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Summary of Contents for Nohrd WaterWorkx
- Page 1 WaterWorkx / WeightWorkx Training Hand Book...
- Page 2 100 I Arms Bilateral Curl Start position End position...
- Page 3 Arms I 105 Bilateral Curl Reverse Start position End position...
- Page 4 110 I Arms One Arm Curl Start position End position...
- Page 5 Arms I 120 Triceps Press Start position End position...
- Page 6 125 I Arms Triceps Rope Press Down Start position End position...
- Page 7 Arms I 130 Standing pullover Start position End position...
- Page 8 140 I Arms Triceps Back Kick Start position End position...
- Page 9 Notes...
- Page 10 200 I Abdominals / Lower Back / Core Sit Ups Start position End position...
- Page 11 I 201 Abdominals / Lower Back / Core Sit Ups Contraction Start position End position...
- Page 12 202 I Abdominals / Lower Back / Core Incline Sit Ups (advanced) Start position End position...
- Page 13 I 203 Abdominals / Lower Back / Core Cord Sit Up 1 Start position End position...
- Page 14 204 I Abdominals / Lower Back / Core Cord Sit Up 2 Start position End position...
- Page 15 I 205 Abdominals / Lower Back / Core Diagonal Sit Ups Start position End position...
- Page 16 210 I Abdominals / Lower Back / Core Side Raises Start position End position...
- Page 17 I 220 Abdominals / Lower Back / Core Hanging Reverse Curl Start position End position...
- Page 18 221 I Abdominals / Lower Back / Core Hanging Rotating Reverse Curl Start position End position...
- Page 19 I 222 Abdominals / Lower Back / Core Hanging Leg Lift Start position End position...
- Page 20 223 I Abdominals / Lower Back / Core Hanging Single Leg Lift Start position End position...
- Page 21 I 230 Abdominals / Lower Back / Core Reverse Curl Start position End position...
- Page 22 231 I Abdominals / Lower Back / Core Lying Straight Leg Lifts Start position End position...
- Page 23 I 240 Abdominals / Lower Back / Core Down Pull Rotation Start position End position...
- Page 24 245 I Abdominals / Lower Back / Core Up Pull Rotation Start position End position...
- Page 25 I 250 Abdominals / Lower Back / Core Vertical Rotation Start position End position...
- Page 26 260 I Abdominals / Lower Back / Core Kneeling Crunch Start position End position...
- Page 27 I 270 Abdominals / Lower Back / Core Hyperextensions Start position End position...
- Page 28 280 I Abdominals / Lower Back / Core Prone Single Leg Raise Start position End position...
- Page 29 I 285 Abdominals / Lower Back / Core Standing Back Kick Start position End position...
- Page 30 290 I Abdominals / Lower Back / Core Bent Over Back Kick Start position End position...
- Page 31 Notes...
- Page 32 300 I Legs/Buttock Save Squat Start position End position...
- Page 33 Legs/Buttock I 310 Squat Jump Start position End position...
- Page 34 320 I Legs/Buttock Abductor Kick Start position End position...
- Page 35 Legs/Buttock I 330 Adductor Kick Start position End position...
- Page 36 340 I Legs/Buttock Standing Back Kick Start position End position...
- Page 37 Legs/Buttock I 350 Bent Over Back Kick Start position End position...
- Page 38 360 I Legs/Buttock Leg Extensions Start position End position...
- Page 39 Legs/Buttock I 370 One Leg Press Start position End position...
- Page 40 380 I Legs/Buttock Calf Raises Start position End position...
- Page 41 Legs/Buttock I 390 Step Up Start position End position...
- Page 42 400 I Shoulders Shoulder Press Start position End position...
- Page 43 Shoulders I 410 Single Arm Lateral Raise Start position End position...
- Page 44 420 I Shoulders Front Raise Start position End position...
- Page 45 Shoulders I 430 Front Press Start position End position...
- Page 46 440 I Shoulders Shoulder Pull Start position End position...
- Page 47 Shoulders I 450 Shrugs Start position End position...
- Page 48 460 I Shoulders Lateral Raise with Rotation Start position End position...
- Page 49 Shoulders I 470 Inward Rotation Start position End position...
- Page 50 480 I Shoulders Outward Rotation Start position End position...
- Page 51 Notes...
- Page 52 500 I Back Seated Row Start position End position...
- Page 53 Back I 510 Single Arm Bent Over Row Start position End position...
- Page 54 520 I Back Lat Pull Down (Behind) Start position End position...
- Page 55 Back I 530 Lat Pull Down (Front) Start position End position...
- Page 56 540 I Back Supine Row Start position End position...
- Page 57 Back I 550 Chin Up Start position End position...
- Page 58 551 I Back High Intensity Chin Up Start position End position...
- Page 59 Back I 560 Lying Bench Pull Start position End position...
- Page 60 570 I Back One Arm Pull Start position End position...
- Page 61 Back I 575 Active One Arm Pull Start position End position...
- Page 62 580 I Back Vertical Lateral Pull Start position End position...
- Page 63 Notes...
- Page 64 600 I Chest Push Up Start position End position...
- Page 65 Chest I 610 Easy Push Up Start position End position...
- Page 66 620 I Chest Chest Isolation Start position End position...
- Page 67 Chest I 630 Chest Rotation Start position End position...
- Page 68 640 I Chest Box Down Start position End position...
- Page 69 Chest I 650 Pull Over Start position End position...
- Page 70 660 I Chest One Arm Press Start position End position...
- Page 71 Chest I 665 Active One Arm Press Start position End position...
- Page 72 670 I Chest Vertical Medial Pull Start position End position...
- Page 73 Notes...
- Page 74 01 I WaterWorkx Weight Lifting Start position End position...
- Page 75 WaterWorkx I 02 Archery Start position End position...
- Page 76 03 I WaterWorkx Canoe Start position End position...
- Page 77 WaterWorkx I 04 Kickboxing Start position End position...
- Page 78 05 I WaterWorkx Shot Put Start position End position...
- Page 79 WaterWorkx I 06 Cross Country Skiing Start position End position...
- Page 80 07 I WaterWorkx Punch Start position End position...
- Page 81 WaterWorkx I 08 Ski Jump Start position End position...
- Page 82 09 I WaterWorkx Snatch Start position End position...
- Page 83 WaterWorkx I 10 Upper Cut Start position End position...
- Page 84 Stretching Stretching The following pages show stretches for the whole body.
- Page 85 Stretching Stretching The stretch should be held for between 30 seconds and 2 minutes.
- Page 86 Stretching Stretching Hold the stretch. WARNING: Do not bounce!
- Page 87 Stretching Stretching Stretch only as far as comfortable, you should not feel any pain.
- Page 88 Stretching Stretching Stretching promotes flexibility and prevents injuries.
- Page 89 Stretching Stretching Do not stretch before training, but rather after a short warm-up.
- Page 90 WaterRower GmbH Otto-Hahn-Straße 75 48529 Nordhorn Germany Tel. +49 (0) 59 21 - 17 98 400 Fax +49 (0) 59 21 - 17 98 411 www.nohrd.com...
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