FITSTRAPS Senjay Ankle Straps For Cable Machine Instruction Manual
- September 8, 2024
- FITSTRAPS
Table of Contents
FITSTRAPS Senjay Ankle Straps For Cable Machine Instruction Manual
LATERAL WALKING
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help maintain your balance. You can also bend your elbows or clasp your fingers.
STANDING SIDE KICKING
Lift your toes slightly upwards. Moving only your working leg, swing your foot out sideways like a pendulum, hinging at the hip. Lift your foot to about 45 degrees or to a comfortable height. Slowly lower back to the starting position, keeping tension on the band or cable (if applicable). Complete the desired number of reps, then switch sides and repeat for the other leg.
SIDE LYING
Lie on your side on the floor, bringing your legs to a 45-degree angle in front of you, maintaining a 90-degree angle at the knees. Place one hand on your hip and keep your heels together.
YOGA BALL TRAINING
Place your right hand on the floor and open your legs to a 45-degree angle. Place one hand on your hip and keep your heels together. Use your gluteus maximus to move your hips away from your waist. Lift your left leg up and bring your legs together.
KNEELING SIDE KICKING
Get on all fours with your right leg extended long, ensuring that your arms are aligned with your shoulders.
KNEELING AND BACK KICKING
Lift and extend one leg up and outward, similar to an ‘I’ shape. Keep your back as straight as possible as you kick your leg up. Slowly lower and repeat for the desired number of reps. Make sure to keep your abs tight and your back straight.
SUPINE
Lift your hips up until they align with your shoulders and knees. From the top position, lower your hips back to the floor and repeat the movement. Focus on lifting your hips using your hamstrings and lower back muscles rather than your quadriceps.
HIP BRIDGE
Lie down with your back on the floor, then draw your feet in towards your hips, keeping your feet flat on the floor and shins vertical. Rest your arms on the floor at your sides.
SQUAT
Sit back and down as if you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward slightly. Rather than allowing your back to round, let your lower back arch slightly as you move.
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