LOWER BACK & BOTTOM

15 March 2012

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       USING THE FLEXI-BAR & EXERCISES
          Animated Exercises-Plan 1
             Chest & Shoulder girdle
             Shoulders & Upper Back
             Shoudlers & Hip Girdle
             Chest & Back
             Lower Back & Bottom
             Lower Back & Chest
             Middle & Upper Back
             Abdomnials
             Abdominals & Obliques
          Animated Exercises-Plan 2
             Core Muscles
             Abdominals
             Upper Back & Legs
             Abdominals, Gluteals & Thighs
             Upper Back & Abs
             Abdominals, Legs & Shoulder
             Abdominals & Legs
             Abdominals & Bottom-Advanced
             Abdominals & Bottom-Basic
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Using the Flexi-Bar

Training Posters to Print

Animated Exercises

Training Plan 1
	Chest & Shoulder Girdle
	Shoulders & Upper Back
	Shoulders & Hip Girdle (thighs, butt)
	Chest and Back
	Lower Back, Bottom
	Lower Back & Chest
	Middle & Upper Back
	Abdominals
	Abdominals & Obliques

Training Plan 2
	Core Muscles
	Abdominals
	Upper Back & Legs
	Abdominals, Gluteals & Thighs
	Upper Back & Abs
	Abdominals, Legs & Shoulder
	Abdominals & Legs
	Abdominals & Bottom 1
	Abdominals & Bottom 2

FLEXI-SPORTS proudly supports the British Ski Team

HOW TO GET A CELEB'S BODY by Elise Lindsay

ANIMATED EXERCISES-TRAINING PLAN 1

Lower Back, Bottom

EXERCISES/STEP 1 - EXERCISE 5

<<PREV | NEXT>>

Body Position:
Deeper shoulder width stance (squat), body weight through heels, contract abdominals and lean slightly forward, keep back straight. Hold the FLEXI-BAR forward, in direct line of upper body, elbows slightly bent, loose grip.

Swinging Motion:
Forward & Backward.

Reference to All Exercises

These training plans have been specifically designed for a whole body workout. You can perform the 9 exercises as a sequence, or you can target a specific area by choosing 3 exercises, 2-3 sets (1 min each). Training plan 1 is for beginners. Training plan 2 is for more advanced FLEXI-BAR users.

Holding the FLEXI-BAR: Always hold the FLEXI-BAR in the centre of the rubber grip, whether you use one or two hands. Most importantly, keep your grip relaxed at all times, with your wrists in a neutral position. Try not to squeeze the grip, otherwise your arms will fatigue quickly.

Swinging the FLEXI-BAR: Stand tall with your shoulders back and down, stabilize your core by contracting your abdominal and lower pelvic regions. Breathe normally. Always begin with a small swinging motion; however, initially you will need to PUSH the bar to get it started. Close your eyes and allow the vibrations of the Bar to be felt in your core.

NOTE: Try to keep your elbows in line with the Bar at all times-this will disengage the use of the wrists and forearms. At the beginning, the FLEXI-BAR may not swing. This is an indication of coordination, not relative fitness. Coordination is learned very easily, over a short period of time.

Training Guidelines: For Maximum results, use the Bar 3 times per week, 10-15 minutes each session. Perform the exercises you are comfortable with, up to 60 seconds for each exercise. Take regular breaks in between each exercise. It is not necessary to perform all 9 exercises every time you train with the FLEXI-BAR, although doing so will provide you with an overall body workout.Always begin with an adequate warm-up, including exercises to slowly elevate heart rate and encourage blood flow to the muscles of the upper and lower torso.

Contraindications:
FLEXI-BAR is not recommended for:
1. 3rd trimester pregnancy, 2. Acute Injuries.
Don't Swing the FLEXI-BAR too hard as this will cause cracks to appear in the shaft, disrupting the swinging action. The FLEXI-BAR team recommends seeing your physician before starting any exercise programme.