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
Extend spinning arms out to the sides at shoulder height.
Extend spinning arms out to the front at shoulder height.
Extend arms fully overhead and spin horizontally.
Stand with feet in a throwing position, hold a trainer in one arm at stomach height and spin vertically.
Do one handed Figure 8 with arm extended fully to front.
Extend one arm overhead and spin horizontally.
Spin arms at side just like when jumping rope.
Extend one arm out high above forehead and spin trainer at a 45 degree angle.
Spin arms in front synchronized - always pointing both “fin cords” in same direction.
Spin arms overhead synchronized - always pointing both “fin cords” in the same direction.
Including all exercise components for each exercise and suggested order of exercises for a full Spin Strong Drag Cord workout.
Completing the Workout Log
Fill out your name and profile information at the top of the page.
For each workout enter:
Download Workout Log below.
List which of the two models you use in the product trial.
Download the worksheet. Track your workouts on your computer or on a printed worksheet..
Download the evaluation survey below.
Files coming soon.
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.
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