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When doing the feet-on-footrest exercises it is vital
to maintain a tight hollow position. Leaning backward increases the load
factor on the abdominal region. If a hollow position is not maintained,
the emphasis shifts to the lower back. To avoid potential back injury,
maintain hollow position throughout exercises.
 Chest,
Tricep, Obliques
  
- While maintaining tight hollow in torso, lean back slightly, reach
just above head with right hand, grip rope and bring elbow down and
through center-line extending forearm between legs, reaching under
left leg. Release rope at full extension. At full extension of
forearm, crunch side-to-side. Repeat on left side and continue
alternating from side to side (right shoulder to right hip, left
shoulder to left hip.) Variation: At full extension of forearm,
crunch side-to-side (right shoulder towards left hip, left shoulder
to right hip.) Emphasis on oppositional twisting of torso.
Pectoral
- While maintaining slight hollow in torso, reach slightly above
head with right hand, maintain straight arm and cross center-line
and release rope under left leg. Repeat and alternate from side to
side.
Tricep
- While maintaining slight hollow in torso, keeping elbows tucked to
ribs reach hand up (approximately shoulder height) to rope with
right hand in regular grip (thumbs up). Press forearm down between
legs, release rope at full extension. Repeat on left side and
continue alternating from side to side.
| ROUTINE KEY |
Arch = shoulders back, chest out, ribs out |
Hollow = shoulders forward, stomach in, ribs in |
Regular Grip = grasp rope with thumb up |
Reverse Grip = grasp rope with thumb down |
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