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Exercises Guide.
Standing Exercises
Dead Lift
Exercise
Muscles Targeted
Instructions
Sets and Reps
1
3
www.viavito.com
R
Dead Lift
Hamstrings, glutes
•
Stand on the footplates and hold the bar horizontally in
both hands a shoulder distance apart with the palms facing
inwards at hip level
•
Hinge from the hips and maintain a tall torso as you fold the
body forward and glide the hands to knee level
•
Return to standing
3 sets of 15
2
4
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Summary of Contents for Viavito ROKAI
- Page 1 Exercises Guide. Standing Exercises Dead Lift Exercise Dead Lift Muscles Targeted Hamstrings, glutes Instructions • Stand on the footplates and hold the bar horizontally in both hands a shoulder distance apart with the palms facing inwards at hip level • Hinge from the hips and maintain a tall torso as you fold the body forward and glide the hands to knee level • Return to standing Sets and Reps 3 sets of 15 www.viavito.com...
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Page 2: Upright Row
Muscles Targeted Hamstrings, glutes, lower and middle back Muscles Targeted Shoulders, upper back Instructions • Stand on the footplates and hold the bar horizontally in Instructions • Stand on the footplates and hold the bar horizontally in both hands a shoulder distance apart with the palms facing both hands a shoulder distance apart with the palms facing inwards at hip level inwards • Hinge from the hips and maintain a tall torso as you fold the • Bend the arms and raise the bar to mid chest level bringing body forward and glide the hands to knee level it close to the torso • Bend the elbows and slowly pull the bar to the torso at • Return to the start position navel level keeping it horizontal as you do so Sets and Reps 3 sets of 15 • Extend the arms to knee level • Return to the start position Sets and Reps 3 sets of 15 www.viavito.com www.viavito.com... - Page 3 Muscles Targeted Shoulders, mid back and upper back Muscles Targeted Biceps Instructions • Stand on the footplates and hold the bar horizontally in Instructions • Stand on the footplates and hold the bar horizontally in both hands a shoulder distance apart with the palms facing both hands a shoulder distance apart with the palms facing inwards outwards • Hinge from the hips to tilt the torso forward – the more you • Hinge from the elbows and bring the knuckles towards lean forward the easier the exercise the shoulders keep a stable torso and avoid collapsing the • Hinge from the shoulders and bring the bar up and for- elbows against the waist throughout wards to shoulder height, keeping the back stable, the arms • Extend the arms to return to the start position extended and the bar horizontal Sets and Reps 3 sets of 12 • Return to the start position Sets and Reps 3 sets of 12 www.viavito.com www.viavito.com...
- Page 4 Stand on the footplates and hold the bar horizontally in Instructions • Stand one foot on the footplate and the other on the floor both hands a shoulder distance apart with the palms facing behind the footplate on the other side of the rower. inwards • Hold the centre of the bar in the hand opposite to the front • Bend the knees and hinge from the hips to tilt the torso for- foot with palm facing the front foot ward. The more bend the legs and lean forward, the easier • Hinge from the hips to tilt the torso forward 45 degrees the exercise is and rest your empty hand on the front thigh • Lift the long arms to align with the shoulders • Bend the arm to slowly and draw it back until it reaches the • Hinge from the elbows and bring the knuckles to face the side of the waist ceiling keeping a stable torso and ensuring the bar remains • Extend the arm to the start position horizontal Sets and Reps 3 sets of 10 each side • Extend the arms to return to the start position Sets and Reps 3 sets of 10 www.viavito.com www.viavito.com...
- Page 5 Double Leg Press Exercise Single Leg Press Muscles Targeted Glutes, hamstrings, quads Exercise Double Leg Press Instructions • Sit on the seat with one foot on the footplate and the other Muscles Targeted Glutes, hamstrings, quads rested on your toes on the floor with the knee bent Instructions • Sit on the seat with the feet on the footplates • Hold the bar in both hands and draw it into the waist and • Hold the bar in both hands and draw it into the waist and hold it there hold it there • Slowly extend the working leg and bend it again • Slowly extend both legs and bend them again Sets and Reps 3 sets of 20 on each side Sets and Reps 3 sets of 25 www.viavito.com www.viavito.com...
- Page 6 Muscles Targeted Muscles Targeted Abs and Obliques Chest, Abs and Obliques Instructions Instructions • Sit on the seat with the feet on the footplates and the • Sit on the seat with the feet on the footplates and the knees slightly bent knees slightly bent • Hold the bar in both hands with the palms facing down and • Hold the bar in one hand with the palm facing down draw it into the waist and hold it there • Rest your free hand on your hip • Rotate the ribs to one side, return to centre and then re- • Lift the bar so the hand is at waist level and the arm is long peat on the other side • Rotate from the ribs to the side on which the handle is held, bending the arm and drawing it back as you do so Sets and Reps 2 sets of 20 each side • Return to centre and then repeat Sets and Reps 2 sets of 15 each side www.viavito.com www.viavito.com...
- Page 7 Muscles Targeted Muscles Targeted Chest and shoulders Chest, biceps and shoulders Instructions Instructions • Sit on the seat with the feet on the footplates and the • Sit on the seat with the feet on the footplates and the knees slightly bent knees slightly bent • Hold the bar in both hands as wide as you can with the • Hold the bar in one hand as wide as you can with the palm palms facing down then elevate it to chest height facing down then elevate it to chest height • Slowly draw the bar in to the chest keeping the elbows high • Slowly draw the bar to the side of chest keeping the elbows and making them wide as you do so high and taking it wide as you do so • Re-extend the arms to the start position • Re-extend the arm to the start position Sets and Reps Sets and Reps 3 sets of 15 3 sets of 15 www.viavito.com www.viavito.com...
- Page 8 Chest, shoulders, biceps Triceps Instructions Instructions • Sit on the seat with the feet on the footplates and the • Sit on the seat with the feet on the footplates and the knees slightly bent knees slightly bent • Hold the bar in both hands a shoulder distance apart with • Hold the bar in both hands a shoulder distance apart with the palms facing up the palms facing down • Bend both elbows to 90 degrees and rest them on the • Bend the elbows and rest them on the knees knees • Extend the arms long • Keeping the arms bent lift them from the shoulders until • Bend the arms back to start position and repeat the elbows reach shoulder Sets and Reps 3 sets of 10 • Return to the start position Sets and Reps 3 sets of 10 www.viavito.com www.viavito.com...
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