Category: Strength Training

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. 

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. 

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. 

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.

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. 

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.

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.

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. 

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.

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.