FlexiBarTrainingManual

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E-Book Training ManualE: [email protected] www.flexi-bar.co.uk

Certification Training Manual

2© 2006 FLEXI-SPORTS UK | www.flexi-bar.co.uk

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Section 1: Introduction to the FLEXI-BAR E-book Workshop

IN THIS SECTION

TOPICS IN THE FLEXI-BAR E-BOOK

WHAT IS VIBRATION TRAINING?

WHAT IS FLEXI-BAR TRAINING?

STRUCTURE AND CARE OF THE FLEXI-BAR

WHY TRAIN THE CORE?

The aim of this E-Book is to provide our customers with information about their core muscles and their importance, why vibrations are so efficient at strengthening the core, and how to get the most out of the FLEXI-BAR.

We have photographed the basic FLEXI-BAR positions, and hand grips, as well as providing clear written explanations for each position and grip.

Our team are more than happy to answer any questions you may have about either the E-Book, or FLEXI-BAR. Please feel free to contact us via our website listed at the bottom of each page of this E-Book.

TOPICS IN THE FLEXI-BAR E-BOOK

1. Introduction to Vibration Training – Introduces the concept of vibration training, discusses what the FLEXI-BAR is made from and how to care for your FLEXI-BAR

2. Introduction to the core muscles and their importance – discusses why the core muscles are so important for everyone.

3. Anatomy of the core muscles - Looks at which muscles make up the body’s core, where they are in the body and what their function is.

4. Core strength test – See how strong your core muscles are.

5. Training with FLEXI-BAR – the chapter discusses contra-indications, advantages of FLEXI-BAR training, how it affects the body, correct technique, basic positions and hand grips.

6. FAQ’s –We answer the 8 most asked questions.

Enjoy

The FLEXI-BAR Team

E-Book Training Manual

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WHAT IS VIBRATION TRAINING?

The term vibration describes a recurrent and repetitive change of position.

Vibrations are movements where these recurrent changes of position are occurring at equal intervals of time and take on the character of low amplitude waves (The term amplitude means the extent of a movement measured from the starting point or position of equilibrium; applied especially to vibratory movements).

WHAT IS FLEXI-BAR TRAINING?

FLEXI-BAR Training is a method of using vibrations to activate the muscles of the core. The shaking action of the FLEXI-BAR creates vibrations that pass through the body, destabilising the body and forcing the stabilising muscles of the core to be activated.

THE STRUCTURE AND CARE OF THE FLEXI-BAR

The FLEXI-BAR is a fibre-glass rod with a hand-grip in the centre which is reinforced with two end weights. Both the grip and the end weights are made from either a non-toxic natural rubber or a substance

called pure foam. Please be advised that the rubber has a characteristic smell that will disappear after a short while.

The FLEXI-BAR is made from GFK (glass reinforced plastic), which is produced specifically to ensure the correct frequency of vibration. However, if the FLEXI-BAR is struck against a hard object, splinters can occur on the surface. To avoid splinters coming into contact with the skin, always hold the FLEXI-BAR by the grip. Damaged FLEXI-BARS should be replaced immediately.

Note: Take good care of your FLEXI-BAR by only swinging in the GREEN zone. If the FLEX-BAR is swung in the RED zone, it will cause damage to the shaft. There is no added benefit from swinging the FLEXI-BAR really hard and if you can keep your swinging motion on the GREEN zone your FLEXI-BAR will not break.



Recommended swing range of the FLEXI-BAR (see top of page 6 for explanation regarding swing range)

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WHY TRAIN THE CORE?

‘Core Training’ is the recognised to be the ‘key’ to achieving improved strength and fitness in most fitness training regimes today. Whether performed in the Exercise Studio, the Gym, or with a Personal Trainer, core work has become an integral feature of today’s training programmes. Therefore, it is essential to understand the muscles of the core, its anatomy and its function.

EVERY SINGLE MOVEMENT YOU MAKE – BEGINS IN YOUR CORE

The muscles that make up the core are responsible for maintaining posture in all positions and in all situations; allowing you to move safely and effectively, through a variety of planes and in various directions.

The core is where the body’s centre of gravity is located and it is where movement begins. In standing, the body’s centre of gravity is located approximately two inches below the navel. Because all movement begins at the core and then progresses out to the arms and legs, core strength is essential.

Ancient martial-arts training teaches you to focus your internal awareness underneath the abs – in the core. Martial artists say that having a well trained core will

allow energy to flow through the human body with unprecedented force.

Core strength is evident in the performance of many great sportsmen and women. A boxer’s knock out punch is generated from a strong and resilient core, not from his strong biceps. A sprinter’s speed comes from the stability created from a strong core, allowing their legs and arms to move as fast as possible, with little movement in the rest of the body (minimizing energy expenditure - maximising speed).

A strong core is absolutely essential for most sports including gymnastics, basketball, dancing, horse racing and many more.

A strong core will stabilise the pelvis, which in turn stabilises the hips, knees and ankles.

Whilst stabilising the pelvis, a strong core also stabilises the lumbar, thoracic and cervical spines – which in turn stabilises the shoulders, elbows and wrists.

A weak core will have rippling effects on the entire body. If you experience persistent shoulder, neck, hip or knee problems – you may consider that the possible cause is actually an imbalance/weakness in the stabilising muscles of the core.



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Section 2: The Anatomy and Function of the Core

IN THIS SECTION

MUSCLES OF THE CORE

THE MUSCLES OF THE BACK

THE FUNCTION OF THE CORE

TESTING CORE STRENGTH

The following section reviews the specific core muscles that are affected by the swinging of the FLEXI-BAR, including their functions, origins and insertions. Use this section as a reference guide to help you understand the function of the FLEXI-BAR.

THE MUSCLES OF THE CORE

The core consists of a series of muscles that interact with each other to stabilise the spine during movement. The core includes the muscles of the neck and upper back, the middle and lower back, the abdomen and hips.

THE LOCAL AND GLOBAL MUSCLE SYSTEMS

The core muscles can be further divided into two categories based on functionality: (1) the Local Muscle System; which are deep, and relatively small, stabilising muscles that are closest to the spine and (2) the Global Muscle System; which includes the large, force-producing muscles that we train voluntarily during exercise programmes.

CONTRACTIONS OF THE CORE MUSCLES

The core muscles (and all muscles of the body) can be further subdivided into ‘voluntary’ and ‘involuntary’ muscles. Voluntary muscles contract continually throughout our day-to-day activities, as well as during exercise, and are within our control. Involuntary muscles contract as a response to automatic signals sent from the brain to assist and stabilise the spine movement throughout these movements.

LOCAL MUSCLES

The term ‘local muscles’ describes those muscles that are closest to the spine, including all the small muscles that originate and insert into the spine itself. This is a huge group of muscles that run from the neck, all the way down to the hips. Most of these muscles are very deep inside the body and most people are not aware they even exist. The local muscle system of the core is used to maintain the lumbar curvature (the curve in your lower back) and provide stability and rigidity to the spine throughout movement. Many of these muscles are involuntary; they are ‘switched on’ in response to movements of the torso, legs and arms. The local muscles are difficult to target with regular exercises because there are so many of them, most of which we can’t control. Traditional training techniques, like performing sit-ups do not target these muscles effectively. Core specific training techniques that destabilise the body are an excellent way to target these muscles effectively.



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GLOBAL MUSCLES

The global muscle system describes those muscles that are furthest away from the spine and normally includes the larger muscles of the core. These muscles are mostly voluntary; you can control them and they are the prime muscles involved in a movement. You can also train them with traditional back and abdominal exercises, like sit ups for example. This muscle system is used to change the position of the torso and pelvis during a movement. Think of the global muscles as the main movers of the torso with the local muscles assisting and stabilising to help with the movement.

It is very important to keep both groups of muscles strong and supple, however most people just concentrate on training the global muscles. Most back pain, injuries, accidents and falls are a result of weak local muscles not functioning correctly to support the body throughout movement.

TRANVERSE ABDOMINUS

The transverse abdominus muscle is one of the most important muscles of the core because it contracts with every single movement the torso performs. It is located very deep in the abdominal wall and goes across the torso from right to left, very much like a cumber bun would. It has a very important function of stabilising the lower half of the torso throughout movement. It is also interconnected to the deep muscles of the lower back: if you experience chronic lower back pain, your transverse abdominus will be very weak, and visa versa. For this reason, it is the single most important muscle in the core to keep strong and supple.

Fig.5: Transversus Abdominis

Fig.1: Surface View of the Muscles of the Back



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THE FUNCTION OF THE CORE

In order to understand the function of the core it is important to look at movement itself. Whenever we move, the movement itself is not an isolated event. The action of making a movement is a complex series of events that involves the coordination of muscles actions and the central nervous system.

To complete a movement, large numbers of muscles must accelerate and decelerate the action, whilst also supporting the joints and keeping the body stable. The core is where all movement begins and whenever a movement is made, it is the core than contracts first, before the movement even begins. These contractions are often very subtle and often overlooked. If the core is well developed, it will allow better force output, improve neuromuscular efficiency (message that get sent from the muscles to the brain) and stabilise the body effectively. If the muscles of the core are not strong enough to perform their role, the entire core musculature will break down. This normally shows itself through acute and chronic pain that can be located in the lower or upper back or the joints (including hips, knees, shoulders, neck etc).

A person with a strong core, who falls over or is involved in an accident, will sustain less damage to their muscles and joints than a person with a weak core. Furthermore, a person with a weak core is more likely to have a fall in the first place, due to the fact that their muscles have a limited ability to support them and are often slow to react and switch on.

TESTING CORE STRENGTH

It’s a good idea to test your core strength when you are beginning an exercise program. It provides you with a benchmark of how strong your core is and gives you the opportunity to measure your improvements. The aim of the Core Strength test is to monitor the development of the muscles of the lower back and abdominals. Perform the test at the beginning of embarking on your training program and then once monthly to assess your progress.

The Plank Position• Start by lying on your front, with elbows tucked into

the body directly under the shoulders. Legs are hip width apart and toes are tucked under.

• Draw the shoulders back and down, eyes looking down, chin to chest (but without giving yourself a double chin.

• Begin to lift the chest away from the floor, at the same time squeeze the abdominals and legs lifting them up. The body should be lifted away from the floor in alignment, like a plank of wood.

• Keeping the lower back straight, forcibly contract your abdominals and tuck your pelvis under.

• Breathe normally throughout the exercise and look toward the floor.

• Hold the position for 60 seconds. If you are unable to hold this position for 60 seconds, practise the movement with the same position, whilst keeping your knees on the floor. Gradually adding intensity over a period of time until you can hold the plank for 60 seconds. Once you can hold the plank for 60 seconds you can participate in the Core Strength Test

THE TEST

• Start by assuming the plank position as above and hold for 60 seconds. Try to keep the torso straight and perfectly still throughout the positions that are described below.

• Extend right arm forward, in line with the ear and hold for 15 seconds, then return to original position.

• Repeat with left arm

• Extend right leg in line with hip (lift off floor) and hold for 15 seconds, return to original position

• Repeat with left leg

• Raise and hold opposite arm to leg (1 arm, 1 leg) and hold for 15 seconds.

• Repeat other side

• Hold plank for a further 30 seconds.

• Stop the test immediately if your hips drop down or lift up and you are no longer in a straight position



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Intermediate Version of the TestPerform the test but reduce time held in each position by 50%.

THE RESULTS

Excellent Core StrengthIf core strength is excellent you will be able to complete the test with no loss of technique. The body remained stable and did not move throughout each position and the hips remained straight and perfectly still.

Very Good Core StrengthIf you were able to complete the core strength test, however you felt some movement (your hips dropped or lifted) and loss of posture throughout each position, your core strength has room to improve, however it is still very good.

Good Core StrengthYou were able to complete the test, but the modified, shorter version. Your technique remained strong throughout the test and your body had minimal movement. Keep up the good work and gradually extend the length of time you hold each position.

Poor Core StrengthIf your core strength were poor you would not be able to hold the plank position for 60 seconds. If you did complete the test and you experienced a lot of movement, and loss of posture throughout, your core strength probably needs a little work. The most important thing to master is the technique, then the time. As you improve, choose a harder position with a shorter time and then increase the time of the exercise. This will ensure you can improve your strength and test it effectively.

Regular use of the core strength test will not only give you a way to measure your strength, it will actually assist in strengthening your core.



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Section 3: Training with the FLEXI-BAR

IN THIS SECTION

FLEXI-BAR TRAINING RECOMMENDATIONS

ADVANTAGES OF FLEXI-BAR TRAINING

EXERCISE PRESCRIPTION

HOW DOES THE ACTION OF THE FLEXI-BAR STRENGTHEN THE CORE?

TECHNIQUE

FLEXI-BAR GRIP POSITIONS

FREQUENTLY ASKED QUESTIONS

WORKOUT PLANS

Generally, all populations can participate in a FLEXI-BAR workout, starting with simple exercises and building up top more complex movement. FLEXI-BAR is recommended to deconditioned beginners, the elderly, professional athletes and fitness enthusiasts alike.

CONTRA-INDICATIONS TO USING FLEXI-BAR

FLEXI-BAR training is NOT recommended for people with:

• Acute back pain

• Recent operations

• Infections/swelling

• Cardiovascular disorders

• Acute rheumatoid arthritis

• Travelling pains - numbness/loss of feeling in extremities

• Hyper mobile vertebral joints

• Pregnancy in the 3rd trimester

RECOMMENDED TRAINING INDICATIONS

FLEXI-BAR training is recommended for people with:

• Osteoporosis

• Overweight/obesity

• Arthritis

• Shoulder injuries

• Disc/back/vertebral problems

• Shoulder and neck pain

• Weak pelvic floor muscles

• Post-natal clients

• Parkinson’s disease

As with all injury/rehabilitation issues, if you are unsure, the best course of action is to ask a medical professional before beginning an exercise regime.



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ADVANTAGES OF FLEXI-BAR TRAINING

Improves Posture – Through intense toning of the long deep muscles of the back (those responsible for spinal flexion, extension, lateral flexion and rotation) FLEXI-BAR training can improve posture. The training effect on the abdominals, as well as the surface muscles of the upper back, also helps posturally.

• The swinging motion activates the deep INVOLUNTARY muscles of the back, which you cannot normally target – strengthening and toning these muscles – improving the posture of the spinal column.

Improves Muscular Strength and Endurance – Most people who suffer from back pain have a lack of strength and tone in the deep muscles of the back. Their muscles atrophy (waste away), become stiff and have a poor blood supply, leading to muscular imbalances and pain. FLEXI-BAR improves strength, not only in the deep muscles of the back, but also other areas, depending on each exercise chosen.

Improves Metabolic Waste Removal – Promotes blood flow through the deep muscles of the torso. This means more oxygen to the muscles and better metabolic waste removal, resulting in less acute muscle soreness and shorter recovery time. Toxins are also eliminated via the lymph system, faster and more effectively.

Improves Metabolism – FLEXI-BAR training has a positive effect on metabolism because of the high number of active muscle fibres being used. These muscle fibres normally lay stagnant in conventional exercise routines.

Improves Balance – The small vibrations from the FLEXI-BAR, coupled with any movement, create an unstable environment for the body, forcing it to recruit muscle fibres to keep it steady throughout the exercises. This learnt stability is then carried over to everyday life – promoting a strong, resilient body for all movements.

• A stable body is a strong body. A strong body is resilient and a resilient body has a long life.

Improves Sensor Motor Co-ordination – Nerve impulses are improved, due to the constant firing of motor neurons during the small isotonic contractions in the muscles. This leads to better responses/ reaction times from muscles in everyday life.

Fast and Effective Results – FLEXI-BAR only requires a small amount of time to train all the deep muscles of the back effectively. All you need is 10 minutes, 3 x per week.

Vibration Training is well known for its swift action. Muscles respond quicker and produce better results than that of conventional training.

EXERCISE PRESCRIPTION

FLEXI-BAR is beneficial for everybody, in every stage of their lives. Every day we need co-ordination, concentration, strength, balance, and body awareness for almost everything that we do. FLEXI-BAR helps all kinds of activities seem easier, more achievable and sometimes effortless.

In particular, we can use FLEXI-BAR for:

Aging/Inactive Populations FLEXI-BAR is perfect for aging or inactive populations because it is effective, easy to use and produces fast results. The FLEXI-BAR is easy to swing for these groups because they haven’t overdeveloped their surface muscles – like many people in the active population. In other words, they usually have weak core and surface muscles – which means the neural pathways that travel to both areas are equally underdeveloped, making the swinging of the FLEXI-BAR easy. Fit people, who have overdeveloped surface muscles (think ‘gym junkie’) and underdeveloped core muscles, will have trouble swinging the FLEXI-BAR – because the motor neurons that serve the surface muscles are much stronger and react better than those that serve the core.

Sports Specific Performance FLEXI-BAR improves the nerve pathways required for muscle contractions. Reaction time of muscles is improved through activation of the systemic nervous system from the swinging motion. Sports that require quick reaction times and great core strength can gain results from training with FLEXI-BAR. These include: motor/rally racing, basketball and gymnastics.

Injury Prevention FLEXI-BAR is an injury prevention tool. 90% of people suffer from back pain in some stage of their lives. This is normally due to poor muscle tone, weak connective, and inadequate muscular co-ordination.

Rehabilitation The origin of FLEXI-BAR is in the rehabilitation market. Physiotherapists have used its predecessor successfully



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as a rehabilitation tool for over 20 years. Fitness Instructors, Personal Trainers, Weight Management Consultants, and Gym Instructors, can use FLEXI-BAR for all types of injury rehabilitation. Chronic back, neck and shoulder pain can all be improved with regular use of the FLEXI-BAR. Used as a postnatal rehabilitation tool, FLEXI-BAR assists a stronger, faster and more efficient recovery of the pelvic floor muscles after pregnancy.

NOTE: FLEXI-BAR should not be used for ACUTE PAIN.

HOW DOES THE ACTION OF THE FLEXI-BAR STRENGTHEN THE CORE?

FLEXI-BAR works the long, medium and deep muscles (intrinsic layer) of the back and abdominals.

The action of shaking the FLEXI-BAR causes a vibration to be passed through the body right down to the deep, involuntary muscles of the back. These deep muscles react to the swinging and the subsequent vibrations, by quickly contracting and relaxing in order to keep the FLEXI-BAR moving smoothly. So as a result of swinging the FLEXI-BAR, the deep muscles of the back are forced to react.

The swinging motion ‘de-stabilises’ the body, activating both the voluntary muscles (global muscles) and the (local) involuntary muscles of the core; the muscles that we cannot control. Involuntary muscles are only activated from reacting to an external force – i.e. they react to the environment and are beyond our control. These muscles keep the body stable throughout everyday movements and need to be strong and supple.

Training with the FLEXI-BAR activates the deep muscles of the back through isometric and small isotonic contractions – supporting the body and keeping the spinal vertebrae aligned.

In particular, the blood supply to the muscles and connective tissue surrounding each vertebra is increased. These muscles are often weak and have a poor blood supply, which may be due to inactivity, or repeating the same activity over a long period of time.

This increase in blood flow keeps the surrounding connective tissue strong, yet supple – keeping the spinal vertebrae strong and responsive to everyday demands – decreasing the risk of back injuries and enhancing responses to any type of training. Increased blood flow also increases metabolic acid removal – decreasing muscular pain.

TECHNIQUE

General Technique ConsiderationsThe technique of swinging the FLEXI-BAR can be learned relatively quickly, which is why it is a good training tool for beginners. Initially, it takes a considerable amount of effort and concentration to bring the FLEXI-BAR into a swinging motion, but once the correct technique is mastered, improvements in swinging action are swift.

Some individuals require more time to develop the sensor motor skills required to swing the FLEXI-BAR – which is an indication of co-ordination, not an indication of relative fitness.

Initially, the surface muscles of the shoulders and back are predominantly used for the swinging action

After the correct technique is learned however, the deep muscles of the back are the prime movers of the swinging action.

Training Recommendations: 10–20 minutes, 2–3 times per week.

Technique for Shaking the FLEXI-BARHold the FLEXI-BAR by the centre grip, with one or two hands. The FLEXI-BAR can be held with the fingertips or in the palms of the hands according to individual preference. Always maintain a loose grip – holding the FLEXI-BAR too tightly will quickly fatigue the forearms.

Stand with the shoulders back and down, stabilise the abdominals and lower pelvic regions by holding them firm.

Although initially you will need to push the FLEXI-BAR to get it started, always begin with a small swinging motion in order to get the rhythm. If comfortable, close the eyes and allow the vibrations of the FLEXI-BAR to be felt in the core.

Swing the FLEXI-BAR for 30 seconds to 1 minute, have a break, and then continue. Do not swing the FLEXI-BAR continuously.



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Technique Tip: Try to keep elbows in line with the FLEXI-BAR at all times – this will disengage the use of the wrists and forearms.

Shaking DirectionAs a general rule, the FLEXI-BAR is always shaken in the direction that the arms are pointing. Therefore with the FLEXI-BAR parallel to the ground and the arms extended down towards the floor, the FLEXI-BAR moves down and up. Whereas, with the arms extended forwards, the FLEXI-BAR moves out and in. With the FLEXI-BAR in a vertical position, it moves from either from side to side or forward and back.

SH Shoulder (to the side); Shaking Direction: Out and In (away from the body)

DH Under Hand (in front); Shaking Direction: Out and In (away from the body)



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DH High (overhead); Shaking Direction: Up and Down (away from the body)

DH Low (in front); Shaking Direction: Up and Down (in line with the body)

DH Median (FLEXI-BAR vertical); Shaking Direction:1. Side to Side (in-line with the body) 2. Out and In (central to the body)

FLEXI-BAR GRIP POSITIONS

It is important to remember that whatever exercise is being performed that a light grip should be maintained throughout.

Technique Tip - to demonstrate the importance of maintaining a light grip on the FLEXI-BAR - use the teaching cue:

‘The arms are STRINGS and the hands are HOOKS’

1. Semi Closed Double Hand

The benefits of using this grip:

• Gives greater control over the shaking of the FLEXI-BAR

• Is one of the easier positions for beginners to master

Semi Closed Double Hand (chest position)

Semi Closed Double Hand (overhead position)



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Semi Closed Double Hand (low position)

2. Semi Closed Single Hand

Benefits of using this grip:

• Hand acts as a fulcrum for the shaking FLEXI-BAR

Semi Closed Single Hand (shoulder position)

3. Double Hand Open; cradle grip

Benefits of using this grip are:

• Prevents tension in forearms

• Increases the amount of control and emphasises the use of local muscles

Double Hand Open (cradle grip in vertical position)

4. Single Hand Open; fingertip grip


• Releases tension on forearms

• Increases the amount of core control and emphasises the use of local muscles

Single Hand Open (fingertip grip - thumb in-line with middle finger)



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Single Hand Open (fingertip grip - fingers slightly spread)

5. Double Hand; underhand grip


• Targets the biceps and rotator muscles while shaking

• Takes stress off forearms and hands

Double Hand Underhand (front view)

Double Hand Underhand (view from above)

FREQUENTLY ASKED QUESTIONS

1. I can’t get the FLEXI-BAR to shake at all:

• If you can’t get the FLEXI-BAR to shake at all, it is most likely a combination of things. There is a definite technique/rhythm required to get the FLEXI-BAR moving. Try closing your eyes while shaking; it can help to discover the rhythm.

• Try a few different positions as well. You may find that while you had trouble in the DOUBLE HANDED Low position, you are OK in the DOUBLE HANDED Chest position.

• Check the grip (centre) and the elbow position. If either of these are not in the correct position, it can affect how the FLEXI-BAR shakes.

• Check stiffness in arms. The shaking action is not produced by the arms. The arms are a conduit for the vibrations. Check your elbows while you shake.

• Check posture. Chest up, shoulders back and down, abs on, knees soft etc

• It may simply be a case that you don’t have either the core strength to be proficient with the FLEXI-BAR, or their nervous system cannot fire fast enough to keep up with the contractions required.

2. I can shake the FLEXI-BAR, but it keeps stopping:

• This is fairly common for people who are just starting out. All that is required is a little more practice. These people will generally be okay within about 1 or 2 sessions.



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3. The FLEXI-BAR begins to move in a circular motion:

• This is a sign that the wrists and/or elbows are not in the correct alignment. Check that wrist is straight and the elbows are pointing to the ends of the FLEXI-BAR. (this does not apply when the FLEXI-BAR is held vertically).

4. My shoulders get tired half way through:

• When people first begin training with FLEXI-BAR they predominantly use the global muscles of the upper body, particularly the shoulders, to start and maintain the swinging action. As technique and strength improve, these global muscles do less work, with the core muscles doing more and more. It may also be a sign that you are not varying the positions enough between high and low, or not allowing enough recovery time.

5. My forearms are getting sore:

• Check that your grip is not too tight. You don’t need to grip tightly. The FLEXI-BAR weighs only 750 grams, so doesn’t require a tight grip.

6. I am pregnant. Can I train with FLEXI-BAR?

• Training with the FLEXI-BAR is considered to be suitable until the 3rd trimester. At this point, we recommend the client stop using the FLEXI-BAR, until after birth. The FLEXI-BAR can then be used to aid in postnatal recovery.

7. Can I train every day?

• The training recommendations for FLEXI-BAR are 2 to 3 times per week, 10 to 20 minutes per workout.

8. I have an injury to my neck/back/shoulder; can I use the FLEXI-BAR?

• Like anyone with an injury, the best advice is to ensure you have the okay to begin training from your health care professional. If you are still unsure, you can email us at FLEXI-BAR, and we will pass your query onto our Physiotherapist in Germany.


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Workout Plans

Our workout section of this E-Book has been designed for you to work out on your own using exercises from Training Plans 1, 2, 3 and 4. Initially perform each exercise once for about 20-30 seconds in the order given. As your strength and fitness progresses, aim to increase the duration of the exercises and perform each one 2-3 times in succession for 30-60 seconds each time with a short 20-second break between each set. These workouts should be completed within 12-15 minutes and should be repeated 2-3 times per week. As your confidence with the FLEXI-BAR grows, feel free to create your own exercises from Training Plans 1, 2, 3 and 4.

Training Plan 1 and 2 are available as a free download from our website. Training Plan 3 and 4 are available through our online shop. Visit www.flexi-bar.co.uk

Total Body Workout 1

1. Chest and Shoulder Girdle

Body Position: Legs shoulder width apart, bodyweight through heels, hold pelvic region firm. Hold the FLEXI-BAR directly in front of body, grip with both hands, in centre of grip. Swinging Motion: Forward and backward.

2. Shoulders and Upper Back

Body Position: Legs shoulder width apart, bodyweight through heels. Hold arm out to side, elbow bent, FLEXI-BAR parallel to body, palm facing front and FLEXI-BAR slightly behind level of legs. Hold grip in the centre, with the one hand, loose grip. Swinging motion: Right and left. Repeat on other side.

3. Chest and Back

Body position: Feet shoulder width apart, Hold FLEXI-BAR at chest height with both hands, elbows wide, thumbs facing the floor, loose grip. Hold Abdominals firm. Swinging Motion: Forward and Backward.




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4. Lower Back and Chest

Body Position: Wide leg deep squat, body weight through heels, contract abdominals and lean forward. Hold the FLEXI-BAR with both hands, in the centre of grip, bar parallel to floor.

Swinging Motion: Up and down.

6. Upper Back (latissimus), Abs

Body Position: Hands and knees, hips over knees, shoulders over wrists, hold abdominals firm. Hold the FLEXI-BAR with one arm forward, slightly lower than head level, FLEXI-BAR parallel to floor, palm facing floor. Swinging Motion: Forward and backward. Repeat other side.

5. Middle and Upper Back

Body Position: Legs wider than shoulder width, weight through heels, knees slightly bent, pull shoulders back and down, abdominals firm. Hold the FLEXI-BAR with both hands, centre of grip, above and slightly in front of head. Swinging Motion: Up and down.

7. Abdominals

Body Position: Perform a super slow crunch, rolling upper body off floor and whilst in the air perform the swing, hold for 15 seconds, stop swinging, then return slowly to floor. Always keep lower back ON the floor, upper back OFF the floor. FLEXI-BAR should be at chest height, elbows wide. FLEXI-BAR parallel to thighs. Swinging Motion: Forward and backward.




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Total Body Workout 2

1. Chest and Shoulder girdle

Body Position: Legs shoulder width apart, bodyweight through heels, hold pelvic region firm. Hold the FLEXI-BAR directly in front of body, grip with both hands, in centre of grip. Swinging Motion: Forward and backward.

3. Lower back and Chest

Body Position: Wide leg deep squat, body weight through heels, contract abdominals and lean forward. Hold the FLEXI-BAR with both hands, in the centre of grip, bar parallel to floor. Swinging Motion: Up and down.

2. Chest and Back

Body position: Feet shoulder width apart, hold FLEXI-BAR at chest height with both hands, elbows wide, thumbs facing the floor, loose grip. Hold Abdominals firm. Swinging Motion: Forward and backward.

4. Core Muscles (abs, obliques, deep muscles of back)

Body Position: Feet wide, bodyweight through heels. Hold FLEXI-BAR directly in front of body, grip with both hands, in centre of grip. Swinging Motion: Left and right.




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5. Abdominals, Gluteals, Thighs

Body Position: Stand in lunge position (right leg forward, knees over toes, back leg straight), upper body in line with back leg. Lean upper body slightly forward, abdominals firm, hold 1 leg straight behind and squeeze gluteals (bottom), keep back straight. Hold the FLEXI-BAR in front of body, parallel to floor, palm facing floor. Swinging Motion: Forward and backward.

7. Abdominals, Bottom (glutes)

Body position: Lie on back, knees bent, squeeze through gluts and lift hips off floor – keep upper back on floor, lower back straight, extend 1 leg, keeping both legs parallel. Hold FLEXI-BAR with both hands over the abdominal area, parallel to upper thighs. Swinging Motion: Up and down, in direction of straight leg (diagonal), repeat with other leg.

6. Abdominals, Legs, Shoulder

Body Position: Lie on side, support body weight on bent elbow and bottom leg, bottom leg bent and slightly forward, top leg straight and hold up, hold abdominal and pelvic regions firm. Hold the FLEXI-BAR with top arm, bar parallel to top leg, elbow slightly bent and under line of shoulder, palm facing down.

Swinging Motion: Forward and backward towards feet.




21

SECTION 3

Legs and Bums Workout

1. Lower Back, Bottom

Body Position: Deeper shoulder width stance (squat), body weight through heels, contract abdominals and lean slightly forward, keep back straight. Hold the FLEXI-BAR forward, in direct line of upper body, elbows slightly bent, loose grip. Swinging Motion: Forward and backward.

3. Abductors and Hips

Body Position: Stand with legs shoulder width apart, knees slightly bent, with your body weight over the right leg. Grip the FLEXI-BAR with your palms facing upwards, at chest level. If comfortable, lift the left foot off the ground while shaking the FLEXI-BAR. Hold the FLEXI-BAR forward, in direct line of upper body, elbows slightly bent, loose grip. Swinging Motion: Forwards and backwards. After completion, change to the left leg.

4. Balance

Body Position: Wide leg deep squat, body weight through heels, contract abdominals, keep the chest up. Lift first the right heel, followed by the left heel, up as high as possible. Keep your back straight. Hold the FLEXI-BAR in a bicep curl position (palms facing up, FLEXI-BAR at belly button height). Swinging Motion: Forward and backward.

2. Upper Thigh and Core Muscles

Body Position: Wide leg deep squat, body weight through heels, contract abdominals, keep the chest up. Hold the FLEXI-BAR in the centre of the grip with the palms facing up and the elbows held into the side of the body at 90 degrees. Keep your shoulders pulled down. Swinging Motion: Forward and backward.




22

SECTION 3

5. Hips and Waist

Body Position: Stand with your body weight over the left leg and lift your right leg out to the side. Hold the FLEXI-BAR in the right hand, down by the lifted right leg with the palm facing your thigh. Hold your upper body upright and lift your left arm up as high as possible. Swinging Motion: Down and up in line with the leg. Repeat on both sides.

6. Abductor (inner thigh)

Body Position: Lie on your left side, with the left elbow positioned directly under the left shoulder for support. Keeping the right leg extended straight from the hips, bend the left leg over the right thigh, placing the foot on the floor, just above the right knee. Hold the FLEXI-BAR in your left hand with the palm facing down. Swinging Motion: Parallel to the floor (towards your right foot). Repeat both sides.




23

SECTION 3

Core Workout

1. Shoulders and Hip girdle (thighs, butt)

Body Position: Hold arm out to side, elbow bent, FLEXI-BAR parallel to body, palm facing front and bar slightly behind level of legs. Hold grip in the centre, with the one hand, loose grip. Lift leg to side of body, bodyweight supported through the right leg. Hold abdominals firm. Swinging motion: Right and left (when standing on right leg), repeat on other side.

3. Abdominals, Gluteals, thighs

Body position: Stand in lunge position (right leg forward, knees over toes, back leg straight), upper body in line with back leg. Lean upper body slightly forward, abdominals firm, hold 1 leg straight behind and squeeze gluteals (bottom), keep back straight. Hold the FLEXI-BAR in front of body, parallel to floor, palm facing floor. Swinging Motion: Forward and backward.

4. Abdominals, Bottom (glutes)

Body position: Lie on back, knees bent, squeeze through gluts and lift hips off floor – keep upper back on floor, lower back straight, extend 1 leg, keeping both legs parallel. Hold FLEXI-BAR with both hands over the abdominal area, parallel to upper thighs. Swinging Motion: Up and down, in direction of straight leg (diagonal), repeat with other leg.

2. Core Muscles (abs, obliques, deep muscles of back)

Body Position: feet wide, bodyweight through heels. Hold FLEXI-BAR directly in front of body, grip with both hands, in centre of grip. Swinging Motion: Left and right.




24

SECTION 3

4. Obliques (waist)

Body position: Legs shoulder width apart, bodyweight through heels, hold pelvic region firm. Reach the right arm up and over the head towards the left side. Hold the FLEXI-BAR in the left hand in a downward position next to the left leg with the palm facing in towards the leg. Swinging Motion: Down and up. Repeat on the other side.

6. Ab Roller

Body position: Lie on your back, with the left leg extended and the right leg bent. Lift and hold the shoulders and extended leg off the floor. Hold the FLEXI-BAR with both hands behind the lifted, bent knee. Swinging Motion: Out and in, parallel to the extended leg. Repeat both sides.

5. Abs/Obliques

Body position: Wide leg squat, body weight through heels, contract abdominals, keep the chest up. Grip the FLEXI-BAR with a single hand grip and take the FLEXI-BAR above the head. Keep the shoulders down. Support your weight with the other elbow on the thigh. Swinging Motion: Up and down. Repeat other side.



SECTION 1

Fat Burning Workout


25

SECTION 3

1. Lower Back, Bottom

Body Position: Deeper shoulder width stance (squat), body weight through heels, contract abdominals and lean slightly forward, keep back straight. Hold the FLEXI-BAR forward, in direct line of upper body, elbows slightly bent, loose grip. Swinging Motion: Right and Left, repeat on left side.

3. Abdominals, Gluteals, thighs

Body Position: Stand in lunge position (right leg forward, knees over toes, back leg straight), upper body in line with back leg. Lean upper body slightly forward, abdominals firm, hold 1 leg straight behind and squeeze gluteals (bottom), keep back straight. Hold the FLEXI-BAR in front of body, parallel to floor, palm facing floor. Swinging Motion: Forward and backward.

4. Upper Thigh and Core Muscles

Body Position: Wide leg deep squat, body weight through heels, contract abdominals, keep the chest up. Hold the FLEXI-BAR in the centre of the grip with the palms facing up and the elbows held into the sides of the body at 90 degrees. Keep your shoulders pulled down. Swinging Motion: Forward and backward.

2. Abdominals (obliques), legs (upper thighs,hips, butt)

Body Position: Lie on side, support body weight on bent elbow and bottom leg, bottom leg bent and slightly forward, top leg straight and hold up, hold abdominal and pelvic regions firm. Extend bottom leg. Hold the FLEXI-BAR with top arm, elbow bent, FLEXI-BAR held directly over top of body, FLEXI-BAR parallel to body and floor, palm facing front. Swinging Motion: Up and down. Repeat on other side.




26

SECTION 3

5. Balance

Body Position: Wide leg deep squat, body weight through heels, contract abdominals, keep the chest up. Lift first the right heel, followed by the left heel, up as high as possible. Keep your back straight. Hold the FLEXI-BAR in a bicep curl position (palms facing up, FLEXI-BAR at belly button height). Swinging Motion: Forward and backward.

7. Intense Abs (advanced)

Body Position: Lying on your back with your feet on the ground and knees bent, hold the FLEXI-BAR in both hands above the head. Lift the shoulders slightly off the floor. Lift the feet up towards the ceiling with a slight bend in the knees. Slowly lower the legs to a point that is achievable for you without letting the lower back arch off the floor. Swinging Motion: shake the FLEXI-BAR in line with the arms.

6. Side Stretch

Body Position: Wide leg squat, body weight through heels, contract abdominals, keep the chest up. Grip the FLEXI-BAR with a cradle grip (finger tips interlaced) and take the FLEXI-BAR above the crown of the head (if possible). Keep the shoulders down. Lean the upper body over to one side (as shown above). Swinging Motion: Up and down at a diagonal up to 45 degrees. Repeat with lean to other side.

E: [email protected] www.flexi-bar.co.uk

Documents

FlexiBarTrainingManual