The Basic Four Exercises
The Basic Four Exercises
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Important: If you are just beginning your exercise program with the DX•ƒ Gloves, we urge you to START SLOWLY and proceed GRADUALLY. There is a natural temptation to try to achieve maximum performance levels immediately. This temptation should be resisted. If not, your first experience may lead to excessive muscle soreness and may discourage you from developing a regular exercise routine. You will derive the greatest benefit from this program if you proceed gradually.
We suggest you begin by performing each of the listed exercises at a light to moderate exertion level. Once you are familiar with each exercise, choose five or six to form the core for your daily routine. Then periodically review this website to add additional exercises as you progress.
DX•ƒ Training Downloads & Exercises
Outside Knee Press
Place palms on outside of knees with knees wide apart. Press knees together while resisting with leg muscles. Reverse direction of movement, allowing knees to spread apart. Maintain pressure while opening and closing knees.
Each rep should take 2-5 seconds.
Perform 10 reps.
Inside Knee Press
Place palms inside knees starting with knees close together. With arms straight, press knees apart, then bring knees together maintaining constant pressure.
Each rep should take 2-5 seconds.
Perform 10 reps.
Sitting Ab Bend Down
Place hands on knees, contract abdominal muscles to pull torso gradually toward knees. Resist with arms. Reverse direction of movement while maintaining constant pressure.
Each rep should take 2-5 seconds.
Perform 10-20 reps.
Back/Lat Rows
Place hands on front of knees (kneecaps), maintain constant pressure while performing rowing motion. Back should be bowed at the beginning, then arched at the midpoint of the exercise. Concentrate on maintaining pressure on the kneecaps.
Each rep should take 2-5 seconds.
Perform 10-20 reps.