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Two, back against the door, feet shoulders width apart and about 12-14 inches away from the door. If you picture the door as the floor, you are in a sit-up position. Instead of placing the handle at chest level, move it higher. Place the handle right against the top of your nose across your eyes. Now reverse your hands, and grab the handle, allowing the opposing rope to run through the palm of your hand and against the handle. Now tighten your grip with that hand, squeezing the rope against the handle. Doing this will prevent you from moving the handle at all. Move your hands, affixed to the handle, behind your head so that the handle is about 3-4 inches away from the door (as shown in “start� picture). The handle should not be against your neck, but rather about 1-2 inches away. Slightly squeeze your head between your elbows. Squeeze the small-of-your-back (waist level) against the door, while tightening your abdominal muscles. Now, squeezing the rope against the handle so it will not move, begin with the ten second Isometric contraction in this position, holding but applying full force, while you try to bend at the waist to move your elbows to your knees. Again, think of it as a standing sit-up. Now, continue to exert maximum force while

FIT10 Instruction Manual  
FIT10 Instruction Manual  

Instructions for how to do each exercise in the FIT10 ten minute exercise program

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