Sample Beginner Program

EXERCISE VIDEOS

Purpose: development of strength, lean muscle, muscular/cardiovascular conditioning, coordination, and foundation

Muscles trained: quads, hamstrings, glutes, core, low back, shoulders, and shoulder stabilizers

What you need: assistance seat, resistance

Setup

For the assistance portion of your Assisted Squats/High Pulls, set up hooks in top hole of each of the black arms and adjust the height of the black arms to adjust the height of the seat. When you are in the starting position (see below), the seat should rest firmly against your mid-lower butt. This will ensure that the seat stays tight against your body as you progress through the movement. Use the least amount of assistance necessary that supports your bodyweight while still challenging you throughout the exercise.

For the resistance portion of your Assisted Squats/High Pulls, set up hooks in one of the three bottom holes of the front upright bars (depending on your height). Use a resistance band (or combination of resistance bands) that will be challenging throughout the set.

Starting Position: stand 2 – 3 inches behind the black middle line on the Evolution with the assistance seat against your mid-lower butt.

Purpose: development of strength, lean muscle, muscular/cardiovascular conditioning, stability, and foundation

Muscles trained: chest, shoulders, triceps, core, and hip stabilizers

What you need: assistance seat

Setup

For the assistance portion of your Assisted Single Leg Push-Ups, set up the seat at the same height as you would for the assisted squat. Use the least amount of assistance necessary that supports your bodyweight while still challenging you throughout the exercise.

Starting Position: position yourself over the assistance seat with the seat supporting your mid-torso. Your fingertips should be at the edge of the platform.

Purpose: development of strength, lean muscle, and muscular conditioning

Muscles trained: quads, hamstrings, glutes, low back, lats, rhomboids, biceps, and core

What you need: resistance

Setup

For the resistance portion of your Isometric Squat/Back Rows, set up hooks in the bottom hole of the front upright bars. Use a resistance band (or combination of resistance bands) that will be challenging throughout the set.

Starting Position: stand 6 to 12 inches behind the Evolution.

Purpose: development of strength and lean muscle

Muscles trained: triceps

What you need: resistance

Setup

For the resistance portion of your Triceps Kickbacks, set up hooks in the bottom hole of the front upright bars. Use a resistance band (or combination of resistance bands) that will be challenging throughout the set.

Starting Position: stand at the back of the Evolution with your heels at the edge of the platform or stand off of the Evolution with your toes against the edge.

Purpose: development of strength, lean muscle, muscular/cardiovascular conditioning, coordination, and foundation

Muscles trained: shoulders and core

What you need: assistance seat

Setup

For the assistance portion of your Assisted Mountain Climber, set up the seat at the same height as you would for the assisted squat. Use the least amount of assistance necessary that supports your bodyweight while still challenging you throughout the exercise.

Starting Position: position yourself over the assistance seat with the seat supporting your mid-torso. Your fingertips should be at the edge of the platform.

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