Sample Medium Program

EXERCISE VIDEOS

Purpose: development of strength and lean muscle

Muscles trained: chest, triceps, shoulders, and core

What you need: resistance, exercise ball

Setup

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

Starting Position: lay with your head and upper back comfortably on the exercise ball and your feet planted in front of the Evolution. Roll into a position that allows your hands to clear the back upright bars as you progress through the movement.

Purpose: development of strength and lean muscle

Muscles trained: shoulders, triceps, and core

What you need: resistance, exercise ball

Setup

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

Starting Position: sit on the exercise ball with your feet planted in front of you. Roll into a position that allows your hands to clear the back upright bars as you progress through the movement.

Purpose: development of strength and lean muscle

Muscles trained: lats, rhomboids, and biceps

What you need: resistance

Setup

For the resistance portion of your Seated 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: sit behind the Evolution with legs extended and heels against the edge of the Evolution.

Purpose: development of strength and lean muscle

Muscles trained: shoulders and core

What you need: resistance

Setup

For the resistance portion of your Shoulder Side Raises, set up hooks in one of the three holes below the spring pin 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 core strength, 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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