Ab Lounge 2 Workout Progression - Fitness Quest AB LOUNGE 2 Owner's Manual

8. Lateral Jackknife
This exercise will isolate the rectus
abdominis and obliques, as well as
the quadratus lumborum muscles of
the lower back. Roll into a sidelying
position on the unit. Bend the elbow
of your lower arm and rest your head
on that arm. Reach overhead with
your top arm and lightly hold the pull
up strap. Bend the knees slightly and
rest the feet on the foot rest. Exhale
and bend your torso to the side.
Pause at the end of the movement,
inhale and slowly return to the
starting position. Laterally flex from
the waist, rather than pulling with
your arms. Perform five-second
repetitions as described in the
Basic Jackknife. After completing
the repetitions on one side, carefully
turn over, lie on your other side
and repeat the same number of
repetitions. See FIG. 17 & 18.
A 2
B LOUNGE WORKOUT PROGRESSION
Use this chart to help you progress your workouts in a safe and effective manner.
If you miss a few days of workouts, go back to the level that you were working at
previous to the missed time. Proper progression will help you achieve better results.
Fitness Level
# of Reps
BEGINNER 8 - 10 to fatigue
INTERMEDIATE 10 - 12 to fatigue
ADVANCED 12 - 15 to fatigue
FIG. 17
FIG. 18
# of Sets - # of Sets -
Basic Routine Bonus Routine
1 set
none
2 sets 1 set
2 sets 2 sets
14
4. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in
front of you and keep that foot flat against the ground. With
your hands resting lightly on your thighs, bend your back leg
and lean forward slightly from your hips until you feel a stretch
in the back of your thigh. Be sure to lean forward from the hip
joint rather than bending at your waist. Hold for 20 to 30
seconds. Repeat for the opposite leg.
5. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the
floor. Bend one leg at the knee. Keeping both shoulders
flat on the floor, gently grasp the bent knee with your
hands and pull it over your body and towards the
ground. You should feel a stretch in your hips,
abdominals and lower back. Hold for 20 to 30
seconds and release. Repeat for opposite side.
6. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your
feet are together. Place your hands on your ankles. Lean
forward from the waist and press down lightly on the inside
of your knees. You should feel a stretch in the muscles of
your inside thigh.
7. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms
hang relaxed on either side of your body. Expand your chest
and pull your shoulders back. Bend your elbows slightly and
clasp your hands behind your back. Slowly straighten your
arms as you lift your hands upward. Raise your hands
upward until you feel mild tension in your shoulder and
chest region. Hold for 20 to 30 seconds. Lower your arms to
their original position and bend your elbows. Release your
hands and return them to your sides.
7