The Athletic Gym Towel Workout

7/29/2019 The Athletic Gym Towel Workout

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2003-05 F4 Fitness. All rights reserved. 0

Your guide for creating a physique fantastique

with your home-modifiedAthletic Gym Towel

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Over 50 stretching & strengthening exercisesChoose from 20 different suggested routines & applicationDesign your own workout limitless possibilities

Greg Finn & Stephen E. Alway, Ph.D., FACSM

Increase theeffectiveness ofany workout

Techniquesyou can usean where.


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TABLE OF CONTENTS

Introduction 2

Safety Guidelines 3

Make your own Athletic Gym Towel 4

Athletic Gym Towel Exercise Configurations 5

Dynamic Pulling Exercise Configurations 5Dynamic Pressing Exercise Configurations 6

Summary Exercise Technique and Instruction Layout Design 6

AGT Dynamic Pulling Exercises 7

Focus: Back and Shoulders 7Focus: Arms 10Focus: Neck 12Focus: Abs, Obliques, and Lower Back 13Focus: Legs 14

AGT Dynamic Pressing Exercises 15

Focus: Chest, Front of Shoulders 15

AGT Flexibility and Stretching 17

Complementary Callisthenics and Body Weight Exercises 19

Sample AGT Training Routines 21

AGT Routines to Complement Aerobic Training 21Sample Sports Specific Routines 21Fast Total Body Energizer 22

Time Crunch Upper Body & Lower Body Workouts 22Weight Training Workout Enhancers (For Advanced Trainers) 236-Packs: Focused Exercise Routines 24

Notes 25


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INTRODUCTION

You carry a towel in the gym as a courteous expression of goodwill towards your fellow gym goers, however this innocuous

object of etiquette is rarely viewed as a superb muscle building and flexibility-enhancing tool. This book will show you how totake advantage of this overlooked accessory and enable you to complete your workouts knowing that by working your jointsthrough ranges of motion that are not addressed through many conventional exercises and by activating many smaller andoften overlooked stabilizing muscles you may just be developing a strength and flexibility edge over those whom do not workoutin this manner.

The Athletic Gym Towel (AGT) is a regular towel adapted for exercise with special pocket handgrip modifications. Theseadaptations provide secure, anti-slip gripping positions that keep your hands firmly planted while performing exercises andstretches. While knotted ends work fine as anti-slip grips you will likely find that a pocket-based grip system is preferable as wellas more comfortable, orderly and washable.

Whether you make your own AGT or use a normal towel, once you master the techniques in this book this simple device is likelyto become the most versatile and functional fitness accessory you will ever own. It is a tote towel for the gym as well as a highlyeffective stretching and exercise aid for athletes of any age and physical ability looking to strengthen, tone and condition the bodyfor muscular balance, symmetry and functional strength. Used on its own or in conjunction with free weights, aerobics, martial

arts, Pilates, yoga or any physical activity or training regime the AGT will prove to be an indispensable part of your activelifestyle.

The AGT will enable you add depth and variety to your workout whether at home, on travel, or in the gym:

Warm-up routinesStretching and strengthening through full ranges of motion.

Flexibility TrainingComfortable stretching aid for both passive and active stretching.

Sports TrainingOptimise strength, stability and mobility with sports-specific movement patterns away from the pool or offthe pitch.

Weight TrainingStretching and strengthening major muscle groups as well as many overlooked stabilizers before, during orafter exercise sets.

Aerobic and Circuit TrainingBuild endurance with exercises that are rhythmic and can flow from one to another without hesitation.

Callisthenics TrainingAdditional patterns of resisted motion to completely round out these body weight workouts.

Rehabilitation TrainingUser defined exertion levels allow real strength and coordination improvement.

Strength training and toning with the AGT is based on exercises that pit opposing muscular groups against one another through awide range of motion and joint mobility. This type of resistance training is achieved by countering and resisting full rangemuscular concentric (or contracting) motion with balanced and controllable muscular eccentric (or extending) motion in theopposite direction. This technique of exercising can help you develop your major muscle groups as well as many of yourneglected and stabilizing muscles at the same time.

The AGT gives you the ability to execute highly controllable resisted movements in directions that are not limited by gravity, or anattached cord. This exercise technique allows you to perform a wide variety of exercises in order to complement many othertypes of exercise routines. The added convenience and transportability of the AGT ensures that you can always have thisversatile and functional training aid close at hand so you are never too far from a fast workout.

All in all, working out with an AGT is a surprisingly simple and highly effective method for working your muscles and joints.

The human body was designed for movement the Athletic Gym Towel Workoutwill help you put it through its paces.


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PLEASE NOTE THESE SAFETY GUIDELINES:

THE INFORMATION FOUND IN THIS BOOK IS MEANT TO SUPPLEMENT, NOT REPLACE, PROPER EXERCISEINSTRUCTION. SINCE ALL FORMS OF EXERCISE POSE SOME INHERENT RISK, SEEK PROFESSIONAL GUIDANCEBECAUSE YOU ARE RESPONSIBLE FOR YOUR OWN SAFETY.

WARNING! CONSULT YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM. ONLY HE OR SHE CANDETERMINE THE EXERCISE PROGRAM THAT IS APPROPRIATE FOR YOUR PARTICULAR AGE AND CONDITION.

DO NOT EXERCISE WITH ANY INJURY UNLESS YOU HAVE DIRECT INSTRUCTION TO DO SO BY YOUR DOCTOR.

TO MINIMIZE YOUR CHANCES OF INJURING YOURSELF, YOU MUST FOLLOW THESE RULES:

Inspect the device before each use. Check for any tears, loose stitching, or other signs of wear. Do not use for any exercisemanoeuvres if any signs of damage are present before, or develop during, use.

The AGT is designed for light to moderate tension only. As all individuals have different strength characteristics, pleaseworkout mindfully aware of your own strength and/or weight applied to the device. The AGT is not designed to support fullbodyweight under any circumstances. The AGT is not designed for direct engagement with any other piece of equipment not

specified in this booklet.

The exercise samples and routines in this manual are meant to serve as examples only -- they are not a prescription for howan individual should exercise and they may not be suitable for everyone. Many exercise examples shown in this manual may usepatterns of muscular control, and/or involve motions and flexibility that you may not be capable of, or accustomed to upon firstuse. Therefore, to avoid injury, consult a qualified exercise specialist and spend time familiarizing yourself with any exercisemovements you plan to implement. Get to know your body, including your own degree of flexibility, strength, motion control andfitness level before you slowly build your exercise program over numerous exercise sessions or integrate additional exercisesinto your existing fitness program.

No pain, no gain is a common exercise motto. Do not confuse pain with productivity. A good new workout will normally leavea general feeling of balanced muscular soreness in the muscles. Imbalanced muscular soreness or joint pain may be anindication of an injury.

Exercise with care. Always perform your exercises while balanced and under complete control of your movements -- Never

perform jerky or uncoordinated movements as they can cause injury.

Stop exercising and immediately contact your doctor if you feel dizzy, light-headed, or experience any shortness of breathwhile exercising.

Always warm-up and stretch properly and thoroughly before beginning any vigorous exercise session.

Breathe naturally while exercising and stretching -- Do not hold your breath.Remember to have fun, eat sensibly and get proper rest.

Stay committed and injury free the benefits of regular exercise are fantastic.

DISCLAIMERF4 Fitness strongly recommends that you consult with your physician before beginning any exercise program. You should be ingood physical condition and be able to participate in the exercise. F4 Fitness is not a licensed medical care provider andrepresents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining theeffect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. Ifyou engage in any of the following exercises or exercise programs, you agree that you do so at your own risk, are voluntarilyparticipating in these activities, assume all risk of injury to yourself, and agree to release and discharge F4 Fitness from any andall claims or causes of action, known or unknown, arising out of your activities with regard to the exercises and/or suggestionsdescribed hereafter.


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Make Your Own Athletic Gym Towel

Important Notices:1. The Athletic Gym Towel used in this book is 100 cm long and has two pockets at each end for

convenient handgrip adjustability. However, you can use a regular towel or modify a normal towel toprovide similar secure gripping locations by knotting the ends. While this basic modification will workfine, it is not always easy to untie for adjustment or cleaning purposes.

2. The Athletic Gym Towel is UK patented w/ foreign patent pending. Purchasers of this fitness book are

given the right to make athletic gym towels for their own use. No right is extended, or implied, for theur oses of manufacturin and/or for re-sale ur oses.

A. Fold a 100cm x 50cm towel (or other appropriately sized

towel) in half length-wise and then in half again. Stronglystitch the towel (along lines as shown) to create pockets withan inner fold as one edge and the stitches acting as theother two edges. Make sure to leave an opening for grippingobject placement.

Since the same handgrip locations may not necessarily besuited for all the exercise options, you may want to form anumber of pockets for easy adjustability (not so easy with aknotted towel).

Balls of different sizes and degrees of firmness can beutilized for hand comfort, so make sure you size yourpockets appropriately so that your chosen objects securelyfit. Examples include: rubber sport balls, tennis balls, etc.

B. Insert appropriately sized balls, beanbags or any similarlysized object that securely fits inside the pockets. Foamrubber stress balls or tennis balls are usually well-sizedchoices. (Using a ball you can squeeze gives you the addedbenefit of strengthening your grip.)

C. These removable objects prevent hands from slippingthereby allowing you to exercise and stretch more securely.


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ATHLETIC GYM TOWEL EXERCISE CONFIGURATIONS

Dynamic Pulling Exercise Configurations

Pulling exercises are performed by placing a constant light to moderate pulling tension on the device while engaging in one ofmany different exercise movements. Pulling exercises are possible with a variety of hand positions and AGT configurations:

1) Unrolled

(Side View)

Grasp AGT just inside the ball positions. Tension applied outward during exercise.

Exercise examples: Lat pulls, Triceps extension, Punching torso twists, Triceps-shoulder stretch

2) Rolled or Partially Rolled

a) Ends Rolled Toward Each Other b) Grasp AGT around rolled ball components and apply tensionoutward during exercise.

Exercise examples: Reverse wrist curls, External shoulder rotations

3) Folded Over (Hooked)

a) Two-ball configuration b) Single-ball configurationGrasp around both ends just inside ball.

Exercise examples: Hamstring stretch, Exercise examples: Tri-resisted curl, Thumb-Neck extension, Seated forward stretch hook axe chop, Wrist curl, Neck lateral flexion

4) Half-Sized

a) AGT folded in half - one ball inserted into the fold. b) Grasp AGT just inside ball positions and apply tensionoutward during exercise.

Exercise examples: Kayak row, Lateral raise, Pulling side arcs, Pulling linear slides


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Dynamic Pressing Exercise Configurations

These exercises are performed while applying a constant pressing (compression) force to the AGT in a rolled configuration. Toconfigure the AGT for any of these exercises, start by first placing the AGT on a flat surface and then follow one of the twoprocedures below:

1) Roll the two handgrips toward each other until they meet in the middle.

a) Ends Rolled Toward Each Other b) Exercise Configuration Pressure Applied Inward(Side View) During Exercise

2) Fold the AGT in two, with the handgrips side-by-side and then roll them together over the material.

a) Ends Folded Over b) Handgrips Rolled Together c) Exercise Configuration

SUMMARY - EXERCISE TECHNIQUE AND INSTRUCTION LAYOUT DESIGN

Start each exercise by holding the AGT in the specified manner and applying a light to medium amount of isometric tension(pulling force) for the Dynamic Pulling Exercises, or a light to medium amount of isometric compression (pressing force) for theDynamic Pressing Exercises. Proceed with the exercise while maintaining the isometric exertion throughout the entire range ofmotion in other words, flex and squeeze the muscles throughout the entire range of motion and let them work againstone another. Keep in mind that most of these exercises will have your hands moving in curved trajectories not straight lines as you keep the exertion on the AGT. Exercising opposing muscle groups in this manner will keep them in a constant state of

adaptable contraction through a wide range of motion that will lead to greater muscular balance, mobility and strength. This typeof exercise will complement many other forms of physical training.

The exercises in this manual are labelled in the following manner:Exercise Name (Main Activated Muscles) then

or

or

Indicates a basic and easy to perform exercise. These exercises may be suitable for rehabilitation and agingathletes.

General exercises suitable for most people. Advanced exercises requiring a greater degree of overall body strength, flexibility, coordination and/or control.

These exercises should only be performed by those presently leading active lives and in a good state ofphysical fitness.

Important Exercise Notes:

Warm-up and Cool-down to help avoid injury and to speed recovery (5 to 10 min. of light activity and stretching both beforeand after you work out).

Use Proper Technique:

Maintain your balance and stability at all times.

Exercise your muscles through their full range of motion

Avoid locking your elbows and knees in the fully extended position (straightened) keep them slightly bent.

Maintain good posture: keep your neck and back in their natural alignment.

Try to keep your wrists in their natural alignment to avoid undue stress, except during various arm exercises.

Breathe naturally - do not hold your breath. When lifting heavy loads, exhale on exertion and inhale on return.

Exercise at the appropriate level for your condition, and progress gradually.

Train on a regular basis, but allow your muscles an appropriate period to rest in order to recover and rebuild. 24 to 48 hoursis usually sufficient, but longer periods may be required for more intense workouts involving weights.


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Focus : Back and Shoulders

Alternating Lat Pull (Back, Triceps and Shoulders)

and Overhead Side StretchApplying moderate pulling tension to the AGT holdyour arms over your head in a slightly bent positionfor the starting point. Slowly pull one arm down in asweeping motion until it comes in close proximity with

your side while keeping the tension applied. Pausefor a few seconds and return to the starting positionand without hesitation repeat to the other side, pauseagain and return once again to the starting positionfor one repetition. Continue for 15-20 repetitions forone set. To do the Overhead Side Stretch (UpperBack and Obliques), bend to the side at your waist inthe direction of your low arm and pause for a count of 3 once you feel the stretch in your side. Repeat 5-10 times to each side.

Front Lat Pull (Back, Triceps and Shoulders)

Hold your arms in a slightly bent position at an elevatedposition out in front of your body. Applying a moderatetension sweep your arms in high arcs across your body.At the end points of each sweep, your lower arm should

be extended behind your back and your high arm shouldbe at about face level. Continue for 15-20 repetitions toeach side for each set. This movement can be done atmany different arm elevation angles.

Torso Twist (Core and Shoulders)

Standing with your knees slightly bent, hold yourarms out in front of you anywhere between waist andshoulder level, and apply a light pulling tension withyour elbows in a slightly bent position. Twist yourtorso from side to side while keeping your pelvis

(hips) motionless by contracting the glutealsisometrically (i.e. squeeze your buttocks) throughoutthe exercise. Repeat for 20-30 repetitions.

Punching Torso Twist (Shoulders, Arms, Chest, Back and Core)

Excellent upper body warm-up exercise.Use the same starting position and general motion as theTorso Twist, but in this exercise pull your back twistinghand in towards your body by fully bending your elbow.Your outside twisting arm should extend across yourbody as if simulating a punching action. Repeat thismotion on the other side as you twist the other way for

one repetition and repeat for 15-20 repetitions for one set.This exercise can be varied by bending over slightlyand/or by punching at various points either up or down.

Alternating Vertical Press (Shoulders, Arms and Lats)

Alternating vertical punches up over the head.

Alternating Upright Row (Shoulders, Arms and Traps)

Lean ever so slightly forward and then alternate vertical punches towards the floor. Your lower arm should punch until fullyextended - opposite elbow raised outward and to ear level.


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Kayak Row (Shoulders, Back and Core)

Stand with your feet at shoulder width, knees slightlybent and limber. Hold the AGT out in front of you in ahalf-sized or unrolled configuration. Apply a moderatetension to the AGT and pull one arm down past your side(as if simulating a paddle in the water) and then sweep itup and outward as you bring it back out in front of you asyou duplicate the action on the other side. Continue thiskayak rowing simulation with the AGT acting as the

paddle for at least 20 repetitions until slightly fatigued.An easier version of this exercise can also be performedwhile seated on a bench.

Thumb-Hook Axe Chop (Shoulders and Back)

Holding the AGT at waist level, loop the middle overyour thumb on your right hand and grasp the two endswith your left hand. Raise your right arm in an upwardand outward sweeping motion while resisting with yourleft arm as it crosses up and over your body. Fromthis position pull your left arm down back across yourbody to a position that is out behind your back whileresisting with your right arm. Continue for 15-20repetitions for one set then switch sides.

Knee Rowing (Upper Back, Rear Shoulders, Biceps and Forearms) Sit in a chair or on the end of a bench. Place the rightfoot on the floor. Flex the left knee and bring ittowards the chest. Place the AGT around the outsideof the leg just beneath the knee. Firmly grip the closehandle position on the AGT with each hand. Push theleft knee towards the floor and resist (slightly) with theupper back. You should feel a good stretch acrossthe entire upper back and shoulder area. Pull back onthe AGT with both hands. Resist the pull by pushingdown with your knee (for added resistance) but allowthe knee to move slowly closer to the chest. Pull so

the hands will go beside your ribs and not into the front of your chest. Once the hands have pulled the AGT to the sides of therib cage, reverse the direction by returning to the position with the arms forward, elbows straight and upper back stretched. Donot lean backwards on the way up keep your lower back vertical or up against a chairs back rest. Alternate sets by placingthe AGT around the right knee for the next set.

Front Shoulder Raise (Shoulders)

Stand with your feet about shoulder width apart. Foldthe AGT in half. Take the folded section with your lefthand and place the hand around both of the handgripsat the other end of the AGT. Start with the left handbehind but to the side of the left thigh. The right handis pulled across the front of your torso to the left side.The palm is facing backward on the left hand and it isfacing downward on the right hand. Lock both elbowsso they are almost straight (no more than a fewdegrees from being straight, but do not lock them intoa fully straight position with the elbow angle at 180degrees). Pull upward with the right arm but keep theright hand in a vertical plane that lies just in front of the left shoulder (i.e., do not let the right hand drift back towards the rightshoulder). Resist the upward pull of the right arm with the left arm. You will feel direct activation of the anterior (front) fibers ofthe shoulder (deltoid) muscle, and in the upper back (trapezius) and neck muscle fibers. Continue the tension and return to thestarting position. Repeat for 15-20 repetitions and then switch sides for the same number of repetitions for one set.


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Lateral Raise (Shoulders, Triceps)

Holding the AGT in the unrolled configuration witharms extended down in front of you and elbowsslightly bent, lift one arm out to the side while resistingwith the other. From this position, swing the AGTslowly down in front of you and then to the other sideso that the other arm is extended out to the side whileapplying resistance the entire way. Repeat this side-to-side motion for 15-20 repetitions on each side for

one set. A variation of this exercise can be done withthe AGT in the Half-Sized configuration. Thisvariation will bring a greater degree of shouldermobility into the exercise.

Baton Twist (Shoulders)

Start by holding the AGT out in front of you with anoverhand grip (palms facing down) with armsextended yet slightly bent. Rotate the AGT along acentral pivot point under light to moderate tensionuntil it reaches the vertical position then counter rotateit until it reaches the vertical position again. Repeat15-20 repetitions for one set.

Crawl Stroke (Shoulders and Back)

This exercise movement somewhat replicates theswimming motion used in the crawl or freestyle stroke.Start by holding the AGT out in front of you while bendingforward slightly at the waist. While trying to keep thecenter portion of the AGT within a small central area infront of you, rotate each hand in mostly vertical circleswhile applying light tension throughout the entire motion.An easier method of performing this exercise is to do sowhile standing straight upright. Reversing the motion of

your arm movements performs another variation to thisexercise.

Pulling Linear Slides (Back of Shoulders, Back, Triceps and Core)

Start by holding the Half-Sized AGT configuration infront of your chest and sliding it back and forth acrossyour chest and out as far as possible to each side whilemaintaining your balance and while keeping a moderatetension force applied through the entire range ofmotion. Pretend as if you are sliding the AGT back andforth along a cable horizontally taut in front of you.Perform 20 repetitions to each side for one set.


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Focus : ArmsTriceps Extension (Triceps and Shoulders)

Start by holding the AGT behind your head, elbows atshoulder level and bent about 90 degrees vertically.Adjust the balls if necessary to achieve the correctspacing. From this position pull one arm out to analmost straight position while resisting with the other.Repeat on the other side and continue with 15-20

repetitions on each side for one set. Variations to thisexercise can be done out in front of your chest.

Unilateral French Press (Triceps) This exercise directly activates the long head of thetriceps muscle more than the triceps extension becauseit begins and maintains tension on the long head of thetriceps muscle throughout the exercise. Hang the AGTbehind your back from one grip in your right hand. Withyour left hand grasp the other end and move the hand

so that it is behind and below the right shoulder. Thestarting position is with the right elbow bent, close toyour right ear, and pointing towards the ceiling. Extendthe elbow on the right arm and move the hand towardsthe ceiling until the elbow is almost straight. Resist the

movement with the left hand, but allow it to come upwards. At the top, pull the AGT down strongly with the left hand and resistwith the right. Return to the starting position and repeat. There should be about a 3 second upward extension and a 4 seconddownward controlled descent. Repeat 15-20 times and switch to the left arm and switch arms. Rest only when both arms havefinished the set.

Bent-Over Triceps Extension (Triceps, Front of Shoulders)

With the AGT in the unrolled configuration, bend overfrom the waist so that your upper back isapproximately parallel to the floor. (You may wish to

take a sizable step forward with your left foot to gainadded stability.) The left arm will be nearly straightand pointing towards the floor, and the elbow on theright arm will be flexed to 90 degrees. Keep the elbowof the right arm tight to the side of the ribs. Extend theelbow of the right arm so that the right hand movesbackwards until the elbow is almost straight. Resistwith your bending left arm as the right arm is pushingback. Move back to the starting position, with the right arm (triceps) resisting the pull by the left arm. Do all of your 15-20repetitions slowly, with a 3 second extension and 4 second return (stretch). Switch sides and complete the same number ofrepetitions for one set. This exercise will strongly contract the triceps on the muscle that is extending during the push backwards.The triceps and shoulder muscles act as the resistors during the extension phase and also on the return stretch phase.

Knee Resisted Hammer Curls (Biceps, Brachialis, Forearms)

Standing and leaning against a wall, or in an open doorway, grasp each end of the AGT with a hand (thumbs against thehandgrips). Wrap the middle of the AGT around thelower part of one raised leg just below your knee.While resisting with your leg, curl your arms up towardsyour chest keeping your elbows steady and tight at yoursides. Flex and hold for a few seconds at the point ofpeak bicep contraction before slowly returning to thestarting position. Moderate tension should be appliedthroughout the entire range of motion. Complete 10-12repetitions with each leg for one set. If balance is aproblem, this exercise can also be performed whilesitting on a chair or the end of a stable bench.


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Tri Resisted Curl (Biceps and Triceps)

Looping the AGT over one hand facing in an upwardhorizontal position, grasp the hanging handgripstogether with the other hand. Make sure the handgripsare positioned such that a comfortable close spacing isachieved between your hands. Start with both arms inmostly extended positions. Start by curling your arm inthe loop while resisting with your other arm. Return tothe starting position resisting all the way for one

repetition. Repeat for 15-20 repetitions on each arm forone set. Varying your hand position within the loop ofthe AGT performs variations to this exercise.Variations include placing your hand in a verticalposition (hammer curls) or any other angle between vertical and horizontal. Grasping the top outside portion of the loop is usefulfor performing Reverse Tri Resisted Curls (Forearms, Brachialis, Triceps, Biceps).

Wrist Curl (Forearm Flexors)

With one arm at your side and bent at 90 degrees, loopthe AGT around that hand with your palm facing up.Grasp both hanging handgrips with your other hand.Under constant tension between your two hands, bendyour looped-over hand toward the floor and then curl itup towards the ceiling. This exercise works the muscles

on the inner side of the forearm. Complete 15-20repetitions with each arm for one set.

Reverse Wrist Curls (Forearm Extensors) are performed with your upper hand turned over and gripping the towel loop from thetop with your palms facing down.

Opposing Reverse Wrist Curls (Forearm Extensors)

Roll the ends of the AGT towards each other until thedistance between the handgrips is shoulder width apart.Grasp the handgrips and with your arms bent at 90degrees in front of you and sweep your wrists back and

forth in front of you under moderate tension whilekeeping your elbows and forearms fairly steady at yoursides. Repeat 15-20 repetitions to each side for oneset.

External Shoulder Rotations (Rotator Cuff)

Roll the ends of the AGT towards each other until thedistance between the handgrips is shoulder width apart.Grasp the handgrips and with your arms bent at 90degrees in front of you and sweep the AGT back andforth across your body with light tension while keepingyour elbows as steady as you can. Rotation movementshould come from the shoulder joint. Complete 15-20times to each side for one set.


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Focus: Neck

CAUTION: A strong, flexible neck is important for good posture and almost any athletic activity. However, the neck is afairly delicate structure and can be prone to injury so it is highly advisable that you perform these neck exercises onlyafter consulting your doctor, especially if you previously have suffered any injury involving the neck.As a general rule, any exercises involving the neck should be performed slowly and with extreme control. Do not pullyour head with the AGT! Instead, steadily move your arms and hands together with your head so that you constantlyprovide your head a slight resistance for it to push against while using your neck muscles. Only apply a very light

tension during these exercises.

Your neck may readily respond to training, so try 2-3 sets of the following exercises 1 or 2 times per week.

Neck Extension (Back of Neck)

Place the AGT securely behind your head and graspthe handgrips in front. Bend forward slightly and loweryour head, then allowing only very light tension to beapplied from your head, push your head up against theresistance until your head is in an upward position. Tokeep continual tension on your neck, keep your handsin a position stationary with your line-of-site (yourhands will move up along with your head). Do nothyperextend your neck. Lower again and repeat 8-12repetitions for one set.

Neck Flexion (Front of the Neck)

(Not illustrated)Lie back on a bed or bench with your head horizontal but overhanging the edge. Slowly lower your head back slightly and thenraise it, rolling your head up so that your chin comes in close proximity to your chest. Slowly return to the starting position for onerepetition. Perform 8-12 repetitions for one set using only the weight of your head for resistance.

Lateral Flexion (Sides of the Neck)

Loop the AGT comfortably around the left side of your head and grasp the ends together with your right hand over your right

shoulder. Tilt your head slowly to the right side, pausefor the stretch and bring it back to the vertical position,and then, by pushing, and resisting very lightly with the

AGT, slowly bend your head to the left side pause and then back to vertical for one repetition. Follow yourhead movements with your right hand as illustrated.Repeat for 8-12 repetitions on each side for one set.Make sure you are well balanced for this exercise. Youmay find that performing this stretching exercise is morecomfortable sitting down or standing while holding ontoto a sturdy object for support.

* * *


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Focus: Abs, Obliques, and Lower Back

AGT Assisted Crunches (Abdominals, assisted by Biceps)

Lie on your back and bend your knees with your feetflat on the floor. Place the AGT around your knees andtake the wide grip on the AGT with the hands in a semi-pronated position (palms facing each other). Flex yourchin to your chest and try to pull your upper body off of

the floor. Pull just enough with the AGT to assist yourabs in lifting your upper back, not your lower back, fromthe floor. Hold the top position for a count of 3 thenslowly return to the floor. Immediately return to theupward position. Try to make this a curl with yourupper body up and uncurl on the way down. Do notrest at the bottom until your set is complete. Eventually you should work up to a minimum of a 5 second count in eachcontracted position. Try to exhale (blow out) your air on the way up and inhale on the way down. Start with 1015 then workyour way up to 50 in each set. You will feel your entire abdominal region tighten and it may even burn a little as your setcontinues. Try to perform the Head Supported Crunch if you find it difficult to support the weight of your head with your neck.

Twisting AGT assisted crunches (Abdominals and Obliques) (Not illustrated)Much the same as the AGT Assisted Crunch, but for this exercise place the AGT around one knee at a time (left to start). Pull

just enough with the AGT to assist your abs in lifting your upper back, but not your lower back, from the floor and with your facemoving toward your left knee. While holding this position for a short count (3 working up to a minimum of 5) try to squeeze andcontract the muscles on the left side of your waist (oblique muscles). As before, do not rest at the bottom until your series iscomplete. Start with 1015 then work your way up to 25. At the end of the series for the left side, immediately reposition theAGT around the bent right knee and repeat the series by bringing your face towards your right knee. You will feel your entireabdominal region tighten and it may even burn a little as your set continues. The love-handle area on the sides of your waistwill really tighten up with each twist towards the respective knee and as you hold each contraction at the top.

Head Supported Crunch (Abs)

This AGT version of the crunch will make this exerciseslightly easier than the usual technique of placing thefingertips behind the ears. Lying on your back with yourlegs bent, knees raised, feet flat on the floor, place theAGT behind your head and grasp the handgrips oneach side. Crunch your abs while supporting your head

in line with your body as you curl your shoulders andupper back off the floor. Do not pull yourself up by yourhead. Pause for a moment, then slowly curl yourselfback down and immediately repeat without rest. Repeatas many as possible. As you strengthen your abs andneck over time you should move on to the commoncrunch position of placing your fingertips alongside your head and behind your ears.

Oblique Crunch (Abdominals and Obliques) (Not illustrated)Use the same crunching movement as above, but twist at your waist so that your legs are together and your knees close to thefloor. Repeat the same number of repetitions with your knees on both sides.

Folded AGT Crunch (Abs)

Not illustrated)

This exercise slightly stretches the abs in the resting position thereby adding to the range of motion of the standard crunch. Lieon the floor with your knees bent and feet flat on the floor. Remove the balls from the AGT and fold it in half twice and placeit under the small of your back (rolling the AGT should work just as well). Place your fingertips to the side of your head andbehind your ears and use your abs to lift your head and upper back off the floor. Pause for a moment and then slowly loweryourself back down. Repeat for at least 10 to 20 repetitions for one set.

Folded AGT Reverse Crunch (Lower Abs)

Not illustrated)

Like the previous exercise, this exercise slightly stretches the abs in the resting position thereby adding to the range of motion ofthe standard reverse crunch. Use the same starting position as the crunch, but place your palms flat on the floor just out fromyour sides. Keeping your hands and shoulders on the floor and your knees bent, pull your knees toward your chest and pausefor a count of three before slowly returning to the starting position. Your backside should lift from the floor. Begin by repeatingfor 10 to 20 repetitions for one set.


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Lifting Back Rotation (Lower Back)

Lie face down on top of the AGT (no balls) folded in halfand positioned such that it is across the middle of yourabdomen. Spread your legs to shoulder width andplace your hands behind your head with your elbowspointing out to the sides. Raise your head and upperchest slightly from the floor. Then rotate your upper

body a little so that you lift your left shoulder and elbowa few inches further from the floor and pause beforereturning and performing the same rotation on the rightside for one repetition. Perform 10 to 15 repetitions forone set. Many individuals may find this exercise

difficult to perform avoid if you have any back problems. An easier exercise for substitution for lower back activation is theAlternating Superman (found in complementary exercise section).

Focus: Legs

Unilateral Toe Press and Stretch (Calves)

Sit on the floor with your feet in front of you and yourknees mostly straight (this can also be done sitting ona chair if you prefer, with one leg out in front of you).Place the AGT around the ball of the left foot. Hold onthe wide grips with each hand. Keep the knee mostlystraight and push the toe out. Resist strongly withyour arms. Hold the pressed position for a count of 5seconds then slowly return. Try to really stretch thecalf muscles with the AGT in the pulled back positionbefore going into the next press. Repeat for at least20 repetitions with each foot for one set.

Unilateral AGT leg extension (Quads, Rear of Shoulders, Upper Back) (Not Illustrated)

Sit on a seat that allows you enough room to swing your leg without contacting an obstruction. Place the AGT on the floor and

place your right foot in the middle with your toes bent back as if stepping on tip toes. Double the AGT in back of your foot andgrasp the two ends with the right hand. Flex the knee so that your heel is below your chair, and your hand holding the AGT isstraight out behind your right shoulder but behind your back. Extend the leg by straightening the knee of your right leg to about110 degrees (with 180 degrees being fully straight). Resist with your right arm as you are extending the knee. Make thesecontractions slow (5 seconds) and controlled. Try to squeeze your thigh muscles and hold the top of each contraction for anadditional 3 seconds before flexing the knee and returning to the starting position. Do not rest but continue into the nextrepetition until you complete 10-15 then switch to the other leg.

Additional exercises and stretches for the legs are located in the AGT Flexibility and Stretching and the ComplementaryCallisthenics and Body Weight Exercises sections.

* * *


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Focus : Chest, Front of ShouldersNote: An alternative and complementary motion to any of the following exercises is to pull on the AGT through a similar range ofmotion (The Half-Sized configuration for the AGT is ideal for these exercises.) These actions focus on the back muscles andthe back of the shoulders. Alternating between sets of pressing and pulling you may find helpful in creating balance andsymmetry in muscular development.

Bowling (Inner Upper Chest and Front of Shoulders)! !

Start by holding the inwardly rolled AGT down on yourleft side with your left elbow slightly bent behind youand your right arm across your body. While applying amoderate compression force to the AGT, lift your leftarm up and across your body in a sweeping diagonalpattern as far as you can go. By continuing to applycompression, return to the starting position and repeatfor 15-20 repetitions on each side for one set.

Figure 8s (Inner Upper Chest and Front of Shoulders) " " " (Not Illustrated, but refer to photos above)Figure 8s are a great variation to the bowling exercise that address both symmetrical sides of the body in one continuous fluidmotion. Start as above, but instead of returning to the starting position after pressing up with your left hand, immediately roll yourright hand down to your right side and press up diagonally to the left and then immediately follow with the left after that.Remember to keep the compression force on the towel through its entire range of motion. To better visualize this exercise,imagine drawing a horizontal figure-8 with the AGT that partially wraps around your body. Do 15 20 repetitions for one set.

Pressing Side Arcs (Chest, Front of Shoulders and Core)! !

Holding the rolled AGT out in front of you, create largesweeping arcs from side to side while applying aconstant moderate pressing pressure throughout thefull range of motion. This exercise can be performedby sweeping the AGT at any elevation so mix up aseries of high ones, low ones and horizontal ones tobring a variety of muscle fibers into play. One

repetition involves a sweep to the left and then back tothe right. Repeat for 15-20 repetitions for one set.

Pressing Vertical Arcs (Chest and Front of Shoulders)" " (Not Illustrated)

Hold the rolled AGT with your arms extended in front of your thighs. Slightly flex your elbows and apply a moderate pressingpressure to the AGT as you trace an extended vertical arc in front of your body from your thighs to a position straight up and overyour head. Return to the starting position for one repetition. Repeat for 15-20 repetitions for one set.

Pressing Circles (Chest, Front of Shoulders and Core) " (Not Illustrated)Pressing Circles are performed by holding, and compressing, the rolled AGT in front of you as you inscribe horizontal or verticalcircles of various sizes in front of you.

Pressing Linear Slides (Chest, Front of Shoulders and Core)! !

(Not Illustrated)Similar exercise motion to the Pulling Linear Slide described earlier. Pressing Linear Slides are performed by holding the rolledAGT in front of your chest and sliding it back and forth across your chest and out as far as possible to each side whilemaintaining your balance and a moderate pressing force through the entire range of motion. Pretend as if you are sliding theAGT back and forth along a cable horizontally taut in front of you.


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Pressing Pullovers (Chest, Front of Shoulders, Back)# # #

Lay on your back with your head at the edge of a benchor bed and hold the rolled AGT with both hands overyour abdomen. Turn the AGT 90 degrees clockwisewhile keeping your hands fixed so that your left palm isfacing down and your right is facing up. Lock yourelbows in a slightly bent position and while applying a

constant moderate pressing pressure, move the AGT inan extended arcing movement up over your head.Pause at the fully stretched position and then slowlyreturn to the starting position. Complete 15-20repetitions before turning the AGT in the other directionand continuing with the exercise with your hands in the

opposite positions for the same number of repetitions this completes one set.

Chest and Shoulder Press Down (Front and sides of Shoulders, Chest, Triceps)#

With the AGT in the Single-Ball Folded Overconfiguration, grasp the middle with the right hand andhold it up vertically over the right shoulder. Grasp thehanging ends together with your left hand. Whileresisting with your right arm, pull your left hand straight

down until your right hand is at the same level of yourright shoulder. Return to the starting position bypressing with your right hand and resisting with yourleft. Try to do this slowly so each contraction downlasts 5 seconds, and 3 seconds for the way up.Perform 20 repetitions on each side for one set.


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AGT Flexibility and Stretching

The benefits of flexibility and its contribution to overall well-being are very important. Some of the benefits of limber, flexible jointsare: enhanced mobility which can translate into better athletic performance; reduced risk of injury to muscles, tendons andligaments; recovery speed if injury occurs; and reduction or prevention of chronic back pain. The AGT is a good aid to assist inboth Static Stretching and Dynamic Stretching (sometimes called Dynamic Flexibility Training, Active Isolated Stretching, orActive Stretching). Static Stretching involves gently moving into a stretching position and holding for 20 to 30 seconds or untilyou feel the muscle begin to relax, whereas Dynamic Stretching involves shorter stretching periods (typically 2-5 seconds), but

entering the stretched state over multiple repetitions (8-10).

Follow these basic guidelines for safe stretching:

- Never stretch a cold muscle. Before starting any stretching routine, make sure you thoroughly warm up first. Itsbetter and safer to stretch a warm muscle.

- Never bounce. Ease yourself into a stretch slowly once you begin to feel the stretch go no further.- Never force a stretch. If it hurts STOP IMMEDIATELY!- Never hold your breath. Breath slowly and naturally.

V-Stretch and BalanceSitting on a mat wrap the AGT around your feet and holding the ends lean back to raise yourfeet off the floor and gently squeeze until you feel a slight stretch. Try to hold yourself in thisbalanced position for at least 20 seconds.

Triceps-Shoulder StretchHold one end of the AGT in your right hand behind your head and grasp the other end with yourleft hand behind your back. Slowly raise your right hand so that your left rises to a point of a lightstretch in the shoulder and hold for 20-30 seconds. Slowly return to the starting position, but thistime pull down slowly with your left hand until you feel a slight stretch in your right tricep and holdfor 20-30 seconds. Change hand positions on the AGT and repeat the sequence so that youstretch both sides equally.

Hamstring StretchLying on your back with your right leg bent and foot flat on the floor, loop the AGT around yourleft foot and raise it to a position that is close to vertical. Gently pull on the AGT until you feelthe stretch in your leg and hold for 20-30 seconds. Switch legs and repeat.

Seated Forward Stretch (Hamstrings, Lower Back)Sitting on the floor, loop the AGT around both feet and gently pull on the AGT to easeyourself into a position where you begin to feel the stretch. Hold this position for 20-30seconds and then relax.


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Figure-4 Stretch (Hamstrings, Adductors, Lower Back) (Not Illustrated)Sit on the floor in a position similar to the Seated Forward Stretch, but raise and bend your right knee and then lower it out to yourright side towards the floor. The sole of your right foot should be flat against your left inner thigh. Loop the AGT around your leftfoot and gently pull yourself forward into a lightly stretched position and hold for at least 20 seconds before switching leg andAGT positions.

Chest and Front of Shoulder StretchGrasp the handgrips of the AGT with it behind your back, in either the full length or half-sizedconfiguration. Straighten your elbows and gently pull the AGT upwards and hold the highestposition you can maintain for a count of 5 seconds then slowly return to the starting position.Work up to a count of 15 seconds on each stretch. This provides a stretch through the upperback, chest and shoulders and is great for relieving stress that builds up in the upper backand neck areas.

Rear Shoulder Stretch (Not Illustrated)Cross your right arm horizontally across your chest and without rolling your right shoulder forward gently pull it in towards yourchest with your left hand positioned just above your right elbow until you feel the stretch in the rear of your right shoulder. Holdthis position for at least 20 seconds and repeat on the other side.

Neck and Shoulders Stretch (Not Illustrated)While sitting, clasp your hands behind your back as if you were cracking your knuckles, straighten your arms and push yourshoulders down. Now slowly bend your head down to the right until you feel the stretch up through the left side of your neck andhold for at least 20 seconds before returning your head to the upright position and lowering to the left for the same length of time.

Dynamic Quadriceps StretchFrom a standing position, place the AGT around thefront of the lower right leg, just above the ankle.Grasp both ends of the AGT (single-ballconfiguration) with your right hand and bend the rightknee to 90 degrees while supporting yourself on yourleft leg and holding onto something stationary forstability. Pull up on the AGT with your right hand andresist (slightly) with your right thigh. Pull as high asyou can and hold the top position for a count of 3-5.

In the top position, your heel should come as close toyour right buttock as possible. You should feel thisstretch across the front of your thigh and knee. Return to the starting position but maintain some resistance on the thigh andimmediately pull upward back into the stretch. Repeat for 8-10 repetitions and then switch to the left leg. If you find that yourbalance is very poor, you can also do this exercise while lying on your side on the floor or a bed.

Lower Back Stretch (Not Illustrated)Lie on your back and draw your knees to your chest. Wrap your arms around your knees and gently squeeze your knees intoyour chest and hold for 20 seconds. Release, place your feet flat on the floor and repeat 3-5 times.

Upper Back Stretch (Not Illustrated)Sweep both your arms across your chest simultaneously and grab your shoulder blades (this position is similar to huggingyourself). Lower your chin towards your chest, round your shoulders forward and breath deeply for 20 seconds.

Cobra Stretch (Lower Back and Abs) (Not Illustrated)

Lie prone on the floor (chest down) and place your hands flat on the floor at a position just about under your shoulders. Slowlypress your upper body off the floor while keeping your hips firmly planted on the floor. When you feel the stretch, hold for 5seconds then lower yourself for one repetition - work up to 10 repetitions. Try to reach the point where you can mostly straightenyour arms without locking them. Perform this stretch in conjunction with other abdominal exercises.

Cat Stretch (Chest and Upper Back) (Not Illustrated)Get on your hands and knees in the crawling position. With your knees stationary, lower yourself backwards so that your headand chest move towards the floor. Slide your hands forward on the floor as if you were reaching over your head and stick yourbuttocks in the air. You should feel the stretch in your chest and upper back. Hold this position for at least 20 seconds, return tothe starting position or directly into the Cobra Stretch position.


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COMPLEMENTARY CALLISTHENICS AND BODY WEIGHT EXERCISES

While the AGT perfectly complements exercise routines that utilize various pieces of equipment, the true convenience of the AGTcomes into play when other equipment is not conveniently available as is often the case while travelling. With the AGT andsome complementary callisthenics and body weight exercises described below, you can execute a variety of full body balancingworkouts quickly and effectively. Additionally, you will easily be able to work areas of your back, shoulders and arms areas thatare notoriously difficult to target without specialized equipment outside of the gym.

LEGS

Lunges (Thighs and Glutes)$ $

Stand with your feet parallel and hip width apart with hands on your hips and make a big step forward with your right leg.Keeping your back straight and head up, lower yourself so that your right thigh ends up parallel to the floor. Make sure yourforward legs knee does not move over past that foots toes as this will cause unnecessary stress on your knee. Push yourselfback to the standing position through your right heel and repeat the movement with your left leg stepping forward. Repeat 15-20times with each leg for one set.

Wide Stance Squat (Quads, Adductors, Glutes, Hamstrings)$ $

Stand with your feet slightly wider than shoulder width, toes angled outward (but not uncomfortably so) and your hands either onyour hips or extended straight out in front of you for a counter balance. Keeping your head up and your back in its natural

alignment, bend at the knees and hips (as if you were sitting back in a chair) and lower yourself until your thighs are parallel tothe floor, pause and return to the starting position for one repetition. While doing this exercise, make sure your knees arepointing in the same direction as your feet and that your knees do not extend beyond your toes. Repeat for 15-20 repetitions forone set.

Quad Resisted Leg Curl (Quads and Hamstrings)$

Lying in the prone position (face down) on the floor or a bench with your hands under your chin (palms down), bend both legs atthe knee to the 90 degree mark (bottoms of feet towards the ceiling) and cross your feet at the ankles this is the startingposition. Press your ankles against one another to develop isometric tension, and then lower both feet to the floor until the toesof your lower foot touch the floor. Continue pressing and resisting as you curl your legs back to the starting position. During thisexercise, the leg associated with your lower foot will work the hamstrings and the leg associated with your upper foot will work thequadriceps. Complete 20 repetitions and then switch feet for 20 to complete one set.

Step-Ups (Glutes, Quads, Hamstrings) $ $ Facing a stable bench or chair with a seating platform no higher than your knees, place your right foot on it and while keepingyour back straight use that leg to step up onto stand on it. Step back down with your left foot first as you return to the startingposition for one repetition. Repeat 10-20 times then switch lead legs for the same number of repetitions for one set. Thisexercise can be done on a set of stairs by taking two steps at a time.

Standing Toe Touches (Hamstrings, Glutes)$ $

Standing with your legs straight but without locking your knees and keeping your back mostly straight and head steady slowlybend at the waist to lower your hands towards your toes. If you cant reach your toes, lower yourself only to the point where youfeel the tension, pause, and then return to the standing straight position. Complete 15-20 for one set.

CHEST

Push-Ups (Press-Ups) (Chest, Triceps, Shoulders)$ $

One of the best exercises for the chest, arms and shoulders. While doing press-ups, remember to keep your back straight andyour head in its natural alignment (looking down). Perform different sets with varying hand positions for varied muscle fiberactivation: normal (hands just over shoulder width), wide and narrow (more triceps focus). Another variation includes elevatingyour feet on a chair or bench to focus on the upper chest. Also, try elevated press-up handgrips (available in sporting goodsshops) for added stretch and/or comfort. Perform repetitions until failure.


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BACK

Pull-ups (Upper Back, Biceps)% %

Requires a chinning bar, sturdy tree branch or playground apparatus. Extend your arms overhead and take a wide overhand, ora shoulder-width underhand grip and pull yourself up until your chin is level with the bar. Slowly lower yourself to the startingposition. Repeat until failure. Lacking a sturdy bar, try pulling your chest up to the underside of a sturdy and steady table while

gripping its top surface with your hands wrapped around the edge. Your extended body underneath the table should remainstraight and rigid throughout the exercise.

CORE

Bicycle Crunch (Abs, Obliques, and Hip Flexors)% % %

Lie on your back with your hands by your ears and raise your feet, head and shoulders slightly off the floor for the startingposition. Bend and raise your left knee towards your chest while at the same time twisting your torso until your right elbowtouches your left knee. Extend your left leg while raising the right knee and twisting until you touch your left elbow to your rightknee for one repetition. Repeat continuously without resting for 20 repetitions to each side.

Reverse Crunch (Lower Abs)% %

Lie on your back with your knees bent 90 degrees, your feet flat on the floor, hands slightly out from your sides, palms down.

Slowly curl your knees up over your chest your backside lifts off the ground pause and squeeze your abs. Slowly return tothe starting position and repeat. Keep your abdominals tight throughout entire motion. Do 20.

Alternating Superman (Lower Back, Hamstrings)% %

Lie facedown on the floor, legs shoulder width a part, toes pointed, with your hands extended out past your head as you face thefloor. Slowly lift an alternating leg and arm (i.e., left leg and right arm) and hold for a couple of seconds before returning andlifting the other set of limbs. Alternate until you complete 10-15 lifts on each side for one set.

* * *


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SAMPLE AGT TRAINING ROUTINES- The following routines are merely samples, they are not personal recommendations; if you undertake any of these workouts youdo so entirely at your own risk.- The following routines are designed with a range of exercises of varying difficulties. Specific exercise substitution isrecommended if certain movements are difficult to perform.- Vary your exercise routine periodically with exercise substitutions, overall routines, and/or activities.

All workout routines should adhere to the following pattern:1) Warm-up (light cardio combined with very low intensity exercises similar to those motions that will follow.)2) Lightly stretch the areas of focus for the workout (Dynamic or Static)3) Work out4) Cool-down (Light exercise activity and stretching again)

AGT ROUTINES TO COMPLEMENT AEROBIC TRAININGAdding just 5-10 minutes of complementary AGT exercises to the end of your existing aerobic activity will help you create a moredefined and balanced body. The following AGT circuit routines are designed to keep your heart rate up while focusing on otherareas of your body in order to create a more balanced full-body workout. Go through a circuit 1-3 times resting one minutebetween each.

Walking (Running) or Elliptical

1. Alternating Lat Pull 4. Tri-Resisted Curl 7. Toe Touches2. Kayak Row 5. Pressing Figure 8s 8. Press-ups

3. Lateral Raise 6. Pressing Linear Slides 9. Reverse Crunches

Stationary Cycling

1. Front Lat Pull 4. Tri-Resisted Curl 7. Toe Touches

2. Punching Torso Twist 5. Pressing Figure 8s 8. Push-ups

3. Crawl Stroke 6. Pressing Arcs 9. Crunches

Rowing Machine

1. Torso Twist 4. Bowling (or Figure 8s)

2. Triceps Extension 5. Crunches

3. Pressing Arcs 6. Push-ups

SAMPLE SPORTS SPECIFIC ROUTINESSports activities require balance, coordination and the transfer of power through a well-stabilized core. Add the following sportsspecific routines on to any existing physical fitness program you currently follow to help develop the power transfer, flexibility,coordination and control that will be beneficial for enhanced play in the specified sport.

Tennis / Racquet Sports

1. Punching Torso Twist 3. Pressing and Pulling Arcs 5. Lunges

2. Thumb Hook Axe Chop 4. Kayak Row 6. Seated Forward Stretch

Golf

1. Punching Torso Twist 3. Wrist Curls (and Rev. WCs) 5. Lunges

2. Close Grip Lateral Raise 4. Kayak Row 6. Seated Forward Stretch

Baseball / Softball / Cricket

1. Punching Torso Twist 3. Pressing Figure 8s 5. Lunges

2. Thumb Hook Axe Chop 4. Close Grip Pulling Arcs 6. Seated Forward Stretch

Swimming / Water Sports

1. Punching Torso Twist 3. Kayak Rows 5. Pressing and Pulling Arcs

2. Thumb Hook Axe Chop 4. Knee Resisted Curls 6. Seated Forward Stretch


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FAST TOTAL BODY ENERGIZERFor a good routine before breakfast on those busy mornings, start with a 3-4 Minute Warm-up session (mixture of Jumping Jacks,

jogging in place, arm circles, etc.), and then perform one set (20 repetitions) of each the following as a circuit. Rest only longenough between exercises to reconfigure the AGT, if necessary. Feel free to substitute exercises either for necessity or variety.

1. Alternating Lateral Pull 5. Kayak Row 9. Lunges

2. Front Lat Pull 6. Thumb Hook Axe Chop 10. Toe Touches

3. Punching Torso Twist 7. Pressing Linear Slides 11. Push-ups

4. Lateral Raise 8. Tri-Resisted Curls 12. Bicycle Crunches

TIME CRUNCH UPPER BODY & LOWER BODY WORKOUTSThe following sample circuit-based routines are designed to give your upper body and lower body thorough general conditioningworkouts. The AGT is not used in all these exercises, however, the important factor is that these routines can be performedalmost anywhere. They will help you stay committed to your training and help keep you in shape while travelling or when youneed a fast replacement for that missed trip to the gym. They can be performed individually on alternate days or, if performedtogether, provide a longer full-body workout.

Perform the exercises in quick succession, resting less than 20 seconds to reconfigure the AGT if necessary. Rest no more thantwo minutes between each circuit. Remember to move slowly and to flex and squeeze the muscles throughout the entire rangeof motion. Perform each circuit twice if you are a beginner. For those with a higher level of fitness, the circuits can be performeda third time.

Upper Body Routine Remember to start each workout with a light warm-up session and to includestretches for the area that you are going to work.

Exercise Focus Area Repetitions

Chest-Shoulder Stretch * Chest, Upper Back, Shoulders 10-15Push ups (Press ups) Chest, Arms, Core 10-20

Front Lat Pull Back, Back of Shoulders 20 Each SideChest & Shoulder Press Down Chest, Shoulders, Triceps 20 Each Side

Lateral Raise Sides of Shoulders 20 Each Side

Punching Torso Twist Shoulders, Back, Arms, Chest,Core

20 Each Side

Tri-Resisted Curl Biceps, Triceps 20 Each ArmSliding Linear Press Chest, Front of Shoulders, Core 20 Each SideKayak Row Back, Shoulders, Core 20 Each Side

Bicycle Crunch (Twisting AGTAssisted Crunches**)

Abs, Obliques 20 Each Side

Lower Body Routine Remember to start each workout with a light warm-up session and to includestretches for the area that you are going to work.

Exercise Focus Area Repetitions

Dynamic Quad Stretch * Quads 20 (20 Each Leg)

Seated Forward Stretch * Hamstrings, Lower Back 10-15

Wide Stance Squat Quads, Adductors, Glutes 20 Each Leg

Lunges Quads, Glutes, Calves, Hamstrings 20 Each LegUnilateral Toe Press Calves 20 Each LegStep-up Quads, Hamstrings, Glutes, Calves 20 Each Leg

Quad Resisted Uni-Leg Curl Hamstrings, Quads 20 Each LegAlternating Superman Lower Back 20

Bicycle Crunch (Twisting AGTAssisted Crunches**)

Abs, Obliques 20 Each Side

Toe Touches Hamstrings, Glutes 20

* Part of warm-up routine** Easier option for some


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WEIGHT TRAINING WORKOUT ENHANCERS (FOR ADVANCED TRAINERS)The AGT is the perfect hardcore gym companion. Used as an active stretching and training tool with weights, the AGT will helpyou condition your muscles, increase your flexibility and increase your functional strength gains during isolation exercise workoutsessions. It is also a great way to burn additional calories and achieve greater hardness and definition (cuts) in your musclesespecially if you if your goals are for improved body weight reduction, or fat loss, or if you simply want to harden up the musclemass that you have already obtained by weight training. Start by adding one exercise for each muscle group but do this onlyduring the last two sets for that particular body part (e.g. biceps) exercise. After a week or two, add another AGT exercise to themuscle group in the same pattern. You can build up to a maximum of three AGT exercises for each muscle group exercised.More than this will not permit sufficient recovery between sets to overload your muscles. Remember the AGT is not primarily

designed to be a mass-producing producing device, but it will definitely help you maintain the mass that you have achieved withweights, and it will provide greater hardness, and muscle separation than youll achieve with the weights alone.

Many AGT exercises can be performed before workouts as part of a dynamic stretching warm-up session; during workouts eitherbetween sets or exercises; or after workouts as a cool-down and stretching session. It can also be used as a finishing touch toyour regular workout to address smaller stabilizing muscles. Remember to flex and squeeze the muscles throughout the entirerange of motion. Try the following sample additions worked into your routine.

The weight training exercises listed here are identified by some commonly known names and the exercise descriptions are notdescribed in this book. If you are unfamiliar with these terms or the exercises, please refer to a qualified exercise instructor.

Sample Weight Training Workout Enhancers

Back Workouts

If you do these: Work in these: At this point:

Warm-up Punching Torso Twist 40 to each side as part of warm-upOverhead Side Stretch 5-10 to each side for post warm-up stretch

One-arm Dumbbell, Barbell or T-bar Rows Knee Rows 20 after each of the final 2 sets

Deadlifts, Seated Cable or Machine Rows Kayak Rows

Lat Pull Downs or Chin-ups (Pull-ups) Front Lat Pulls

Upright Rows or Shrugs Alternating Upright Rows

Cool-down Punching Torso Twist 40 to each side during cool-down

Chest Workouts

Warm-up Punching Torso Twist 40 to each side as part of warm-up

Chest-Shoulder Stretch 10-15 for post warm-up stretch

Flat Bench Press (or Flys), Cable Crossovers or DipsChest and Shoulder Press-Down

20 to each side after each of the final 2 sets

Incline Press (or Flys) Pressing Pullovers20 in each arm position after each of the final2 sets

Pec Dec Flys Pressing Vert. Arcs 20 after each of the final 2 sets

Cool-down Pressing Linear Slides 40 to each side during cool-down

Shoulder Workouts

Warm-up Alternating Vertical Presses 20 to each side as part of warm-up

Military Presses or Alternating Dumbbell Presses Alternating Vertical Presses 20 to each side after each of the final 2 sets

Dumbbell or Machine Lateral Raises Lateral Raises

Front Raises or Upright Rows Front Shoulder Raises

Bent-over lateral raises or pec dec rear delt laterals Pulling Linear Slides

Cool-down Kayak Rows 40 during cool-down

Arm Workouts

Warm-up Tri-Resisted Curls 20 with each arm as part of warm-up

Punching Torso Twist20 to each side after 3 set completion of eacharm exercise

Triceps Press Downs, Skull Crushers or DumbbellKickbacks

Unilateral French Press 20 to each side after each of the final 2 sets

Triceps Extensions, Close Grip Bench Press orTriceps Dips

Bent-Over Triceps Extension

Barbell/dumbbell Curls, Incline Curls, Scott Curls, orPreacher Curls

Tri-Resisted Curls (ReverseGrip) or Hammer Knee Curl

Wrist Curls, Rev Wrist Curls Two sets of 20 each arm during cool-down


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6-PACKS: FOCUSED EXERCISE ROUTINESThe following short exercise programs each contain 6 exercises that focus on natural strength, flexibility and balanced musculardevelopment for a specific area of the body. These programs are purposely designed as adaptable building block componentsfor customised workouts. Each 6-Pack can be performed as a circuit or as a multiple set training program. (Performed as acircuit, only one set of each exercise is performed in rapid succession until the circuit is complete; whereas in multiple settraining, multiple sets of one exercise are completed before moving on to the next exercise.) Try these programs alone orcombine them for an individualized program that works for you. Some examples might include:

1) Select Combination Sets

Chest and Back (Days 1 and 4); Arms and Shoulders (Days 2 and 5); Legs and Core (Days 3 and 6)

2) Full Body CircuitEntire set of 6-Packs performed once as a circuit in straight succession for an intense full-body stretching, strengtheningand aerobic workout (recommended for only for those presently in good physical condition).

3) Body Part Specific Warm-up or Cool-downsOne 6-Pack circuit inserted into your normal weight-training schedule as a focused warm-up or to cool-down and limberup once the weights are at rest.

To get the most benefit from these routines, follow these guidelines for either circuit or multiple set training:CircuitPerform one set of each of the exercises in succession, resting no more than the time to reconfigure the AGT ifnecessary and perform at least two circuits during any exercise session, resting no more than 2 minutes betweencircuits.

Multiple Set TrainingPerform two or three sets of each exercise before moving onto the next one. Rest only about 20 seconds between setsand only about 20 seconds or the time required to reconfigure the AGT between exercises.

Chest Back

Exercise Repetitions/Set Exercise Repetitions/Set

Chest and F. ShoulderStretch & Cat Stretch

3 - 5 Overhead Side Stretch &Upper Back Stretch

3 - 5 Each Side

Punching Torso Twists 30 Each Side Punching Torso Twists 30 Each Side

Pressing Linear Slides 20 Each Side Front Lat Pull 20 Each Side

Figure 8s 20 Thumb Hook Axe Chop 20 Each Side

Chest and ShoulderPress Downs

20 Each Side Kayak Row 20 Each Side

Press-Ups (Various) Until Failure Leg Resisted SeatedRow

10 w/ Each Leg

Arms Shoulders


Tri Shoulder & Chest andFr Shoulder Stretch

3 - 5 Each Side Neck and Shoulder &Rear Shoulder Stretch

3 - 5 Each Side

Tri-Resist Curl (& Rev) 20 Each Side Lateral Raise 20 Each Side

Wrist & Rev Wrist Curl 20 Each Side Pulling Linear Slides 20 Each Side

Triceps Extension 20 Each Side Alt. Vertical Press 20 Each Side

Knee Hammer Curl 15 Each Leg Alt. Upright Row 20 Each Side

Unilateral French Press 20 Each Side Punching Torso Twists 30 Each Side

Legs Core


Figure 4 Stretch &Dynamic Quad Stretch

33 Each Leg

Lower Back, Cat andCobra Stretches

3 5 of each

Lunges 20 Each Leg Kayak Row 20 Each SideStep-ups 20 Each Leg Alternating Superman 20 Each Side

Unilateral Toe Press 20 Each Foot Crunch At least 20

Quad Resisted Leg Curl 20 Each Side Bicycle Crunch At least 20

Wide Stance Squat 20 Punching Torso Twists 30 Each Side

Always remember to warm-up thoroughly.


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NOTES

Documents

The Athletic Gym Towel Workout