Most exercises presented here may be accomplished with feet-on-floor or feet-on-footrest. With feet-on-footrest, pelvis is turned under and a greater emphasis is placed on abdominal and oblique muscles. With feet-on-floor, the pelvis is released and greater emphasis is placed on back muscles.

Seated w/Feet-on-Floor Exercises    Seated w/Feet-on-Footrest Exercises

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

With variable resistance, the Endless Rope allows strength and endurance development through progressively challenging programs.

For an aerobic effect, sit on the machine and pull hundreds, even thousands of feet of rope at a light setting. During long sets try varying the exercise in order to shift the load from one muscle group to another.

• Try pre-setting your distance or time and pull the rope as fast as you can.
• Try each exercise in a sprint fashion.
• Try varying the resistance from interval to interval.

Muscular strength and power can be developed when heavier resistance is applied and exhaustion is achieved in short distances and/or times. Since this machine employs a hydraulic fluid system, resistance increases proportionally to the speed at which the rope is pulled. Even at a light setting greater resistance can be achieved when the rope is pulled at high speed. Lighter settings allow greater hand speed which increases coordination and muscular recruitment. We have found that the greatest muscular recruitment and physical conditioning challenge is achieved at a light setting when the user pulls the rope as fast as possible to exhaustion. Improvements in power will result by increasing the frequency of muscular contractions (working fast) under lighter loads, instead of focusing on strength alone. Power is not just a result of strength, but strength multiplied by speed. Be fast and strong!