Personal Fitness Professional - Spring 2018 - 27
Exercises designed by Power Systems
Bent Over Row
Begin in a split stance while holding the PowerWave by the top
handles at chest height. Push the PowerWave up and out at a
45-degree angle. Return to starting position.
Anchor the PowerWave on the wrists by reaching through
the cushioned grip track and then grip the nylon strap. Begin
hinged at the waist with a flat back and soft knees. Perform the
row with the PowerWave by driving the elbows back by your
sides and squeezing the shoulder blades together. Keep a flat
back for all reps.
Long Lever Bicycle Crunch
Begin lying on the ground and holding the PowerWave grip
tracks - this provides a grip challenge also. Extend your arms
over the head at an approximate 45-degree angle while lifting your head and shoulders off the ground in an isometric
hold. As you perform the bicycle movements with your legs,
the PowerWave will begin to swing, creating more of a core
challenge. To decrease the difficulty level, keep shoulders and
head on the floor while performing the movement.
Overhead Log Press
Tuck the PowerWave grip tracks into the slots of the top
handles. Begin standing with feet hip-width apart and holding the PowerWave on either side of the center. Begin with
the PowerWave on the right shoulder, then press overhead
and switch the PowerWave to the left shoulder. Repeat for as
many reps as desired.
SPRING 2018 | WWW.PERSONALFITNESSPROFESSIONAL.COM | 27