Station 2 exercises

Image credit: City of Burlington Parks, Recreation & Waterfront

Station 2 has a lot of great equipment. There is a hand cycle, plenty of bars at different heights, and an angled bench for core exercises. Not to mention, an amazing view of the Adirondacks and granite steps going down to the water.

Hand cycle

Muscles Primarily Used

  • Biceps

  • Triceps

  • Deltoids

  • Core

Directions

  1. Push for 30 seconds forward

  2. Pull for 30 sec towards you

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variations: Single arm. Increase or decrease resistance.

Tricep pulldown

Muscles Primarily Used

  • Triceps

Directions

  1. Anchor TheraBand above you

  2. Grip handles by your side

  3. Keep upper arm still while you straighten your arm

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation: Change resistance of TheraBand

Forward shoulder extension

Muscles Primarily Used

  • Deltoids

  • Infraspinatus

  • Latissimus dorsi

  • Triceps

  • Teres major

Directions

  1. Anchor TheraBand above you on bar

  2. Grab handles

  3. With arm straight pull down and back

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation: Change resistance of TheraBand

Lat pulldowns: theraband

Muscles Primarily Used

  • Latissimus Dorsi

  • Teres major

  • Triceps

  • Rhomboids

  • Rotator cuff

  • Biceps

  • Trapezius

Directions

  1. Anchor TheraBand above on bar

  2. Grab handles and pull down while bending elbows

  3. Imagine pushing elbows down to the ground

  4. As you pull down try to squeeze shoulder blades together

  5. Relax the tops of your shoulders so they aren't up by your ears (works the wrong muscles)

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation: Change resistance of TheraBand

Core Stabilization with Rotation

Muscles Primarily Used

  • Trunk rotators

  • Core stabilizers

Directions

  1. Tie one end of TheraBand around a pole

  2. Align yourself about 3 feet away from pole

  3. Grab handle with both hands and start with handle closer to pole

  4. Keep arms straight and pull band away from pole while rotating body away from pole.

  5. Slowly return to start position

  6. Switch so you are rotating in the other direction

Sets x Reps

  • 3 x 10 (per side) for strength

  • 3 x 15 (per side) for endurance

Variation: To make it easier move closer to the pole or use a lighter resistance band.

Combo Core Stabilization

Muscles Primarily Used

  • Trunk rotators

  • Core stabilizers

Directions

  1. Tie one end of TheraBand around a pole

  2. Align yourself about 3 feet away from pole

  3. Grab handle with both hands and start with handle closer to pole

  4. Keep arms straight and pull band away from pole while rotating body away from pole.

  5. Slowly bring band back to the center of your body

  6. Pull band towards your body and then push it away without allowing your body to rotate (make sure to tighten your core)

  7. Slowly return to start position

  8. Switch so you are rotating to the opposite side

Sets x Reps

  • 3 x 10 (per side) for strength

  • 3 x 15 (per side) for endurance

Variation: Change resistance of TheraBand

Leg Lowering

Muscles Primarily Used

  • Lower abdominals

Directions

  1. Anchor TheraBand

  2. Cross the handles and then grasp handles.

  3. Pull the band outwards and back.

  4. Hold for 1-2 seconds

  5. Return to original position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation:

  • Slightly lift heels off of the surface and kick as if you were swimming while keeping core tight for 30 sec.

  • For an easier variation lie on your back with your knees bent. Tighten your core by pulling your belly button towards your spine. Hold for 5sec and release. Repeat 10 times. To make this more difficult add in leg movements while pulling belly button towards spine seen below.

  • Level 3 is moving one leg while the opposite foot is on the table. Start with knee to chest, slide heel away and back, and left straight leg up

  • Level 4 hold one knee while you move the opposite leg

  • Level 5 keep one knee bent towards chest and don't hold on to it as you move the opposite leg

  • Level 6 move both legs at the same time

Wobble Board Plank

Muscles Primarily Used

  • Core stabilizers

Directions

  1. Start with knees on the ground and hands on opposite sides of the board

  2. Lift knees up

  3. Think about pulling belly button towards your spine as you tighten your core

  4. Squeeze butt checks together for better stabilization

Sets x Reps

  • Hold for 30 sec, repeat 3 times

Variation:

  • To make harder you can add in a pushup as you balance

  • To make easier you can do a plank off of the wobble board (either on the ground or the gray plank located at this station). Prop yourself up on your elbows for an easier position or place knees on ground and lift hips up.

Wobble Board Standing Balance

Muscles Primarily Used

  • Whole body is involved with balance training

Directions

  1. Put one foot on the wobble board

  2. Reach forward for the bar

  3. Bring other foot onto board shoulder width apart

  4. Release the bar and try to balance

Sets x Reps

  • Balance as long as you can without having to step off or needing to reach for the bar. Repeat 3 times.

Variation: To make it harder close your eyes or try balancing on one leg. To make easier stand off of board and practice standing with feet as close together as possible or try having one foot in front of the other with your heel touching the toes of your other foot like you are walking on a tight rope. Hardest is standing on one leg. All of these positions are more difficult with eyes closed.

Wobble Board Squat

Muscles Primarily Used

  • Quadriceps

  • Hamstrings

  • Gluteus Maximus

Directions

  1. Put one foot on the wobble board

  2. Reach forward for the bar

  3. Bring other foot onto board shoulder width apart

  4. Release the bar and try to balance

  5. Squat down (keep bottom back and have arm out straight)

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation: To make easier do a squat on the ground off of the wobble board.

Spine Rotation

Muscles Primarily Used

  • Trunk rotators

Directions

  1. Hold on to the bars

  2. Rotate body from left to right as far as is comfortable

Sets x Reps

  • Rotate 20 times ( left + right =1 repetition)

Bicep Stretch

Muscles Primarily Used

  • bicep

Directions

  1. Grab bar with palm facing down

  2. Rotate body so back is facing bars

  3. Straighten arm as much as you can, until you feel a stretch in your bicep

Sets x Reps

  • 3 x 30-45 seconds

Lat Stretch

Muscles Primarily Used

  • Latissimus Dorsi

Directions

  1. Grab bar with both hands palms facing down

  2. Straighten arm and lean forward

  3. Bring head down

Sets x Reps

  • 3 x 30-45 seconds