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WaterRower WaterWorkx Handbook

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T R A I N I N G H A N D B O O K

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Summary of Contents for WaterRower WaterWorkx

  • Page 1 T R A I N I N G H A N D B O O K...
  • Page 2 The WaterWorkx is the first patented Body Toner that uses water to create a natural, smooth and self-determined resistance with variable resistance. The WaterWorkx has been designed to allow each and every user to work at their own pace and intensity. This makes the WaterWorkx a machine suitable for all users, whatever your age, fitness level or aspiration.
  • Page 3 Eccentric muscle contraction is proven to result in greater muscle damage and soreness. WaterWorkx will enable you to train all major muscle groups – individually and in combination with each other. Arms, legs, chest, abdominals and glutes can be individually toned, while your back and joints become flexible and resilient.
  • Page 4 Training There are two basic, correlated workout approaches: 1. Classic Training You conduct/execute an exercise as closely as possible to the training ideal 2. Differential Training You develop a personal training style Both approaches ultimately form an entity or rather a methodical workout structure.
  • Page 5 Training Use the scientific exercise guidelines drawn up in this manual to ensure you progress steadily in achieving your personal training goals. First, choose between - Full-body training - Training a body zone Then decide on either - Endurance training / 20 repetitions / light resistance - Strength training / 10 repetitions / heavy resistance Additional Circuit Training: choose, for example, a full-body power-endurance routine.
  • Page 6 - Strength training / 10 repetitions / heavy resistance Tip: Enter the numbers in pencil on the table, so you can easily change your program and insert new exercises. Blank tables can be downloaded and printed from the following website www.waterworkx.com...
  • Page 7 Whole body training Enter in the left column (grey) the number of repetitions. In the blank rows you can fill in your own training programs.
  • Page 8 Warm up your full body, particularly those body zones, which you intend to train. An ideal warm up exercise is rowing on the WaterRower. A ten minute warm up on the WaterRower gets you ready for your training with the WaterWorkx.
  • Page 9 "Differential training" is an innovative training approach, which puts the individual first. Variety in training offers the best results, which is why there are so many exercise combinations offered using the WaterWorkx. The human body develops through practical experiences, which should be numerous and diverse.
  • Page 10 100 I Arms Bilateral Curl Accessories Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed position - Hold the handle with an underhand grip;...
  • Page 11 Arms I 105 Bilateral Curl Reverse Accessories Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed position - Hold the handle with an overhand grip;...
  • Page 12 110 I Arms One Arm Curl Accessories Use the keystone grip - Upright position, parallel to the Training Station - Parallel foot position, hip distance apart, with your knees slightly bent - Draw the handle up and across the upper body - Maintain a strong upper body position Additional effect This exercise trains:...
  • Page 13 Arms I 120 Triceps Press Accessories Use the short or long bar - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are in a back and relaxed position - Position hands over bar; thumbs facing up together - From the 90°...
  • Page 14 125 I Arms Triceps Rope Press Down Accessories Use the rope - Upright position - Parallel foot position, hip distance apart, with your knees slightly bent - Shoulders are down and relaxed - Hold rope with thumbs facing up - From a 90º flexion, straighten the arm to full extension - Rotate the thumbs together This exercise trains:...
  • Page 15 Arms I 130 Standing pullover Accessories Use the rope - Wide stance step position, with your knees slightly bent - Tilt the upper body in a forward position - Upper arms are parallel to the ground - Hands are positioned behind the head with thumbs facing backwards - Extend the arms straight, keeping This exercise trains:...
  • Page 16 140 I Arms Triceps Back Kick Accessories Use the rope - Wide stance step position in front of the Training Station - Hold the rungs with the non-working hand to support the upper body in a bent over position - Holding the rope with the working arm; this arm is bent with the elbow tucked in to the body - Straighten the arm drawing the rope...
  • Page 17 Notes...
  • Page 18 200 I Abdominals / Lower Back / Core Sit Ups - Supine position on the bench - Feet are fixed in the rungs, 90° knee flexion - Elbows are out to the side - Fingers touch the temples - Lift the upper body up so elbows touch knees Additional effect Stabilization of the...
  • Page 19 I 201 Abdominals / Lower Back / Core Sit Ups Contraction - Supine position on the bench - Feet are fixed in the rungs, 90° knee flexion - Elbows are out to the side - Fingers touch the temples - Lift the upper body up so elbows touch knees, lower to just before the bench, maintaining...
  • Page 20 202 I Abdominals / Lower Back / Core Incline Sit Ups (advanced) - Supine position on the bench - Feet are fixed in the rungs, 90° knee flexion - Elbow are out to the side - Fingers touch the temples - Lift the upper body up so elbows touch the knees This is an advanced exercise and you...
  • Page 21 I 203 Abdominals / Lower Back / Core Cord Sit Up 1 Accessories Use the rope - Supine position on the bench - Arms stretched upwards, hands are holding the cord - Knees are bent and feet positioned on the bench - Curl the upper body up and draw the cord between the knees Additional effect...
  • Page 22 204 I Abdominals / Lower Back / Core Cord Sit Up 2 Accessories Use the rope - Supine position on the bench - Arms stretched upwards, hands are holding the cord - Bend the knees to 90° and feet are off the bench - Holding the cord, curl the upper body and draw the cord past the legs Additional effect...
  • Page 23 I 205 Abdominals / Lower Back / Core Diagonal Sit Ups - Lying supine on the bench - Feet are fixed in rungs, 90° knee angle - Elbows are out to the side - Finger in contact with the temples - Lift the upper body and rotate, touching opposite elbow to...
  • Page 24 210 I Abdominals / Lower Back / Core Side Raises - Lying on your side on the bench - Feet are fixed under the rungs - Elbows out to the side - Fingertips to the temples - Lift the upper body sideways up off the bench Additional effect Functional training of the muscles of the...
  • Page 25 I 220 Abdominals / Lower Back / Core Hanging Reverse Curl - Hanging with back supported against the bench - Feet just touching the ground - Bend knees and lift up to 90º Additional effect Mobilisation of the shoulder joints and traction on the spine for good mobility This exercise trains: - Abdominal muscle...
  • Page 26 221 I Abdominals / Lower Back / Core Hanging Rotating Reverse Curl - Hanging with back supported against the back bench - Feet just touching the ground - Lift kness and bend to 90° - Rotate the knees side to side keeping the knees at 90°...
  • Page 27 I 222 Abdominals / Lower Back / Core Hanging Leg Lift - Hanging with back supported against the back bench - Feet just touching the ground - Raise both legs up to 90° - Keep foot flexed and toes up Additional effect Training of the front thigh (quadriceps) muscles...
  • Page 28 223 I Abdominals / Lower Back / Core Hanging Single Leg Lift - Hanging with back supported against the bench - Feet are just touching the ground - Alternating right and left - Lifting one leg at a time up to 90°...

  • Page 29: Reverse Curl

    I 230 Abdominals / Lower Back / Core Reverse Curl - Lying in a supine position on the bench with lower back pressed into the bench and knees bent - Hands are positioned above the head on the rungs for support - Curl the knees up and into the chest Additional effect...
  • Page 30 231 I Abdominals / Lower Back / Core Lying Straight Leg Lifts - Lying in a supine position on the bench with lower back pressed into the bench - Stretch out the legs - Hands positioned on the rungs for support - Lift both legs upwards, keeping lower back pushed into the bench...
  • Page 31 I 240 Abdominals / Lower Back / Core Down Pull Rotation Accessories Use keystone grip - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to Training Station - Grip with both hands - Rotate the upper body - Drawing the handle diagonally across the body from above to...
  • Page 32 245 I Abdominals / Lower Back / Core Up Pull Rotation Accessories Use keystone grip - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to the Training Station - Grip the handle with both hands - Lift the handle diagonally and rotate the upper body - Lead with the handle and rotate...

  • Page 33: Vertical Rotation

    I 250 Abdominals / Lower Back / Core Vertical Rotation Accessories Use mid pulley - Upright position - Parallel foot position, slightly wider than shoulder width apart - Body is parallel to the Training Station - Hips in a fixed forward facing position - Torso is rotated - Gripping the handle with both...
  • Page 34 260 I Abdominals / Lower Back / Core Kneeling Crunch Accessories Use rope - Kneeling in front of the Training Station - Head positioned between the two arms of the rope - Holding the rope at chest height with thumbs up - Curl the upper body down to the floor Additional effect Lengthening effect on the lower back...
  • Page 35 I 270 Abdominals / Lower Back / Core Hyperextensions - Lying prone on the bench - Feet are fixed under the rungs - Fingers on the temples and elbows out to the side - Lift the upper body to about 45°, keep the elbows out to the side Additional effect...
  • Page 36 280 I Abdominals / Lower Back / Core Prone Single Leg Raise - Lying prone on the bench - Hands are positioned on the rungs - Knees are bent slightly - Alternate raising the right and left leg Additional effect Tight buttock muscles This exercise trains: - Back (Erector Spinae)
  • Page 37 I 285 Abdominals / Lower Back / Core Standing Back Kick Accessories Foot-cuff - Upright position - Hands are positioned on the rungs for support - Lift the back leg behind you with a straight leg Additional effect Tight buttock muscles This exercise trains: - Back (Erector Spinae) muscles...
  • Page 38 290 I Abdominals / Lower Back / Core Bent Over Back Kick - Standing with upper body parallel to the ground - Hands are positioned on the rungs to stabilize the body Additional effect Tight buttock muscles This exercise trains: - Back (Erector Spinae) muscles (M.
  • Page 39 Notes...
  • Page 40 300 I Legs/Buttock Save Squat - Upright position - Parallel foot position, shoulder width apart - Hands are positioned on the rungs - Bend the knees to 90° - Keep the body weight on the heels of your feet - Keep the back straight Additional effect Functional training of the muscles of the lower back for an upright posture,...
  • Page 41 Legs/Buttock I 310 Squat Jump Accessories Use long bar - Bend the knees to 90° - Parallel foot position, shoulder width apart - Position your body weight on the heels - Back is straight - Grip handle behind the body with thumbs facing inwards - Straighten the legs to stand upright...
  • Page 42 320 I Legs/Buttock Abductor Kick Accessories Use foot-cuff - Standing on one leg, parallel to the Training Station - Arms distance away from the Training Station - Position arm on the rung for support - Keeping an upright body position, lift the working leg out to the side with the foot flexed This exercise trains:...
  • Page 43 Legs/Buttock I 330 Adductor Kick Accessories Use foot-cuff - Standing on one leg, parallel to the Training Station - Arm is positioned on the Training Station at shoulder height - Draw the working leg towards the body and past the supporting leg - Keep an upright body position This exercise trains:...
  • Page 44 340 I Legs/Buttock Standing Back Kick Accessories Use foot-cuff - Standing upright facing the Training Station, hands on rungs for support - Stretch working leg behind you, keep the supporting leg firm but soft in the knee Additional effect Functional training of the muscles of the lower back for an upright posture, This exercise trains: - Large buttocks muscle...
  • Page 45 Legs/Buttock I 350 Bent Over Back Kick - Upper body is bent over and parallel to the ground - Position the hands on the rungs to stabilize the body - Bend and lift one leg up behind you - Keep the opposite leg bent softly at the knee and firmly on the ground for support Additional effect...

  • Page 46: Leg Extensions

    360 I Legs/Buttock Leg Extensions Accessories Use foot-cuff - In a seated upright 90 ° position - Hands are positioned on the rungs for support - The working leg positioned so the hollow of the knee is directly over the seat edge - The cuff is positioned on the top of the foot - Extend the knee upwards keeping the...
  • Page 47 Legs/Buttock I 370 One Leg Press Accessories Use foot-cuff - In a supine position on the bench, pushing the lower back into the bench - Position the non working leg on the bench for support - Bend the working leg and place into the foot-cuff - Keep the knee angle of the hip at approximately 90°...
  • Page 48 380 I Legs/Buttock Calf Raises - Stand with your toes on the bottom rung of the Training Station - Position your hands on the rungs to stabilize the body - Lower your heals as far as possible - Standing on your toes, lift the body and heels up Additional effect Flexibility of the Achilles tendon...
  • Page 49 Legs/Buttock I 390 Step Up - Stand on one leg facing the Training Station - Position the other leg on a rung height so your thigh is parallel to the floor - Position the hands higher up on the rungs for support - Extend the leg on the rung to lift the upper body up and towards the Training Station...

  • Page 50: Shoulder Press

    400 I Shoulders Shoulder Press Accessories Use long bar - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Position the bar comfortably behind the neck with a wide grip and thumbs facing inwards - Extend the arms and bar upwards - Keep knees slightly bent and posture strong...
  • Page 51 Shoulders I 410 Single Arm Lateral Raise Accessories Use keystone grip - Upright position, parallel to the Training Station - Parallel foot position, hip width apart - Knees are slightly bent - Opposite arm is extended for support and core is stabilized - Engage the core when raising the arm up and outwards This exercise trains:...

  • Page 52: Front Raise

    420 I Shoulders Front Raise Accessories Use short bar - Upright position with back supported against the Training Station - Parallel foot position, hip width apart - Knees are slightly bent - Hands hold the bar with thumbs facing inwards - Extends the arms up to face height, keeping them parallel This exercise trains:...
  • Page 53 Shoulders I 430 Front Press Accessories Use long bar - Upright position - Feet are positioned apart in an active step position - Knees are slightly bent - Core is engaged - Bar is set at chest height - Wide grip on the bar with thumbs inwards This exercise trains: - Deltoid shoulder...
  • Page 54 440 I Shoulders Shoulder Pull Accessories Use rope - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Arms stretched holding the rope with thumbs inwards - Lift the rope up towards the chin, hands touch, elbows are up and outwards at the top of the draw This exercise trains:...
  • Page 55 Shoulders I 450 Shrugs Accessories Use short bar - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Arms stretched holding the bar with thumbs inwards - Keeping the arms straight, shrug the shoulders up to below the ears and release slowly downwards This exercise trains: - Trapezius (Neck and...
  • Page 56 460 I Shoulders Lateral Raise with Rotation Accessories Use keystone grip - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - One arm is positioned on the Training Station for support - Holding the grip with palm facing towards the body - Lift the arm diagonally and rotate the thumb from the inside outwards so the...
  • Page 57 Shoulders I 470 Inward Rotation Accessories Use mid pulley - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Working arm is bent at a 90 ° angle and positioned outwards from the body - Hold the handle with thumb upwards - Rotate the forearm inwards...
  • Page 58 480 I Shoulders Outward Rotation Accessories Use mid pulley - Upright position - Parallel foot position, hip width apart - Knees are slightly bent - Working arm is bent at a 90 ° angle and positioned across the body - Hold the handle with thumb upwards - Rotate the forearm outwards keeping the upper arm stable and elbow close to the body...
  • Page 59 Notes...
  • Page 60 500 I Back Seated Row Accessories Use short or long bar - In a seated position with a strong posture - Position the feet on the ends of the Training Station with bent knees - Arms stretched out front - Draw the bar in towards the lower ribs using the shoulders and back muscles Additional effect This exercise trains:...
  • Page 61 Back I 510 Single Arm Bent Over Row Accessories Use keystone grip - In a bent over position with one knee and hand on the bench for support - The working arm is extended holding the grip with thumb facing forwards - Draw the arm towards the chest, elbow goes behind the body, twist the upper back for extra reach...
  • Page 62 520 I Back Lat Pull Down (Behind) Accessories Use long bar - Adjust the lower seated bench to a height to support a seated position - Position the body forwards away from the back bench - Arms extended over head with a wide grip on the bar and thumbs inwards - Draw the bar behind the neck,...
  • Page 63 Back I 530 Lat Pull Down (Front) Accessories Use long bar - Adjust the lower seated bench to a height to support a seated position - Arms extended over head with a wide grip on the bar and thumbs inwards - Pull the bar down towards the chest This exercise trains:...
  • Page 64 540 I Back Supine Row Accessories Use long bar - Lying in the supine position on the bench - Lift your knees and cross your lower leg - Wide grip on the bar with thumbs inwards - Ensure the lumbar spine is pushed into the bench - Pull the bar towards the body and make contact with the chest...
  • Page 65 Back I 550 Chin Up - Hang from the top bar with feet supported on the lower rungs - Lift the body so your chin is above the bar This exercise trains: - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M.
  • Page 66 551 I Back High Intensity Chin Up - Hang with arms extended from the top bar - Lower legs are bent and crossed - Lift your chin up above the bar This exercise trains: - Wide back muscle (Latissimus dorsi) - Trapezius (Neck and Upper Back) muscle (M.
  • Page 67 Back I 560 Lying Bench Pull Accessories Use long bar - Lying in a prone position - Lower legs are crossed and bent at the knees - Arms are straight and holding onto the wide bar - Thumbs are positioned inwards - Draw the bar in towards the chest till it makes contact with the bench...
  • Page 68 570 I Back One Arm Pull Accessories Use Mid Pulley - Upright position - Parallel foot and shoulder position - Core is engaged - Hold the grip with thumb up, arm is extended out in front of the body, draw the handle straight towards the chest - Elbow is positioned behind the body This exercise trains:...
  • Page 69 Back I 575 Active One Arm Pull Accessories Use Mid Pulley - Standing in an upright body position with feet in the active step position - Core is engaged - Draw the working arm towards the body to make contact with the lower rib cage - At the same time lift the knee sideways up and through during...
  • Page 70 580 I Back Vertical Lateral Pull Accessories Use Mid Pulley - Upright position - Parallel foot position, hip distant apart - Body is parallel to the Training Station and to the direction of the pull - The working arm has palm facing forwards and thumbs up - The working arm draws the outwards in a semi circle...
  • Page 71 Notes...
  • Page 72 600 I Chest Push Up - Lying in a prone position - Tops of the feet positioned on the wooded rungs (at a height comfortable for you) - Hips and knees are raised off the floor - Hands are next to the shoulders with thumbs facing inwards and the chest is on the ground...
  • Page 73 Chest I 610 Easy Push Up - Lying in a prone position - Tops of the feet positioned on the wooded rungs (at a height comfortable for you) - Knees are off the floor - Hands are positioned next to the shoulders with thumbs facing inwards and the chest is on the ground...
  • Page 74 620 I Chest Chest Isolation Accessories Use keystone grip - Wide stance, body parallel to the Training Station - Parallel foot and shoulder position - Place the non working hand on hip for stability - The working arm is in a stretched position, bend the arm upwards and towards the opposite shoulder This exercise trains:...
  • Page 75 Chest I 630 Chest Rotation Accessories Use keystone grip - Standing in a wide stance upright position parallel to the Training Station - Parallel foot and shoulder position - Position the free hand on the abdominal wall - Pull the working arm diagonally from above the shoulder to the below and past the opposite hip This exercise trains:...
  • Page 76 640 I Chest Box Down Accessories Use keystone grip - In a wide stance step position - Working arm is held at chest height with palm facing downwards - Elbow is behind the body and shoulders are in a back and downward position - Push the arm down and at a 45 °...
  • Page 77 Chest I 650 Pull Over Accessories Use rope - In a supported seated position - Arms are extended above, holding the rope - Pull the arms down towards the inner thighs - Engage the chest muscles Additional effect This exercise trains: - Large pectoral muscle Mobilization of the shoulders (M.
  • Page 78 660 I Chest One Arm Press Accessories Use Mid Pulley - Upright stance - Parallel foot and shoulder position - Body is parallel to the Training Station - Core is engaged - Working arm pushes forward to an almost straight position Additional effect This exercise trains: - Large pectoral muscle...
  • Page 79 Chest I 665 Active One Arm Press Accessories Use Mid Pulley - Upright stance - Feet are positioned apart in an active step position - Body is parallel to the Training Station - Core is engaged - Working arm pushes forward, while the opposite knee lifts - Hold for 2 seconds This exercise trains:...
  • Page 80 670 I Chest Vertical Medial Pull Accessories Use Mid Pulley - Upright stance - Parallel foot position, hip distance apart - Body is parallel to the direction of the pull - The working arm has palm facing forwards with thumbs up - The working arm moves the handle in a semicircle towards the opposite hip which simultaneously rotates internally...
  • Page 81 Notes...
  • Page 82 Stretching Stretching The following pages show stretches for the whole body. Calf Rear thigh (Hamstrings) Front thigh Inner thigh muscles (Quadriceps) (Adductors)
  • Page 83 Stretching Stretching The stretch should be held for between 30 seconds and 2 minutes. Deep buttock muscles Superficial buttocks muscles Chest muscles / Chest muscles abdominal muscles...
  • Page 84 Stretching Stretching Hold the stretch. WARNING: Do not bounce! Upper back muscles Middle back muscle Side torso muscles / Chest Middle back muscle...
  • Page 85 Stretching Stretching Stretch only as far as comfortable, you should not feel any pain. Abdominal muscles Chest muscles / Torso muscles / Buttock muscles Rear thigh Shoulder muscles (Hamstrings)
  • Page 86 Stretching Stretching Stretching promotes flexibility and prevents injuries. Back Upper Arm Muscles Deep Buttock / (Triceps) Hip Muscles Extending the lower back Upper Back / Shoulder Muscles...
  • Page 87 Stretching Stretching Do not stretch before training, but rather after a short warm-up. Inner Thigh Muscles Neck Muscles (Adductors) Chest Muscles Back Extension...
  • Page 88 WaterRower UK 25 Acton Park Estate The Vale London W3 7QE Tel: +44 (0)20 8749 9090 Fax: +44 (0)20 8749 8600 WaterRower US 560 Metacom Avenue Warren RI 02885 Tel: +1 (401) 247 7742 Fax: +1 (401) 247 7743 www.waterrower.com...