THE EXERCISES THAT YOU SEE BELOW CAN BE PERFORMED IN A VARIETY OF WAYS SUCH AS ADJUSTING THE TIME, WEIGHT , RESISTANCE AND/OR TERRAIN WHICH CAN BE SOFTER OR HARDER WITH INCLINE OR DECLNE , MODIFICATION OF THE FORM , ANGLE AND OR RANGE OF MOTION, CHANGING THE SPEED AND/OR RATE OF ACCELERATION ALONG WITH INTERVAL/S OF TIME OR REPS IN COMBINATION WITH ISOMETRIC PAUSES IF DESIRED. SOME EXERCISES ARE ALSO COMBINED WITHIN ONE SESSION AS SUPERSETS AND FOR EXAMPLE, COMPOUND SETS WHERE A CHEST PRESS IS DONE CONSECUTIVELY WITH A OVERHEAD TRICEPS PRESS. AS FAR AS EQUIPMENT TO PERFORM THE BELOW EXERCISES, SOME OF IT I SELL AS PART OF THE INNOVATIVE FITNESS PRODUCTS LINE THAT I AM GOING TO BE MANUFACTURING AND SOME OF IT CAN BE BOUGHT FROM AMAZON SUCH AS THE BARBELL PLATES AND THE WAIST HARNESS. RESISTANCE IN THE SAND IS SMOOTH AND THERE IS NO INERTIAL RESISTANCE LOSS....
SIDE LAT PULLS BY ROBERT MALEK FOR 1706 FEET. 221,780 POUNDS PULLED IN 106 MINUTES, 1 REP EVERY ~ 3.75 SECONDS. 1706 REPS. 2/08/2024.
REVERSE LAT PULL BY ROBERT MALEK FOR 1706 FEET. 264,430 POUNDS PULLED IN 82 MINUTES, ( NOT 88 ) 1 REP EVERY ~ 3 SECONDS. 1706 REPS. 2/07/2024
CROSS COUNTRY SKI WALK WITH TWO 25 POUND SAND FILLED PIPES COMBINED WITH LOWER BODY PULL PERFORMED WITH WAIST HARNESS PULLING A 45 POUND PLATE THROUGH THE SAND. ANGLE OF UPPER BODY WITH WAIST HARNESS RESULTS IN THE UPPER BODY TO BE STRAIGHTER, PLACING INCREASED STRESS ON THE BACK OF THE LEGS, RATHER THAN THE FRONT OR QUADS WHICH WOULD BE THE CASE WITH A CHEST HAR THIS ENDURANCE STRENGTH TRAINING EXERCISE CAN BE PERFORMED QUICKLY FOR RATE OF FORCE DEVELOPMENT AND POST ACTIVATION POTENTIATION.
ENDURANCE STRENGTH TRAINING FORWARD WEIGHT PULL WITH ARMS. ISOMETRIC CONTRACTION ON THE FRONT DELTOIDS, CHEST AND TRICEPS, CONCENTRIC ON THE QUADS, CALVES AND GLUTEUS MAXIMUS, ECCENTRIC CONTRACTIONS ON THE HAMSTRINGS. RATE OF FORCE DEVELOPMENT CAN BE TRAINED DUE TO NO INERTIAL RESISTANCE LOSS IN THE SAND. IN ADDITION, SPEED AND POST ACTIVATION POTENTIATION CAN BE TAKEN ADVANTAGE OF AS WELL BY RELEASING THE HANDLES AND SPRINTING.
REVERSE LOWER BODY PULLS WITH ARMS. HIGH CENTER OF GRAVITY, UPPER BODY ANGLED BACK HENCEFORTH FOCUSING ON THE QUADRICEPS MUSCLES, ALSO KNOWN AS YOUR THIGHS. IN ADDITION, A ISOMETRIC HOLD WORKOUT UPON YOUR BICEPS, SHOULDERS ( REAR ) AND BACK. NOTE : ISOMETRICS NEED TO BE A MIN OF 3 SECONDS FOR EACH SET TO BE EFFECTIVE. IN THIS PARTICULAR WORKOUT, 2700 SECONDS .
LAT SIDE PULL AND FRONTAL PULL WITHOUT BAR. WITHOUT BAR, YOU CAN ALTERNATE LEFT RIGHT WITH THE FRONTAL PULLS AS SHOWN IN THIS VIDEO AND BRING INTO PLAY DIFFERENT MUSCLES OF YOUR BACK AND ABDOMINALS SUCH AS THE OBLIQUES AND THE SERRATUS.
SIDE AND FRONT PULLS WITH BAR. PULLS WITH BAR SHOULD BE PERFORMED WITH THE PALMS UP AND PALMS DOWN POSITIONS. BAR PULL SHOULD BE DONE AT DIFFERENT LEVELS FOR VARIED BACK DEVELOPMENT. SPEED, RATE OF FORCE DEVELOPMENT, ENDURANCE AND STRENGTH CAN ALL BE TRAINED UPON A VARIED SMOOTH RESISTANCE.
ABDOMINAL ROTATION WEIGHT PULL. THIS EXERCISE IS ONE THAT IS OF GREAT BENEFIT TO ANY SPORT OR ACTIVITY THAT REQUIRES ROTATION OF THE UPPER BODY. YOU CAN ALSO CROUCH DOWN FURTHER OR DEEPER FOR ADDITIONAL LOWER BODY CONDITIONING. YOU CAN ALSO USE MORE OF YOUR ARMS TO ROTATE TO STIMULATE THE CHEST, BACK AND REAR DELTS.
SIDE AND ANGLE STEPPING WITH 20 POUND RESISTANCE BAND
FORWARDS AND BACKWARDS WALK WITH 10 POUND ANKLE WEIGHTS
BACK WORK ( REVERSE FLYS ) WITH RESISTANCE BANDS
CHEST FLYS WITH RESISTANCE BANDS
TRICEPS PRESSDOWNS AND EXTENSIONS WITH RESISTANCE BANDS
PUSH UPS SERIES
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