Full Body

To execute this compound upper body pulling exercise, adjust The Fitness Frame™ to your desired height.

– With your palms facing away from you, grab the bar as you hold it with your hands at a width slightly wider than your shoulders.

– As you hang from the bar, begin to pull on the bar as if trying to drive your elbows down towards your ribcage. Your body should now be moving upward as you aim your chest towards the sky.

– Continue pulling your body upward until your chest has passed your elbows. Avoid swinging or kipping by engaging your core muscles to stabilize your body.

– With control, lower yourself back to the starting position and repeat with proper form as many reps as you can or would like.

To execute this compound, upper body pressing exercise, adjust The Fitness Frame™ to your desired height.

– Grab the bar with your palms facing away from you as you take a shoulder-width grip of the bar.

– Now jump or lift yourself to the starting position with your waist resting against the bar and your arms straight but not locked.

– Bend your elbows as you lower your body bringing your chest down towards the bar until your elbows are level with your shoulders and your upper arms are parallel to the ground. For balance you will find yourself bending forward at the hips as you lower your body.

-Now begin straightening your arms as you press your chest away from the bar.

-With control of your body, continue pressing as you lift yourself out of the bottom position and return to the starting position to repeat with proper form as many reps as you can or would like.

To execute this compound, upper body inverted pulling exercise, adjust The Fitness Frame™ to your desired height.

-Sit or stand underneath the bar and with your palms facing away from you, grab the bar as you hold it with your hands at a width slightly wider than your shoulders. 

-As you hold the bar walk yourself forward until your chest is under the bar and you are resting on your heels with your body in a straight line from heels to shoulders.

-Pull your body upward moving your chest towards the bar until your elbows are aligned with your shoulders making a straight line from elbow to elbow. Note: Your elbows are NOT pointed behind you, they are pointed downward toward the ground beneath you.

-With control of your body, straighten your arms to lower yourself back to the starting position then repeat with proper form as many reps as you can or would like.    

To execute this single leg strengthening exercise, adjust The Fitness Frame™ to your desired height and attach an assistance band around the bar.

-Place the foot of the non-exercising leg through the loop at the bottom of the band hanging from the bar and balance on your front exercising leg. Make sure that you are far enough forward so that the band angles toward you while standing but is plumb when you squat.

-Once you have positioned your front foot stand with your arms up above your head and as you bend your knee to lower your body, sweep your arms down by your side and behind you. Note: Your body’s movement sequence is back then down NOT forward and down to protect your knee cap from sheering forces.

-Pause briefly when your front thigh is parallel to the ground making sure to keep your knee in line with your ankle or instep. Note: Don’t allow or drive your knee beyond your toes.

-From this bottom position, focus on driving up through the front heel as you push your hips upward and simultaneously sweep your arms forward, raising them overhead to assist with initiating your return to the starting position.

-Pause to dial in your balance then repeat with proper form as many reps as you can or would like.