The ten Drag cord EXERCISES
The “T” Arms
The Propellers
The Propellers
Extend spinning arms out to the sides at shoulder height.
The Propellers
The Propellers
The Propellers
Extend spinning arms out to the front at shoulder height.
The “Y” Arms
The Propellers
The “Y” Arms
Extend arms fully overhead and spin horizontally.
Side cranks
THE FIGURE EIGHT
The “Y” Arms
Stand with feet in a throwing position, hold a trainer in one arm at stomach height and spin vertically.
THE FIGURE EIGHT
THE FIGURE EIGHT
THE FIGURE EIGHT
Do one handed Figure 8 with arm extended fully to front.
Overhead Arm
THE FIGURE EIGHT
THE FIGURE EIGHT
Extend one arm overhead and spin horizontally.
JUMP ROPE ARMS
JUMP ROPE ARMS
JUMP ROPE ARMS
Spin arms at side just like when jumping rope.
45 Degrees
JUMP ROPE ARMS
JUMP ROPE ARMS
Extend one arm out high above forehead and spin trainer at a 45 degree angle.
IN SYNCH FRONT
JUMP ROPE ARMS
IN SYNCH FRONT
Spin arms in front synchronized - always pointing both “fin cords” in same direction.
IN SYNCH ABOVE
IN SYNCH ABOVE
IN SYNCH FRONT
Spin arms overhead synchronized - always pointing both “fin cords” in the same direction.
WORKOUT NOTES AND TIPS
- Extend arms fully out from the body.
- Spin the drag cords in small circles and perpendicular to arms.
- During an exercise, move the position of your extended arms slightly up, down, left, right, etc. for more extensive muscle training and to limit fatigue.
Tracking YOUR drag cord WORKOUTS
Completing the Workout Log
Fill out your name and profile information at the top of the page.
For each workout enter:
- The date
- Number of reps done for each exercise (do the same number in each spin direction)
- Workout time (minutes)
- Any comments
Download Workout Log below.
List which of the two models you use in the product trial.
Optionally combine leg EXERCISEs
Add jumping, lunges, squats, joggingin place, kicks or other leg moves if you like. Please document in workout log comments if and when you do.