Embed Size (px)
Citation preview
Example Exercises
Connect
Phone: 540.413.0000
Email: [email protected]
Website: www.GripSling.com
Facebook: www.facebook.com/GripSling
Twitter: @GripSling
Instructional workout videos available at www.GripSling.com.
Page 2 of 8 Copyright 2012 GripSling
GripSling Example Exercises
The following examples offer brief descriptions of exercises which can be performed with GripSling training straps.
Detailed instructional videos for each of the below sections are available on www.GripSling.com.
Stretch and Warm Up page: 1
Suspension Bodyweight Exercises 3
A.R.T. (Appendage Resistance Training)TM 4
Weighted Exercises 6
Team Training 7
STRETCH AND WARM UP
There are countless variations to the following stretches. But all stretches emphasize engaging the core and auxiliary
muscles by the user maintaining a tight pull on the GripSling. Access the Stretching instructional video at GripSling.com.
Range of Motion Stretching
Standing twists Lateral lunges Lateral lunge twists Good mornings
Bent-over twists Bent-over lateral lunge twists Shoulder raises
Page 3 of 8 Copyright 2012 GripSling
Static Stretching
Chest Shoulders Triceps Biceps Lower back and hamstring pulls
Hamstring extensions Hamstring cross-overs Quadriceps
Warm Up
Can-can high kicks Squat-jumps Speed skaters Crazy arms
Page 4 of 8 Copyright 2012 GripSling
SUSPENSION BODYWEIGHT EXERCISES
The following exercises are categorized for targeting the listed primary muscle groups, and these exercises are
performed with the GripSling anchored to a fixed object. Each exercise may be performed with many variations, and
difficulty may be enhanced by performing the exercise with one arm instead of two. Reference our Suspension
Bodyweight instructional video on GripSling.com.
Biceps
Curls facing anchor point Curls underneath Curls facing away
Triceps
Dips Extensions Close-grip lunging push up
Legs
Angled deep-squats Lateral lunges Mountain climbers
Page 5 of 8 Copyright 2012 GripSling
Back
Wide-grip pull up Squatted row Clinch pull up
Chest
Wide-grip push up Standing press Suicide push up
A.R.T. (APPENDAGE RESISTANCE TRAINING)TM
The following exercises target the listed primary muscle groups, and these exercises are performed by the user
generating the antagonistic resistance with the GripSling while also providing the GripSling’s anchor point—no
peripheral anchor point or other equipment is needed. These exercises may be performed either with static isometric
resistance or with repetitions. Each exercise may be performed with many variations. Reference the A.R.T. instructional
video at GripSling.com.
Biceps
Seated preacher curls Standing curls
Page 6 of 8 Copyright 2012 GripSling
Triceps
Overhead extensions Kickbacks
Legs
Hamstring pull downs Leg presses Calf raises Quad extensions
Back
Seated rows Seated shrugs
Shoulders
Front raises Lateral raises Turret turns
Page 7 of 8 Copyright 2012 GripSling
WEIGHTED EXERCISES
These exercises are performed by supplementing GripSling with other fitness equipment. In addition to free weights,
GripSling may also be used with cable machines and selectorized equipment. Each exercise may be performed with
many variations, as demonstrated further on GripSling.com.
The listed examples below may be performed by securing the GripSling in the following ways:
…to emphasize the use and development of grip strength:
…or to harness the hands and wrists to relieve grip strain and discomfort:
Biceps: barbell curls, dumbbell curls
Triceps: dumbbell kickbacks, barbell skull crushers dumbbell, dumbbell overhead extensions
Legs: dumbbell squats, barbell hack squats, barbell dead lifts
Back: barbell trap raises, barbell bent over rows, dumbbell rows
Chest: dumbbell flys, dumbbell presses, barbell pullovers
Page 8 of 8 Copyright 2012 GripSling
TEAM TRAINING
The following exercises are performed by two users/ teammates generating antagonistic resistance with the GripSling
while also providing the GripSling’s anchor point. Each exercise may be performed with many variations. Reference our
Team Training instructional video at GripSling.com.
Push ups/ Bicep curl superset Knee-tucks Mountain climbers One-leg deep squats
Standing back rows Standing bicep curls Tricep extensions Stand-ups
Push ups/ Trap raise supersets Wheelbarrows
Connect
Email: [email protected]
Website: www.GripSling.com
Facebook: www.facebook.com/GripSling
Twitter: @GripSling
