THE NINE KEY EXERCISES
Spin Strong includes an entire set of rotary air resistance movements, divided into four zones around the body that include out to the sides, out to the front, overhead horizontal and overhead at a 45 degree angle.
Each of the exercises has different variations. By slightly moving your hand spinning position, such as up or down or to one side or the other, muscles are trained differently. Likewise, you can slowly move the hands from one of the exercises to another, such as between the jump rope arms and the “T”.
OUT TO THE SIDES
Jump rope arms
1. Jump rope arms - Use the vertical rotary or arm spin motion of jumping rope with arms at your side. Use different speeds and spin directions.
2. The T - Use vertical rotary motion with arms out to the sides at shoulder height and parallel to the floor. Do it with backwards spin direction to open up the shoulders.
OUT TO THE FRONT
3. The Propellers- Use vertical rotary motion with arms extended out to the front and parallel to the floor.
4. Figure Eight - One arm doing rotary motion on right side, then crossing over to left side, etc.
In Front Synchronized
5. In Front Synchronized - Use vertical rotary motion with arms synchronized in front rotating together (i.e., with trainers always pointing in the same direction).
OVERHEAD - HORIZONTAL
Overhead in Synch
6. Overhead in Synch - Use horizontal rotary motion with arms synchronized overhead rotating together (i.e., with trainers always pointing in the same direction).
One Hand Overhead
7. One Hand Overhead - Use one arm horizontal rotary motion with arm extended above head.
OVERHEAD - AT A 45 DEGREE ANGLE
45 Degree Angle
8. The 45 Degree Angle - Using one arm, do 45 degree angle rotary motion with the arm above and slightly to the front of the head.
9. The Y - Use 45 degree angle rotary motion with arms extended above the shoulders.