THE NINE KEY EXERCISES

Spin Strong includes an entire set of rotational or arm spinning air resistance exercises, divided into four zones around the body that include out to the sides, out to the front, overhead and overhead at a 45 degree angle.

Each of the exercises allows many different variations. By slightly changing your spinning movement, such as up or down or to one side or the other, muscles are trained differently. Likewise, you can move from one exercise to another without stopping, such as from Jump Rope Arms to the “T”.

OUT TO THE SIDES

Jump rope arms

1. Jump rope arms - Use the arm spinning motion of jumping rope with arms at your side. Use different speeds and spin directions.

The “T”

2. The T - Use vertical rotational movement with arms out to the sides at shoulder height and parallel to the floor. Doing it with a backwards spin direction opens up the shoulders.

OUT TO THE FRONT

Propellers

 3. The Propellers- Use vertical rotational movement with arms extended out to the front and parallel to the floor.

Figure Eight

4. Figure Eight - Use one arm to do rotational movement on the right side, then cross over and do rotational movement on the left side, etc.

In Front Synchronized

 5. In Front Synchronized  - Use vertical rotational movement in front with arms synchronized (i.e., with trainers always pointing in the same direction).  

OVERHEAD - HORIZONTAL

Overhead in Synch

6. Overhead in Synch - Use horizontal rotational movement overhead with arms synchronized (i.e., with trainers always pointing in the same direction).

One Hand Overhead

7. One Hand Overhead - Use one arm extended overhead with rotational movement in a horizontal plane.

OVERHEAD - AT A 45 DEGREE ANGLE

45 Degree Angle 

8. The 45 Degree Angle - Rotating only one arm, use a 45 degree angled  rotational plane with the arm above and slightly to the front of the head.

The “Y”

9. The Y - Use arm rotational motion with arms extended above the shoulders in the shape of a “Y”.