Workout of The Month: Queenax Workout
Queenax is a functional fitness station that allows everybody to explore an infinite range of natural movements and exercises. Based on the pillars of natural human movement we present a sequence of four exercises that will help you strengthen your whole body in a functional way.
You will need your EVO Club’s Queenax Sation, a bar and two strips to exercise your whole body, without having to travel too far. With the help of the queenax we can prepare the body to a much better-harmonized movement between legs and trunk stabilisation, at the same time we exercise the body in a functional perspective, using the standing and locomotion pillar of human natural movement.
Combining back strength, scapular and trunk stabilisation and a full body workout in a functional perspective, we can have a complete workout that is based on the pushing-pulling pillars of natural human movement. Doing exercises that demand sequential coordination and effort from the entire body: from the legs to the trunk to the arms, we promote a fantastic functional movement workout.
Here are some exercises in the queenax that you can include in your routine:
Functional workout / Queenax / 12 reps, 5 sets, 30 seconds rest
- 4 exercises
- 12 reps each set, 5 sets, 30 seconds rest
- Equipment: Queenax pull up station, suspension strips, bar
Strength 7/10
Power 6/10
Endurance 8/10
Speed 5/10
Agility 5/10
Coordination 6/10
Balance 7/10
Flexibility 5/10
SUSPENDED SQUAT
12 reps, 5 sets, 30 seconds rest
- With the bar suspended by the strips on the lower level, nearest to the floor, hold the strips with both hands and step up to the bar
- Try to stabilise your hip and trunk maintaining your balance over the bar
- Hold the strips at the high of your shoulder line and stabilise your scapula
- Activate your abs
- Perform a squat over the suspended bar
- Notice the relation between your hip and knees (as your hip goes backwards and down, your knees go slightly to the front to maintain the balance)
SUSPENDED LUNGE R
12 reps, 5 sets, 30 seconds rest
- With the bar suspended by the strips, on the second lowest level, put your foot over the bar
- Try to stabilise your hip and trunk maintaining your balance in one foot
- Stabilise your scapula and activate your abs
- Flex the knee of your suspended leg, and let it approach the floor (try not to touch it), envision an imaginary line rising straight up from the tip of your front foot – avoid going over that line with your knee
- Step-up making more strength on the heel of your front foot until you get to a vertical position
INVERTED PUSH UP
12 reps, 5 sets, 30 seconds rest
- With the bar suspended by the strips, on the fourth level, counting from the bottom, put both insteps over the bar
- Lay down on the floor, with the face down with your hands at the width of your shoulders and your elbows extended.
- Try to maintain your trunk as a plank, with scapular stabilization
- Activate your abs and glutes to stabilize the hip
- Bend your arms with the elbows pointed outwards, until your head gets closer to the floor
- Turn to starting position, extending the arms and stabilizing the scapula and hip
JUMP PULL UP
12 reps, 5 sets, 30 seconds rest
- Standing below the Queenax pull up bar, do a small jump to grab the handles, stabilising your scapula and activating all core muscles
- Seize the jump momentum and pull up your body until the chin reaches the bar or exceeds it
- Turn to initial position decelerating the movement until the arms are extended
- Land gently on the floor
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