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. 

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.

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. 

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.

 

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.

 

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. 

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.

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.

 

 

DUMBBELL COBRA STANDING SINGLE LEG

The dumbbell cobra standing single leg exercise develops balance and stability in the lower body while strengthening the postural muscles of the middle and upper back.

  • From a single leg stance, bend at the waist until your chest is at a 45 degree angle to the ground.
  • Feet should be pointing straight ahead with knees directly over the second and third toes.
  • Allow the arms to hang in front of the body with a dumbbell in each hand.
  • While keeping the abdominals tight, slowly perform shoulder extension and external rotation in a circular pattern until the arms are by the sides of the body.
  • At the end range, the palms are facing away from the body with the thumbs pointing upward and the shoulder blades are retracted and depressed.
  • Hold the end position, then slowly return to the start position.
  • Be sure not to compensate by elevating or protracting the shoulders.
  • Perform for the prescribed number of repetitions.

DUMBBELL COBRA STANDING

The dumbbell cobra standing exercise is a great movement to develop strong posture in the middle and upper back.

  • Stand with feet shoulder width apart, bend at the waist until your chest is at a 45 degree angle to the ground.
  • Feet should be pointing straight ahead with knees directly over the second and third toes.
  • Allow the arms to hang in front of the body with a dumbbell in each hand.
  • While keeping the abdominals tight, slowly perform shoulder extension and external rotation in a circular pattern until the arms are by the sides of the body.
  • At the end range, the palms are facing away from the body with the thumbs pointing upward and the shoulder blades are retracted and depressed.
  • Hold the end position for 1-2 seconds, then slowly return to the start position.
  • Be sure not to compensate by elevating or protracting the shoulders.
  • Perform for the prescribed number of repetitions.

Progression: