Lower Position Exercises
Exercises with the Ankle Strap
20. Firm the Inner Thighs – Leg Crosses
Fasten the ankle strap to the poly cable. Stand at a right angle to the unit. Attach the ankle strap to your ankle nearest the unit. Move away from the unit until the poly cable is taut. Swing your leg nearest the unit across your body. Return to the starting position. Complete your repetitions and do the exercise with your other leg.
21. Firm the Outer Thighs – Sideways Leg Stretches
Fasten the ankle strap to the poly cable. Stand at a right angle to the unit. Attach the ankle strap to your leg farthest from the unit. Move away from the unit until the poly cable is taut. Keep your weight over your leg nearest the unit. Raise your leg farthest from the unit sideways and up. Return to the starting position. Complete your repetitions and do the exercise with your other leg.
22. Strengthen the Rear Thigh Muscles – Leg Curl
Fasten the ankle strap to the poly cable. Stand facing away from the unit. Attach the ankle strap to one leg. Move away from the unit until the poly cable is taut. Lie face down on the floor or on an exercise mat. Raise your attached leg up and forward by bending your knee. Complete your repetitions and do the exercise with your other leg.
23. Strengthen the Hip Muscles – Backward Leg Raises
Fasten the ankle strap to the poly cable. Stand facing the unit. Attach the ankle strap to one leg. Move away from the unit until the poly cable is taut. Step back with your free leg and shift your weight to it. Swing your attached leg back and up. Return to the starting position. Complete your repetitions and do the exercise with your other leg.
Tip: Try to keep your foot touching the floor as you move it back to develop the back of the thighs.
24. Strengthen the Front Thigh Muscles – Forward Leg Raises
Fasten the ankle strap to the poly cable. Stand with your back to the unit. Attach the ankle strap to one leg. Move away from the unit until the poly cable is taut. Step back with your attached leg and shift your weight to the other leg. Swing your attached leg forward and up. Return to the starting position. Complete your repetitions and do the exercise with your other leg.
Tip: Try to keep your leg straight to stress the intended muscles.
Exercises with the Double Handle
25. Strengthen the Chest and Back – Pull-Overs
Fasten the two handles to the poly cable. Lay the poly cable and the two-handle set on the floor. Lie on your back facing away from the unit, arms extended above your head. Grasp the handles with your hands close together, your palms up, and poly cable taut. Pull your arms up, forward, and down until your hands touch your thighs. Return to the starting position.
Tip: Try to keep your arms straight to build your chest and back.
26. Strengthen the Back – Back Stroke
Fasten the two handles to the poly cable. Lay the poly cable and the two-two handle set on the floor. Lie on your back facing away from the unit and stretch your arms to the rear. Grasp the handles with your hands close together, your palms up, and poly cable taut. Pull your arms sideways and forward until your hands touch the sides of your hips. Return to the starting position.
Tip: Try to keep your arms touching the floor during the exercise.
27. Develop the Back of the Shoulders – Shoulder Stretches
Fasten the two handles to the poly cable. Stand facing the unit. Grasp one handle in each hand and move away from the unit until the poly cable is taut. Spread your arms and pull them up and back. Return to the starting position.
Tip: Pull your shoulders back during both parts of the exercise to improve your posture.
28. Strengthen Biceps – Arm Curls
Fasten the two handles to the poly cable. Stand facing the unit. Grasp one handle in each hand with an underhand grip. Move away from the unit until the poly cable is taut. Hold both arms straight, with elbows touching your sides. Curl your arms upward, while keeping your elbows at your sides. Return to the starting position.
Exercises with the Single Handle
29. Strengthen the Shoulder Muscles Used in Racquet Sports - Backhand
Fasten the single handle to the poly cable. Stand at a right angle to the unit. Grasp the handle with one hand by reaching across your body. Move away from the unit until the poly cable is taut. Make a backhand stroke with your arm by pulling the poly cable across your body. Return to the starting position. Complete your repetitions and do the exercise with your other arm.
Tip: Turn your hips on follow-through.
30. Strengthen the Arms and Chest Muscles Used in Racquet Sports - Forehand
Fasten the single handle to the poly cable. Stand at a right angle to the unit. Grasp the handle with your hand nearest the unit. Move away from the unit until the poly cable is taut. Make a forehand stroke by straightening your arm and pulling the poly cable across your body. Complete your repetitions and do the exercise with your other arm.
Tip: Turn your trunk and bring your rear foot forward on follow-through.
"Knowing is not enough; we must apply.
Willing is not enough, we must do."
