Sample Hard Program

EXERCISE VIDEOS

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

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

What you need: resistance, ankle straps

Setup

For the resistance portion of your Resisted Stability Lunges, set up hooks in one of the three bottom 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.

For the stability portion of your Resisted Stability Lunges, put on ankle straps and attach resistance bands to the same hooks used for the resistance portion. Use a resistance band (or combination of resistance bands) that give enough resistance to challenge your stability through the movement but not too much that it makes the movement impossible (you don’t need that much resistance)!

Starting Position: stand 2 – 3 inches behind the black middle line on the Evolution.

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

Muscles trained: quads, hamstrings, glutes, low back, and core

What you need: resistance

Setup

For the resistance portion of your Resisted Isometric Squat, 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.

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

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

What you need: resistance

Setup

For the resistance portion of your Resisted Squats, 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.

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

Muscles trained: quads, hamstrings, glutes, shoulders, core, and hip stabilizers

What you need: resistance, ankle straps

Setup

For the resistance portion of your Resisted Mountain Climber, set up hooks in the bottom hole of the front upright bars and put on ankle straps. Use a resistance band (or combination of resistance bands) that will be challenging throughout the set.

Starting Position: plank position with your fingertips at the edge of the platform.

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

Muscles trained: shoulders and core

What you need: no assistance (video shows assistance but the assistance is not required at this level)

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