Portable, cost-effective, flexible, fun and dynamic - all of these factors together make this system unparalled.
Anchor holds onto floating handle with arms slightly bent to create enough resistance for their partner.
With feet close together, tip from the hip and maintain a neutral spine by keeping shoulders down and slightly back. Maintain stable shoulder girdle and posture, keep arms straight with palms facing behind you and perform an alternating “swimming” motion as if pressing water down and passed your surf board. Anchor can hold side kneeling position as shown.
Variation 1 - Anchor holds onto floating handle in plank. Can be forearm plank, to regress, or one leg lifted to progress challenge.
Variation 2: Bilateral swimming added is the same but with both arms moving together. Put a lot of effort into maintaining a neutral spine. When the arms press down and back, emphasize shoulder depression and scapular retraction
Variation: Keeping arms out in front as if elbows were on a table top, do not let the arms fall as you hinge from the elbows only bringing knuckles in towards shoulder and then extending them. Move one arm in at a time. Try to maintain shoulder girdle and base of support in a neutral athletic stance. Anchor can hold in plank position
Buddy #1 extends both arms, while buddy #2, pulls hands in, so that both hands are to the outside of the ribs and the shoulder blades are squeezing together. Gently start a back and forth pulling and resisting motion. Brace the core and plant the feet throught the movement.
Wrap the middle of the LBS around the hips (not around the waist), with the floating handle behind you.The anchor holds the yellow handles and provides resistance as you run forward.
Wrap the middle of the LBS around the hips with the floating handle away from you. The anchor holds the yellow handles and provides resistance as you start to travel sideways.
Stand with legs slightly wider than hip distance apart. Tip over from hips. With palms facing down, bring arms up so that biceps are close to the ears. Start to pull back with the elbows, keep the arms up, back flat and shoulder blades squeezed together. Squeeze elbows back as far as possible to full ROM. Then resist back to starting position to full extension of the arms.
Stand in split stance position with your back facing your partner. Lean slightly forward as you extend both arms to bring your biceps beside your ears. As Buddy #2 starts to pull down your arms, resist the pull until you have reached your full ROM. Then straighten your arms back to the start position, fully extending the arms.
Both buddies open up legs as wide as possible with one person placing feet inside the others.This can be done as a flowing stretch at the beginning of a workout or more of a static stretch at the end. Sit up straight with your back flat and start to lean forward towards your partner. Straighten out your arms to full extension to feel a lengthening along the side body and lats. Switch the position of the feet after a set time or certain number of reps.
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