Station 2 exercises
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
Push for 30 seconds forward
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
Anchor TheraBand above you
Grip handles by your side
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
Anchor TheraBand above you on bar
Grab handles
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
Anchor TheraBand above on bar
Grab handles and pull down while bending elbows
Imagine pushing elbows down to the ground
As you pull down try to squeeze shoulder blades together
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
Tie one end of TheraBand around a pole
Align yourself about 3 feet away from pole
Grab handle with both hands and start with handle closer to pole
Keep arms straight and pull band away from pole while rotating body away from pole.
Slowly return to start position
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
Tie one end of TheraBand around a pole
Align yourself about 3 feet away from pole
Grab handle with both hands and start with handle closer to pole
Keep arms straight and pull band away from pole while rotating body away from pole.
Slowly bring band back to the center of your body
Pull band towards your body and then push it away without allowing your body to rotate (make sure to tighten your core)
Slowly return to start position
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
Anchor TheraBand
Cross the handles and then grasp handles.
Pull the band outwards and back.
Hold for 1-2 seconds
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
Start with knees on the ground and hands on opposite sides of the board
Lift knees up
Think about pulling belly button towards your spine as you tighten your core
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
Put one foot on the wobble board
Reach forward for the bar
Bring other foot onto board shoulder width apart
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
Put one foot on the wobble board
Reach forward for the bar
Bring other foot onto board shoulder width apart
Release the bar and try to balance
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
Hold on to the bars
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
Grab bar with palm facing down
Rotate body so back is facing bars
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
Grab bar with both hands palms facing down
Straighten arm and lean forward
Bring head down
Sets x Reps
3 x 30-45 seconds