Fierce45 Denver
high intensity | low impact | intentional movement

UPPER BODY


UPPER BODY 

Upper body exercises can vary in tension from 1 yellow to 3-4 yellow (or 1 blue for dudes). Each move is at least 60 seconds. 


front-facing with long black cables 

video Block
Double-click here to add a video by URL or embed code. Learn more.

kneeling tricep extension

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Vivamus sit amet semper lacus, in mollis libero. In sit amet felis malesuada, feugiat purus eget, varius mi.

video Block
Double-click here to add a video by URL or embed code. Learn more.

kneeling shoulder press

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Aliquam bibendum, turpis eu mattis iaculis, ex lorem mollis sem, ut sollicitudin risus orci quis tellus. Aenean eu justo sed elit dignissim aliquam.

video Block
Double-click here to add a video by URL or embed code. Learn more.

tree hugger

The following is placeholder text known as “lorem ipsum,” which is scrambled Latin used by designers to mimic real copy. Mauris id fermentum nulla. Mauris id fermentum nulla.

video Block
Double-click here to add a video by URL or embed code. Learn more.

SERVE THE PLATTER


back-facing with long black cables

SEXY BACK

NEWSPAPER

CHEST OPENER

 

kneeling bicep curls

tailbone bicep curls

seated row

 

Front-facing off the back with red cables

video Block
Double-click here to add a video by URL or embed code. Learn more.

Giant Bicep Curl- 1-2 yellow 

Body Placement - Stand at the back of the machine facing the front with RED handles. Feet are about hip-distance apart. Knees and toes point same direction.

Movement - Bending at the knees, sit the hips back & go down into a squat. Simultaneously bend the elbows to bring the red handles to the shoulders into a biceps curl. Keep the weight in the heels and the knees above the ankles, chest slightly lifted. Slowly come back to standing keeping tension through the back of the legs. Arms come back down to starting position. Keep the tension constant on the cables. Do not lock the knees at the top of the movement. 

Muscles - Quads, hamstrings, glutes, biceps

Range of Motion - Tension from springs will counter balance the body weight. Keep lower back neutral. Deeper bend in knees sends more weight to heels and increases bicep curl. Keep ROM simultaneous in legs and bicep curl. 

Variation - Step further away from machine to increase tension, add additional springs

Modification - Drop the red handles, limit range of motion

General Notes - Watch for disengagement in core and arching of lower back. Keep ribcage closed and abs tight as tension stays in legs and biceps. 

video Block
Double-click here to add a video by URL or embed code. Learn more.
video Block
Double-click here to add a video by URL or embed code. Learn more.