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SLASTIX TRICEPS PRESS

The Slastix triceps press is an effective exercise for targeting the triceps muscles.

  • Stand with feet shoulder width apart and pointed straight ahead. 
  • Hold the handles with the palms facing down, elbows locked at the sides and lower arm parallel to the ground. 
  • Push hands towards the outside of the hips by extending the elbows.
  • Hold for 1-2 seconds.
    Slowly return to starting position.
  • Repeat for prescribed number of repetitions. 
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SLASTIX STRAIGHT ARM PULLDOWN

The Slastix straight arm pulldown works the pulling muscles of the back without assistance of the biceps in traditional pulldown exercises.

  • Anchor the Slastix band above head height.
  • Face the anchor point with feet shoulder width apart and facing straight ahead. Keep a slight bend in the knees and hold the handles at eye level with arms extended, palms facing down. 
  • Engage abdominals and hips to maintain posture during the movement. 
  • Slowly press arms down until hands are at the sides of the hips as shown. 
  • Hold for 1-2 seconds.
  • Slowly return to starting position.
  • Repeat for prescribed number of repetitions. 
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SLASTIX SQUAT TO ROW

The Slastix squat to row is a total body exercise that strengthens legs, core and upper body in one movement.

  • Anchor the band at chest height.
  • Face the anchor point with feet shoulder width apart and pointing straight ahead. 
  • Holding the hands with arms straight, perform a squat as far down as possible without feet turning out, knees moving in or out, or bending forward at the hips. 
  • Hold for 1-2 seconds.
  • Slowly return to a standing position by pushing through the heels while performing a low row at the same time. The scapulas should retract and depress as you perform the row. 
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SLASTIX PULLOVER

The Slastix pullover exercise develops the latissimus dorsi muscles on the pressing motion and acts as a great stretch for shoulder mobility returning to the starting position.

  • Anchor Slastix above head height. 
  • Stand facing away from anchor point with feet shoulder width apart and pointing straight ahead.
  • Arms should be straight up in the air as shown with elbows straight. 
  • Keeping core engaged and hips tight, slowly lower arms to just below shoulder height. 
  • Hold for 1-2 seconds. 
  • Slowly return to starting position.
  • Repeat for prescribed number of repetitions.
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SLASTIX PULLDOWN FEET OFFSET

The Slastix pulldown feet offset exercise is a great beginner exercise to strengthen the pulling movement as a regression to the pull up.

  • Attach Slastix band as high overhead as possible. 
  • Stand facing anchor point with a handle in each hand. 
  • Engage the core by tightening the abdominals and glutes. 
  • Pull handles downward in a diagonal motion toward the body by flexing elbows, depressing and retracting the shoulder blades.
  • Do not allow the low back to arch, head to move forward or shoulders to elevate.
  • Hold for 1-2 seconds. 
  • Slowly return to starting position by extending the elbows. 
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SLASTIX LUNGE TO PULLDOWN

The Slastix lunge to pulldown exercise is a total body exercise that strengthens legs, core and upper body in one movement.

  • Anchor the band above head height.
  • Face anchor point with feet shoulder width apart and feet facing forward.
  • Arms should be at shoulder height with elbows extended. 
  • Step back with the left foot into a lunge and simultaneously perform a pulldown. Shoulder blades should pull together and down at the end of the pulldown movement.
  • Hold for 1-2 seconds.
  • Slowly return to the starting position.
  • Switch legs and repeat.

 

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SLASTIX LOW ROW FEET OFFSET

The Slastix low row feet offset exercise is a good exercise to work the pulling muscles of the back, shoulders and biceps.

  • Anchor the band at chest height.
  • Stand facing the anchor point with feet in a staggered stance and a slight bend in the knees
  • Hold the handles with arms extended. 
  • Row cable by flexing elbows and pulling the handles toward the chest.
  • Bring thumbs towards the armpits, keeping the shoulder blades retracted and depressed. 
  • Keep the head in a neutral position and don’t let it move forward during the pulling motion.  
  • Hold for 2 seconds. 
  • Slowly return arms to original position by extending elbows.

 

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SLASTIX COBRA

The Slastix cobra exercise develops strong posture in the upper body by strengthening the back, shoulders and triceps.

  • Anchor the band at eye level or above. 
  • Stand facing the anchor point. 
  • With a handle in each hand, stand with arms at shoulder height, palms facing each other. 
  • Keeping arms straight, slowly bring the arms toward the hips while rotating the arms so the thumbs face out as shown.
  • As the arms move past the hips, try to pinch the shoulder blades together and down.
  • Hold for 1-2 seconds and then return to the starting position. 
  • Perform prescribed number of repetitions. 
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SLASTIX CHEST PRESS FEET OFFSET

The Slastix chest press feet offset exercise targets the chest and arm muscles while engaging the core to maintain proper posture during the movement.

  • Anchor band slightly above shoulder height. 
  • Stand facing way from anchor point with a band handle in each hand at shoulder height. 
  • Feet should be offset with a slight bend in the knees, with the core engaged. 
  • Push forward like performing a standing push up.
  • Hold for 2 seconds.
  • Return to starting position and repeat for prescribed number of repetitions.
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PYLO STEP WITH 3 TO 5 SECOND HOLD

The plyo step with 3 to 5 second hold exercise helps develop faster leg turnover rate. The hold allows form correction before exploding into the next rep.

  • Place one foot up on step, the other on the ground.
  • Explode up switching feet.
  • Hold for 3-5 seconds. Make sure body is in proper alignment before exploding into the next repetition.
  • Alternate for prescribed number of repetitions.

Progressions:

  • Increase the step height.
  • Add light backpack or weight vest.