MUSCLES WORKED
Gluteus Maximus
Gluteus Minimus
Quadriceps
Hamstrings
Core
EXECUTION OF EXERCISE
Using Assisted Chin up - Dip Machine
- Select a weight that is challenging for the desired rep range (usually 8-12 reps)
- Place one foot on the platform while resting the other foot on the padding where you would normally place your knees.
- Press your foot that is on the pad down toward your foot that is on the platform so you are in a standing position.
- Repeat the process for the other leg
Tip: Press through the heal while leaning forward and you will directly target the gluteus. Lean back and push through the ball of the foot and you will target more of the quadriceps and thighs.
Using Cable Crossover Machine
- Attach a "D" handle to the top pulley.
- Select a weight that is challenging for the desired rep range (usually 8-12 reps)
- Place your foot securely in the handle. Make sure the handle rests in the arch of the foot.
- With your foot elevated in the "D" handle, simply press your foot down to the ground so it rests next to your stabilizing foot on the ground. Keep your foot level with the floor to prevent slipping out of the "D" handle.
- Repeat the process for the other leg.
- For extra leverage and stability, hold onto the frame of the cable crossover machine. KEEP HANDS AND LIMBS AWAY FROM ALL CABLES AND MOVING PARTS!!!!
Using Rubber Exercise Tube
- Wrap the rubber exercise tube around the top of a sturdy piece of exercise equipment such as smith machine etc.
- Perform the exercise movement as outlined for the cable crossover JB Stomp.
- Be sure to inspect the tubing to ensure there are no cracks or tears.
If you would like a demonstration of any of the exercises, don't hesitate to contact me!
*Consult with your physician before beginning this or any other exercise/fitness program. I recommend consulting a CERTIFIED PERSONAL TRAINER for proper instruction.