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spin strong‘s drag cord WORKOUT and product trial

The  Spin Strong drag cord workout consists of ten exercises, and it takes 10 - 15 minutes to complete. 


During the month long product trial, the workout should be done at least 3 times a week.


Each exercise is typically done for the same number of reps or revolutions, typically from 40 to 80. All reps for an exercise can be done at one time or split into multiple sets.


All exercises (except the Figure 8s) are done in two variations - the second time spinning arms in the opposite direction.


This Workout page includes the following:

1. Description and pictures of the Ten Drag Cord Exercises 

2. Instruction video of the Ten Exercises in their suggested workout sequence

3. Hints and Tips

4. Worksheet and instructions for logging your workouts during the product trial

5. A product evaluation survey to be completed at the end of the product trial


The ten Drag cord EXERCISES

Female athlete doing the Spin Strong rotary trainer to perform the T Arms exercise out to the sides.

The “T” Arms

The Propellers

The Propellers

Extend spinning arms out to the sides at shoulder height.

Male athlete using the Spin Strong rotary trainer to perform the Propellers exercise to the front.

The Propellers

The Propellers

The Propellers

Extend spinning arms out to the front at shoulder height.

Male athlete using the Spin Strong rotary trainer to perform the Y Arms exercise overhead.

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.

VIDEO OF the Ten drag cord Exercises

Including all exercise components for each exercise and suggested order of exercises for a full Spin Strong Drag Cord workout.

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.


CONTACT US

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.



The two models of spin-drag trainers

List which of the two models you use in the product trial.

Download the SPIN STRONG WORKOUT log SHEET

Download the worksheet. Track your workouts on your computer or on a printed worksheet..

Product Trial workout log (xlsx)

Download

Download post product trial evaluation survey

Download the evaluation survey below. 

Files coming soon.

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.

Copyright © 2023 Spin Strong Resistance Trainers - All Rights Reserved.

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