Home / Performance Instructions

STRENGTHENING


Turn the power as high as you can tolerate it. Do as many as possible.

The exercises below are what we suggest to create the best results. Each of them are isometric meaning you hold each position for a period of time instead of contracting and extending your muscles. Hold for 10 -15 seconds, rest, and repeat as many times as you can. You can do these with or without weights depending on how intense you want your workout to be each day.

BICEPS

HOLD THE CURL

Stand and hold your hand or the weight with your arms hanging by your sides and your palms facing forward. Bend your elbows until they’re at 90 degrees and your forearms are parallel to the floor.

TRICEPS

TRICEPS PULL

This can be done with gym equipment or a towel. Place the towel around your neck or pull the equipment's handles down infant of you so that the ends are resting on your chest. Grasp the ends with your hands and begin pulling toward the floor. Keep your feet on the floor and your back straight throughout the movement.

TRAPS

SHRUG

Keep your chin up, facing straight ahead, and your neck straight. Bring your shoulders as high up toward your ears as you can. Hold the position so that you feel the resistance of your muscles.

PECTORALS

ISOMETRIC PUSH UP

To perform an isometric push-up, start out as you would with a normal push-up. When lowering your body, stop the motion half-way and hold rather than lowering yourself all the way down.

ABDOMINALS

PLANK

Start on the floor on your hands and knees. Place your hands or forearms directly under your shoulders. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold.

GLUTES

SQUAT

Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart. Bring your hands in front of you with or without weight. Sit back and down like you're sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles and your back as straight as possible.

QUADS

LUNGE

Stand tall with feet shoulder width apart. Take a big step forward with right leg. Lower your body until right thigh is parallel to the floor and right shin is vertical. Do not let your knee go past right toe. Hold this position before switching to the other leg.

HAMSTRINGS

GLUTE BRIDGE

Lie down with your back, palms, and feet flat on the floor, knees bent. Press both feet into the ground as you raise both hips up toward the ceiling. At the top of the movement, squeeze your glutes together to ensure you don’t arch or drop your lower back. Hold this position then lower your hips back to the ground.

CALVES

CALF RAISE

Standing upright, facing forward, raise yourself up onto the ball of your foot to engage your calf muscles. Hold this position before lowering yourself down.