltoids
(Shoulders)
Obliques
Thisisanadvancedexercise.Placeyourrighthand
onthefloorandextendyourlefthandintotheair.
Keepyourrightelbowslightlybentbecauseitis
bearingweight.Alignyourhead,hips,andfeetin
astraightline.Repeatontheoppositeside.
Furman University
Rectus Abdominus
Lieflatonthefloorandholdaweighted Exhaleandliftyourshoulderbladesoffof
medicineballasshown.Keepyourelbows thefloor.Keepyourneckinalignment
slightlybentbecausetheyarebearing withyourspineandbecarefulnottodig
weight. yourchinintoyourchest.Presstheball
upwardtowardtheceiling.Pausebriefly.
Inhaleandslowlyreturnbacktothe
startingposition.
14
1/13/2011
Furman University
Greenville, SC
Obliques
Exhaleandliftyourright
shouldertowardyourlefthip.Be
carefulnottodigyourchininto
yourchest.Pausebriefly.Inhale
andslowlyreturnbacktothe
startingposition.
Whenyouhavecompletedyour
set,repeatontheoppositeside.
Furman University
Thisisanadvancedexercise.
Lieonthefloorwithboth
armsextendedoverhead.
Rectus Abdominus y
Bendyourleftkneeand
extendyourright.
Exhaleasyouliftyour
torsoandrightlegina
“V”position.Pause
b i fl I h l
briefly.Inhaleandslowly
d l l
returntothestarting
position.
Whenyouhave
completedyourset,
repeatontheopposite
side.
15
1/13/2011
Furman University
Plank
Greenville, SC
Rectus Abdominus
Erector Spinae
(Lower Back)
Lieonthefloorfacedown.Placeyourelbowsonthefloor.Liftyourkneesandhipsoffof
thefloor.Keepyourbodystraightlikeaplankofwood.Drawyourshoulderbladesdown
andbacktostabilizeyourshoulderblades.
Furman University
Greenville, SC
Exhaleandshiftyour
bodytowardyour
hands by sliding on
handsbyslidingon
yourheels.Pause
briefly.Inhaleand
slowlyreturntothe
startingposition.
Repeattheexerciseby
slidingforwardand
backwardonyour
heels.
16
1/13/2011
Furman University
Greenville, SC
Exhaleandliftyourleft
h l
heel6Ͳ8inchesoffof
h ff f
thefloor.Trynottolift
yourhips.Pausebriefly.
Inhaleandslowlyreturn
tothestartingposition.
Repeattheexerciseby
alternatingheellifts.
Furman University
Greenville, SC
17