Apartment Resident Fitness Resources

How to perform CHIN UPS/ PULL UPS – HOIST Fitness MotionCage Exercise

The Motion Cage has a variety of pull up handles located around the machine offering different grip and width options. Beginners will find chin ups, where the palms face the body, easier to do than opposing grip pull ups, where the palms face each other. Intermediate and advanced clients can be challenged by using the rock climbing handles and wider overhand grips.

MUSCLE GROUPS TARGETED
– Arms, Back, Core

For any of these exercises, clients squeeze their arm and back muscles to raise the body. At the top of the movement, their hands should be at about chin height.

HOW TO PERFORM CHIN UPS/ PULL UPS:
Pull ups tire people quickly. Ensure proper form is being kept throughout the entire exercise.

How to perform ROCK TRAVEL – HOIST Fitness MotionCage Exercise
Rock climbing handles provide a greater challenge than peg handles and are an excellent way for clients to develop a strong grip using a functional exercise.

MUSCLE GROUPS TARGETED:
-Arms, Back, Core

HOW TO PERFORM ROCK TRAVEL:
To enter the starting position, clients take a handle in each hand at either the left or right edge of the board. To begin, one hand grabs another close by handle. Once the grip is secure, the other hand takes a different handle. When the grip is secure, the process is repeated across the rock climbing board. When the opposite end is reached, clients can return if their fitness level permits. The rock climbing board has two sets of handles, so clients can travel vertically as well as horizontally.

Standard rock climbing travels will tire clients quickly. Ensure a strong grip is maintained throughout the exercise. If a client’s grip begins to fail, the exercise should be ended.

How to perform PEG BOARD TRAVEL – HOIST Fitness MotionCage Exercise

Pegboard travels are a good way for clients at all fitness levels to build upper body and core strength using functional movements. For beginners, a spotter is recommended to help support body weight and to steady the client should their grip fail.

MUSCLE GROUPS TARGETED:
– Arms, Back, Core

HOW TO PERFORM PEG BOARD TRAVEL:
To enter the starting position, take a peg in each hand at either the left or right edge of the pegboard. To begin the movement, one hand grabs the next closest peg. Once the grip is secure, the other hand takes the peg vacated by the first hand. When the grip is secure, the process is repeated across the pegboard. When the opposite end is reached, clients can return if their fitness level permits.

Standard peg travels will tire clients quickly. If their grip begins to fail, the exercise should be ended.

How to perform PULL UPS – HOIST Fitness MotionCage Exercise
Pull ups are a time-tested way to build upper body strength. A spotter can help support a beginner’s body weight so they can perform the exercise.

MUSCLE GROUPS TARGETED:
– Arms, Back, Core

HOW TO PERFORM PULL UPS:
For pull ups using the pegboard, use pegs that are approximately shoulder width apart. The wider the grip, the more challenging the exercise becomes. To begin, clients grasp a set of pegs and squeeze the chest, shoulder, and back muscles to raise the body. At the top of the movement, the pegs should be at about chin height. Slowly lower to the starting position to perform another rep.

Pull ups will tire people quickly. Ensure proper form is being kept throughout the exercise to prevent injuries.

How to perform BURPEE PULL UPS- HOIST Fitness MotionCage Exercise
Burpee to Pull Ups are a powerful total body exercise. It’s recommended that beginners have a spotter for this exercise.

MUSCLE GROUPS TARGETED:
– Legs, Core, Upper Body

HOW TO PERFORM BURPEE PULL UPS:
To begin, clients sink down into a squat position until their palms are flat on the floor, arms shoulder width or slightly greater. The legs should be inside the arms. Bringing their weight onto their arms, clients thrust their hips and legs back until the body assumes a plank or press position, head up and eyes forward.

The next part reverses the motion as clients contract their abdominal muscles and flex their hips to return to the squat. Once stability is established, clients explode up toward the monkey bars using the momentum to help perform a pull up. Their grip should be overhand and slightly wider than shoulder width.

Burpee to Pull Ups are an intense exercise. Make sure proper form is kept throughout all phases of the movement. If a client’s form is starting to break, they’re becoming too tired to perform the exercise correctly.

How to perform OBLIQUE PULL UPS – HOIST Fitness MotionCage Exercise

Oblique pull ups are an effective way to build upper body and core strength. It’s recommended that beginners have a spotter for this exercise.

MUSCLE GROUPS TARGETED:
– Arms, Back, Core, Torso

HOW TO PERFORM OBLIQUE PULL UPS:
Oblique pull ups start with a standard monkey bar travel, but instead of releasing the trailing hand to move to the next bar, clients execute a pull up from this position. Once the pull up is complete, the body lowers to the starting position. Once the starting position is reached, the back hand releases so clients can move forward to grab the next bar.

Oblique pull ups are a difficult exercise and clients will tire quickly. Ensure clients are not pushed to the point where the grip fails and they risk injury.

How to perform MONKEY BAR TRAVEL – HOIST Fitness MotionCage Exercise
Standard Monkey Bar Travels are a good exercise for intermediate and advanced clients to develop upper body and back strength. Advanced clients can take advantage of the Motion Cage’s dual rows with alternating bar height. If beginners are performing monkey bar travels, make sure they have a spotter.

MUSCLE GROUPS TARGETED:
– Arms, Back, Core

HOW TO PERFORM MONKEY BAR TRAVEL:
To get ready, clients stand under the start of the monkey bars and jump up, taking a single bar with both hands in an overhand grip. Using the lower body to help gain momentum, swing toward the next bar. At the top of the motion, clients release one hand and grasp the next bar. Make sure the client’s front-hand grip is firm before releasing the back hand’s grip and letting the momentum of the lower body carry them forward. Repeat the process until the last bar is reached.

Monkey bar travels rely on a strong grip. As clients tire, their grip will weaken. Make sure not to push your clients to the point where their grip fails.

How to perform BATTLE ROPES – HOIST Fitness MotionCage Exercise

Battle Ropes are a great functional exercise with many variations for strengthening the arms and core. Battle rope routines have many variations. Once a client’s fitness level increases, you can add lateral or squat movements to the exercise.

MUSCLE GROUPS TARGETED:
– Arms, Shoulders, Core

HOW TO PERFORM BATTLE ROPES:
To enter the starting position, clients face the machine and take the battle ropes in a firm grip and create a hinge in their body by pushing the hips slightly back and bending their knees. Their stance should be wide and firm.

To begin, clients rapidly move their arms up and down, keeping a bend in the elbows, to create waves in the ropes. Battle ropes tire clients quickly, so make sure proper form is kept throughout the exercise.

How to perform SQUAT WALL TARGETS – HOIST Fitness MotionCage Exercise

Squat wall targets are a good total body exercise for people of all fitness levels.

To begin the exercise, clients bring the ball to chest height, close in to the body, and lower the body into a comfortable squat position with the hips at or below the knees.

MUSCLE GROUPS TARGETED:
– Arms, Shoulders, Core

HOW TO PERFORM SQUAT WALL TARGETS:
To start the exercise, clients exhale and drive through the entire foot to bring the body out of the squat. As the upright position is reached, the ball is propelled toward the top target as hard as possible. As it rebounds, clients catch the ball and bring it back close in to the chest and lower the body back into the squat position before propelling the ball toward the target again for the next rep.

How to perform REBOUNDERS – HOIST Fitness MotionCage Exercise
Rebounders are a simple, effective way for people of all fitness levels to build upper body strength and power and exercise their core.

MUSCLE GROUPS TARGETED:
– Arms, Shoulders, Chest, Core

HOW TO PERFORM REBOUNDERS:
Adjust the rebound platform to the appropriate angle. The steeper the angle, the more force the rebounding ball has.

There are numerous stance, throwing, and rebounding options, but they all include clients keeping their eyes on the target and using their shoulders to propel the ball. As it rebounds, clients catch the ball and bring it back to the starting position before performing the next rep.

How to perform a SPLIT LUNGE PRESS – HOIST Fitness MotionCage Exercise

A Split Lunge Squat combines a standard split squat and a pushing movement to incorporate the core into the exercise, helping clients of all fitness levels benefit from increased core and leg strength. Clients can perform this exercise alone or with a partner to add resistance. The amount of resistance depends on the client’s fitness level. Slight resistance for beginners, heavier resistance for advanced clients.

MUSCLE GROUPS TARGETED:
– Legs, Core, Chest

HOW TO PERFORM A SPLIT LUNGE PRESS:
The starting position is a split stance with a slight forward lean in the torso that matches the shinbone on the leading leg. Clients should be able to comfortably place both hands on the bag. Let clients practice the movement slowly a few times to gauge the correct range and establish balance.

When ready, clients perform a split squat and push the bag away from them explosively in a straight line. Clients inhale and return to the starting position for another rep.