SIS Exercise Videos

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CLICK on a product to see the relevant exercises     

SOLID Chin Up & Dip Pro


Exercise Name: Scapular Retractions

Product: SOLID Chin Up & Dip Pro

Skill Level: Beginner

Exercise Instructions: Click to View

  1. Start by setting the Chin Up & Dip Pro low on the wall, with the stainless steel bar set at slightly higher than arms length
  2. Grip the bar with your knees bent, so your back is slightly off the ground. 
  3. Keeping your back straight, break the bar (pull down on the bar and turn the inside of your elbows towards your face)
  4. Pull your chest up slowly, keeping your arms & back straight, then slowly lower yourself down (not to the floor)

 Tip: This exercise is essential for strengthening the muscles which support and move the shoulder, this is the perfect starting point before moving onto more advanced exercises.  

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Trapezius for stabilisation of scapula
Secondary Development: Infraspinatus

You can purchase this product here

Exercise Name: Band Assisted Dip

Product: SOLID Chin Up & Dip Pro

Skill Level: Beginner

Exercise Instructions: Click to View

  1. Set up SOLID Chin Up & Dip Pro for Dips (Approximately shoulder width apart)
  2. Choose a band with an appropriate level of resistance.
  3. Hang the band across the unit and hold it tight on both sides with your hands.
  4. Raise one knee onto the band, then pull yourself up into position whilst placing your other knee on the band.
  5. With your legs bent, lower yourself down until you shoulder are level with your elbows (upper arms parallel to floor)
  6. Push yourself back up until your arms are straight, hold and repeat.

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Triceps
Secondary Development: Pecs, Anterior delts

You can purchase this product here

 

Exercise Name: Dip Support Hold

Product: SOLID Chin Up & Dip Pro

Skill Level: Beginner

Exercise Instructions: Click to View

  1. Set up SOLID Chin Up & Dip Pro for Push Ups (at least 6 holes apart on the lowest part of your wall) with the bar in the top rung* 
  2. Stand just in front of the bar, grab the bar just wider that shoulder width apart then take a large step back so your arm are almost at a right angle to your body.
  3. Slowly lower your torso, keeping your back & buttocks flat, until you chest almost touches the bar then bring yourself back up to a straight arm position. 

*You can increase the difficulty of this exercise by lowering the bar in the unit. 

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Pecs, delts and triceps
Secondary Development: Core Strength

You can purchase this product here

Exercise Name: Elevated Push Ups

Product: SOLID Chin Up & Dip Pro

Skill Level: Beginner

Exercise Instructions: Click to View

  1. Set up SOLID Chin Up & Dip Pro for Push Ups (at least 6 holes apart on the lowest part of your wall) with the bar in the top rung* 
  2. Stand just in front of the bar, grab the bar just wider that shoulder width apart then take a large step back so your arm are almost at a right angle to your body.
  3. Slowly lower your torso, keeping your back & buttocks flat, until you chest almost touches the bar then bring yourself back up to a straight arm position. 

*You can increase the difficulty of this exercise by lowering the bar in the unit. 

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Pecs, Anterior delts, triceps
Secondary Development: Core Strength

You can purchase this product here

Exercise Name: Pull Up

Product: SOLID Chin Up & Dip Pro

Skill Level: Intermediate

Exercise Instructions: Click to View

  1. Start by setting the Chin Up & Dip Pro high enough that you can hang completely off the ground
  2. Grip the bar slightly wider than shoulder width apart
  3. Pull yourself up, imagining you are trying to put your elbows in your back pocket, until your chin is above the bar and pause
  4. Slowly lower yourself back to a straight arm position and repeat.

Tip: Avoid swinging whilst performing a pull up. If you can't do a pull up yet check out the Assisted Pull Up below

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Biceps, Triceps, Delts
Secondary Development: Pecs, Lats

You can purchase this product here

Exercise Name: Dips

Product: SOLID Chin Up & Dip Pro

Skill Level: Intermediate

Exercise Instructions: Click to View

  1. Set up SOLID Chin Up & Dip Pro for Dips (Approximately shoulder width apart)
  2. With your legs bent, lower yourself down until you shoulder are level with your elbows (upper arms parallel to floor)
  3. Push yourself back up until your arms are straight, hold and repeat.

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Triceps
Secondary Development: Pecs, Delts

You can purchase this product here

Exercise Name: Body Rows

Product: SOLID Chin Up & Dip Pro

Skill Level: Intermediate

Exercise Instructions: Click to View

  1.  Start by setting the Chin Up & Dip Pro low on the wall, with the stainless steel bar set at slightly higher than arms length
  2. Grip the bar with your knees bent, so your back is slightly off the ground.
  3. Keeping your back straight, break the bar (pull down on the bar and turn the inside of your elbows towards your face)
  4. Pull your chest up to the bar, keeping back straight, then slowly lower yourself down (not to the floor)

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Biceps, Pecs
Secondary Development: Triceps, Traps

You can purchase this product here

Exercise Name: Tuck Front Lever

Product: SOLID Chin Up & Dip Pro

Skill Level: Advanced

Exercise Instructions: Click to View

  1. Start by setting the Chin Up & Dip pro for the exercise (see video)
  2. Face the bar or hold and grasp it with both hands, such that a line forms between the shoulders, the elbows and the apparatus.
  3. Lift your feet off the ground and curl your legs and trunk up and hold the position. 

This exercise is the starting point for progressing towards the Fully Extended Front Lever

Recommended: Begin by holding for 5-10 seconds, gradually work towards longer times.

Benefits:
Primary Development: Deltoids, Triceps
Secondary Development: Infraspinatus, Latissimus dorsi, Teres, Trapezius

You can purchase this product here

 

SOLID Weightlifting Rack


Exercise Name: Front Squat

Product: SOLID Weightlifting Rack

Skill Level: Beginner

Exercise Instructions:Click to View

  1. START by setting your barbell on the lift-offs so that you can bend your knees slightly and step under it to set it on your shoulders.
  2. Position yourself under the bar so that it rests on the front of your shoulders, not your neck. Hold the bar with a shoulder-width under-hand grip.
  3. Straighten your legs to lift it off the rack, step backward and set your feet shoulder width apart with your knees slightly bent and your lower back in its natural arched position.
  4. Initiating the downward movement at the hips, not the knees, lower yourself as though sitting on a chair behind you. Stop when the tops of your thighs are parallel to the floor, pause, then push back up tot he starting position. Your knees should stay in line with your feet throughout the movement - they shouldn't splay out or pinch in.

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary Development: Quads
Secondary Development: Glutes, Hamstrings

You can purchase this product here

Exercise Name: Elevated Deadlift

Product: SOLID Weightlifting Rack

Skill Level: Begginer-Intermediate

Exercise Instructions:Click to View

  1. Start by setting the weightlifting rack low on the wall so you can easily remove or add weights to the bar. 
  2. Stand with feet shoulder width apart and your shins touching the bar. Bend your hips and knees keeping your back flat. Grasp the bar with an underhand/overhand grip slightly wider than shoulder width apart.
  3. Press through your heels and lift the bar up keeping your arms relaxed. Maintain a flat back. Keep the bar close to your body.
  4. Full stand up with the bar, hold for 1-2 seconds, then slowly return to the starting position in the opposite steps.

Tips: It is critical that you maintain a good posture. During first half of the movement, lift with your legs with your buttocks out. The second half use your upper body to full extend your torso.

 

Recommended: 6-8 Reps, 3-4 Sets 

Benefits: 
Primary development: Quads, Erector spinae, Glutes
Secondary development: Traps, Hamstrings

You can purchase this product here

Exercise Name: Deadlift

Product: SOLID Weightlifting Rack

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Start by setting the weightlifting rack low on the wall so you can easily remove or add weights to the bar. 
  2. Stand with feet shoulder width apart and your shins touching the bar. Bend your hips and knees keeping your back flat. Grasp the bar with an underhand/overhand grip slightly wider than shoulder width apart.
  3. Press through your heels and lift the bar up keeping your arms relaxed. Maintain a flat back. Keep the bar close to your body.
  4. Full stand up with the bar, hold for 1-2 seconds, then slowly return to the starting position in the opposite steps.

Tips: It is critical that you maintain a good posture. During first half of the movement, lift with your legs with your buttocks out. The second half use your upper body to full extend your torso.

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary development: Quads, Erector spinae, Glutes
Secondary development: Traps, Hamstrings

You can purchase this product here

Exercise Name: Bench Press

Product: SOLID Weightlifting Rack

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Set up Weightlifting Rack to appropriate height for you. 
  2. This movement is performed on a flat bench. When you are in position, place your feet flat on the ground for balance and to avoid injury to your lower back.
  3. Grasp the bar with a wider-than-shoulder-width grip. The grip should be so when you lower the weight to your chest, your forearms should point straight up.
  4. Raise the bar directly above your chest. Next, slowly lower the bar to your lower chest area.
  5. Hold for 1 second and then raise bar back up to the top. Hold for 2 seconds.

Tip: Be sure NOT to bounce the weight off your chest, control the weight

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary muscles: Pecs
Secondary muscles: Triceps, Anterior delts

You can purchase this product here

Exercise Name: Bar Bell Floor Press

Product: SOLID Weightlifting Rack

Skill Level:  Advanced

Exercise Instructions:Click to View

  1. Set up Weightlifting Rack low on the wall so it is a suitable height for you to perform the exercise. 
  2. Lie with your back flat against the floor.
  3. Grab the barbell off the weight lifting rack and hold it with a wide overhand grip, just beyond shoulder-width.
  4. Raise the bar up overhead, bringing it above your chest with arms fully extended.
  5. Slowly lower the barbell until your elbows are resting on the ground.

Tips: Be sure to squeeze the working muscles at the top of the movement & be sure to exhale during the pushing motion.

Recommended: 6-8 Reps, 3-4 Sets 

Benefits:
Primary muscles: Pecs
Secondary muscles: Triceps, Anterior delts

You can purchase this product here

 

SOLID Stationary Rings


Exercise Name: Hanging Leg Raises

Product: SOLID Stationary Rings

Skill Level: Intermediate - Advanced

Exercise Instructions: Click to View

  1. Start by setting the rings so that you hang with your feet off the ground.
  2. Grab the rings with a strong grip
  3. Slowly raise your legs as high as possible, keeping them straight. (You can use bent knees if you are not at this level)
  4. Slowly bring your legs back down and repeat.

Tip: You might find that it is hard to hold on for too long at first. As you continue to perform hanging exercises, your grip will strengthen.

Recommended: 6-8 Reps, 3-4 Sets

Benefits:
Primary Development: Abdominals
Secondary Development: Serratus anterior, Obliques, Hip Flexors

You can purchase this product here

Exercise Name: Dragon Flag

Product: SOLID Stationary Rings

Skill Level: Advanced

Exercise Instructions: Click to View

  1. Set up the Stationary Rings low on the wall, shoulder width apart as per video
  2. Lie flat on the ground with your head in in between the two rings
  3. Grip the rings, create tension throughout your body, starting with your traps, lats, and arms, and on down through your core and legs.
  4. Raise your legs slowly, keeping the legs straight and shoulder blades planted, until you body is vertical.
  5. Hold this position, then slowly lower yourself back down to the start position.

Tips: You can raise your body to a 45° angle (or any angle) to add some variation and greater difficulty. 

Recommended: Hold at desired angle for 5-10 seconds depending on your level, 3-4 Reps. 

Benefits:
Primary Development: Core Strength & Abdominals
Secondary Development: Obliques, Deltoids

You can purchase this product here

 

SOLID H-Box


Exercise Name: Arching 

Product: SOLID H-Box

Skill Level: Beginner - Advanced

Exercise Instructions:Click to View

  1. Set the H Box at a suitable height for your level. 
  2. Slowly arch your back until your head touches the box
  3. Hold for 2 seconds and slowly bring yourself back up

Tips: Make sure you keep you feet planted firmly on the ground. Only lower the box after you have become fully comfortable with the height you started with. 

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: 
Secondary Development: 

You can purchase this product here

Exercise Name: Split Squats

Product: SOLID H-Box

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Start by setting the H-Box at the lowest point on the wall.
  2. Take a step away from the box, then being very careful, place one foot on the box.
  3. Lower yourself until your front leg forms a 90° angle, hold for 1-2 seconds.
  4. Bring yourself back up to the starting position and repeat. 

Tip: It's best to keep your hands at your sides for balance, try not to use them to push off your thighs for support.

Recommended: 8-10 reps (each leg), 4-6 sets

Benefits:
Primary Development: Quads, Hamstrings
Secondary Development: Glutes, Calves

You can purchase this product here

Exercise Name: Harop Curl

Product: SOLID H-Box

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Place the H-Box as low as possible on the wall, do not forget to lock it in!
  2. With your hands at your side or behind your back,  break the angle of the knee and lean forward a bit.
  3. When you feel you cannot go further anymore, start to break the angle at the waist and touch your nose to the ground/bench. Return to upright kneeling position and repeat for reps.

Tips: This is the starting variation of this exercise; to advance the aim is to NOT break the angle at the hips and lower yourself to the floor with a straight back. If you find this exercise puts strain on your knees you can use a cushion. 

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: Hamstrings
Secondary Development: Gastrocnemius, Glutes, lower back

You can purchase this product here

Exercise Name: Feet Elevated Back Bridge

Product: SOLID H-Box

Skill Level: Advanced

Exercise Instructions:Click to View

  1. Start this exercise with the H Box low on the wall.
  2. Lie flat on the ground with your buttocks almost touching the box and place your feet on top of the box.
  3. Plant you hands next to your ears, facing towards your shoulders.
  4. In a slow but swift movement, push your hips into the air first, followed by the torso until your shoulder blades are almost off the ground, then push off the ground with your arms until they are straight and your body is in an arched position with your head facing the ground in between your hands. 
  5. Hold this position for 5-10 Seconds, then slowly return to your starting position by reversing the movement outlined in the previous step.

Tips: Be very careful when performing this exercise, keep your hands and feet firmly planted on the ground and box respectively. 

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: 
Secondary Development: 

You can purchase this product here

 

SOLID P-Bars


Exercise Name: Dips

Product: SOLID P-Bars

Skill Level: Beginner

Exercise Instructions: Click to View

  1. Start by setting up the P-Bars for dips, approximately shoulder width apart. 
  2. Place your legs straight out in front of you, and grip the bar in the middle with your bum a little in front of your shoulders.
  3. Slowly dip down, keeping your legs and back straight, until your arms form a 90° angle and you feel a stretch in the triceps. 
  4. Slowly extend your arms rasing your body back up, pause and contract your tricep muscles at the top, then repeat. 

Tip: To increase resistance, you may hold any cable in each hand and run it over your shoulders, this will make the second movement harder.  

Recommended: 8-10 Reps, 4-6 sets

Benefits:
Primary Development: Triceps
Secondary Development: Pectoralis major,  Anterior delts

You can purchase this product here

Exercise Name: Push Up

Product: SOLID P-Bars

Skill Level: Beginner

Exercise Instructions: Click to View

  1. To start, position the P-Bars slightly wider than shoulder width apart.
  2. Grip the bar in the middle with arms straight & vertical - straighten the rest of your body out, keeping your feet together.
  3. Lower yourself slowly, to slightly below the bars, hold for 2 seconds then slowly bring yourself up to starting position.

Tips: This exercise is about controlled movement, keep your buttocks and abdominals tight throughout the exercise, making sure your back is straight. When you are at the lowest point of the movement your forearms should be vertical.

Recommended: 8-10 reps, 3-4 sets 

Benefits:
Primary Development: 
Secondary Development: 

You can purchase this product here

Exercise Name: Tucked Plunge

Product: SOLID P-Bars

Skill Level: Advanced

Exercise Instructions: Click to View

  1. To start, position the P-Bars slightly wider than shoulder width apart.
  2. Grip the bar in the middle with arms straight & vertical, and your feet out behind you.
  3. Slowly bring your legs in and tuck them up to your chest, leaning forward slightly to maintain balance.
  4. Hold this position for a time suitable to your level. 

Recommended: 

Benefits:
Primary Development: Pectoralis, Deltoids
Secondary Development: Abdominals, Biceps Brachii

You can purchase this product here

 

Exercise Name: L Sit Hold

Product: SOLID P-Bars

Skill Level: Advanced

Exercise Instructions: Click to View

  1. To start, position the P-Bars slightly wider than shoulder width apart.
  2. Grip the bars towards the back end with straight arms
  3. Slowly bring your legs of the ground and straighten them in front of you. 
  4. Hold this position for a time suitable to your level. 

Tips: To make this exercise easier you can start with bent legs. To make this exercise harder keep raising your legs until you can do a V-Sit

Recommended: Hold for 5-10 seconds, gradually work up to longer times and higher leg elevation

Benefits:
Primary Development: Abdominals
Secondary Development: Triceps

You can purchase this product here

Exercise Name: Straddle Hold

Product: SOLID P-Bars

Skill Level: Advanced

Exercise Instructions: Click to View

  1. To start, set the P-Bars as close together as possible.
  2. Grip the bars in the middle with straight arms and your elbows facing outward, and have your feet on either side of the bars. 
  3. Slowly bring your legs up outside your arms on both sides simultaneously, making sure to keep your arms and legs straight.
  4. Hold this position for a suitable time for your level.

Recommended: Hold for 5 seconds, gradually increasing as your progress

Benefits:
Primary Development: Abdominals, Biceps Brachii
Secondary Development: Pectoralis, Deltoids

You can purchase this product here

Exercise Name: Shoulder Stand

Product: SOLID P-Bars

Skill Level: Highly Advanced

Exercise Instructions: Click to View

  1. To start, position the P-Bars slightly wider than shoulder width apart.
  2. Grip the bar in the middle, lower your head just below the bar. 
  3. Slowly lift your legs off the ground unit you are vertical.
  4. Hold this position for a time suitable to your level. 

Tips: This is a very advanced exercise which require great strength & control. You can practice close to a wall for added support when beginning to attempt this position. 

Recommended: once in position hold for 5-10 seconds, gradually increase this time as you feel comfortable.

Benefits:
Primary Development: Core Strength & Shoulder 
Secondary Development: Shoulder & Grip Strength

You can purchase this product here

 

SOLID Jungle Gym XT


Exercise Name: Hamstring Curls

Product: SOLID Jungle Gym XT

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set the JGXT high on the wall & adjust the straps so your feet will hang around off the ground as per video.
  2. Lift your buttocks of the floor, using your elbows and core to support your body.
  3. Bring both your feet in slowly by bending your knees, then return to starting position. 

Tip: You can vary this exercise by using 1 leg at a time

Recommended: 8-10 reps, 4-6 sets

Benefits:
Primary Development: Hamstrings
Secondary Development: Quads, Core

You can purchase this product here

Exercise Name: Scapular Stabilisation (I.Y.T.X)

Product: SOLID Jungle Gym XT

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set the JGXT high on the wall, and adjust the straps so you can lean slight further than 45° with straight arms
  2. To perform this exercise you will be pushing your shoulders together and pulling your body up with using straight arms with 4 positions I-Y-T-X,
  3. I = Arms straight up vertically
  4. Y = Arms up and out (around 45°) 
  5. T = Arms straight out horizontally
  6. X = Arms out at opposing 45° angles (perform each side)
  7. Repeat I-Y-T-X (1 rep)

Tips: This exercise is about balance and control, make the movements slowly and precisely. 

Recommended: 5-6 reps (I-Y-T-X = 1 rep), 4-6 sets

Benefits:
Primary Development: Infraspinatus, Teres
Secondary Development: Trapezius

You can purchase this product here

Exercise Name: Body Row

Product: SOLID Jungle Gym XT

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set the JGXT high on the wall, adjust the straps so they create a 45° angle with the wall when you hang with straight arms. 
  2. With your knees slightly bent pull you body up, keep you elbows pointed directly behind you and your arms close to you body. The side of your chest should touch your hands at the top of the movement. 
  3. Pause at the top position then slowly lower yourself to starting position. 

Tips: Aim to keep you forearms in a straight line with the JGXT and maintain the 45° angle to the wall. 

Recommended: 8-10 reps, 4-6 sets

Benefits:
Primary Development: Biceps 
Secondary Development: Triceps, Traps

You can purchase this product here

Exercise Name: Mountain Climber

Product: SOLID Jungle Gym XT

Skill Level: Beginner 

Exercise Instructions:Click to View

  1. Set the JGXT High on the wall, adjust straps to start in a plank position with your shoulders over your hands.
  2. Keeping your core tight & your back straight, bring your knee to your chest.
  3. As you push the first leg back bring the other forward, and continue with this alternating movement.

Tips: This exercise can be done slow or fast, change it up to add some variety to your work out. Do this exercise for a set time, not set reps.

Recommended: 30-60 seconds, 4-6 sets 

Benefits:
Primary Development: Quads, Hamstrings, Abdominals
Secondary Development: Chest, Shoulders, Glutes

You can purchase this product here

Exercise Name: Push Up

Product: SOLID Jungle Gym XT

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Set the JGXT high on the wall, adjust the straps so you will be on a 45° angle at the bottom of the push up.
  2. Slowly lower yourself forward, keeping your abs & buttocks tight to maintain straight posture. Lower yourself until your hands touch your armpits, pull your shoulder blades together so you elbows are straight behind you (not out to the side)
  3. Push up to the straight arm position, maintaining tightness and posture through the abs and buttocks. 

Tips: This may seem like an easy exercise as you are just doing a push up, this is not the case; there are more muscle working to keep your body balanced and stable, and your arms from swinging out to your sides. Be cautious when you first attempt this exercise, you can slowly increase difficulty by making the straps longer.

Recommended: 8-10 reps, 3-4 sets

Benefits:
Primary Development: Pecs, Triceps
Secondary Development: Biceps, Traps

You can purchase this product here

Exercise Name: Chest Flys

Product: SOLID Jungle Gym XT

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Set up the JGXT above head height, close together on the wall. The straps should be just over double arms length.
  2. Stand on a slight angle with straight legs & your arms straight out in front. 
  3. Tighten your core & buttocks to maintain posture & lean forward, moving your arms directly out to the side to create a T Shape. 
  4. When your you have reached the T Shape, pull your arms together to return to the top position. 

Tips: Try not to let your arms go further back than your shoulder, control the movement. Keep your heels planted on the ground throughout the exercise. 

Recommended: 5-6 reps, 3-4 sets

Benefits:
Primary Development: Pecs, Traps, 
Secondary Development: Delts, Core

You can purchase this product here

Exercise Name: Pike Up

Product: SOLID Jungle Gym XT

Skill Level: Intermediate

Exercise Instructions:Click to View

  1. Set the JGXT High on the wall, adjust straps to start in a plank position with your shoulders over your hands.
  2. Keeping your hands planted and your arms vertical, raise your buttocks until your beck creates a straight line with you arms. Keep your legs straight and your feet together.
  3. Slowly return to starting position, making sure to keep your legs straight and not letting your back sag down.

Tip: This movement is about control & balance, make sure not to rush through the exercise or you may hurt yourself by pushing your butt to far past vertical.

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: Abs, Glutes,
Secondary Development: Delts, Pecs

You can purchase this product here

 

SOLID TNT Cable System


Exercise Name: Press Flys

Product: SOLID TNT Cable System

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set up TNT Cable System at around shoulder height with appropriate cable resistance for your level. Make sure to lock it in place!
  2. Stand a couple of steps out from the wall, so the bands are tense while holding them out to the side (T Shape). Stand with one foot in front of the other for balance.
  3. Bring your arms together, starting from directly out to your side (T Shape) until your hands touch.
  4. Move your arms back to the starting position slowly, controlling the movement, ending by pushing your shoulder blades together. 

Tips: Don't let the resistance cable pull your arms back to the starting position, you want return your arms in a smooth, controlled motion.
Higher resistance does not always mean better results! Be careful when substituting higher resistance bands.

Recommended: 8-10 reps, 4-6 sets

Benefits:
Primary Development: Pecs, Traps
Secondary Development: Biceps, Triceps, Core

You can purchase this product here

Exercise Name: Bicep Curls

Product: SOLID TNT Cable System

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set up TNT Cable System low on the wall, with an appropriate resistance cable for your level. Make sure to lock it in place!
  2. Stand at a distance so that when your arms are almost straight at a 45° angle from your shoulders, the cable is tense. Stand with your feet at shoulder width and legs slightly bend for balance.
  3. Aiming to keep your upper arm straight (on that 45° angle) raise your hands towards your shoulder in a straight line. 
  4. Lower your arms slowly back to the starting position in a straight line, pause and repeat.

Tips: Don't let the resistance cable pull your arms back to the starting position, you want return your arms in a smooth, controlled motion.
Higher resistance does not always mean better results! Be careful when substituting higher resistance bands.

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: Biceps
Secondary Development: Triceps, Core

You can purchase this product here

Exercise Name: Swimmer

Product: SOLID TNT Cable System

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set up TNT Cable System around chest height, with a resistance cable suitable for your level. Make sure to lock it in place!
  2. Stand with your feet close together, straighten your arms so they are slightly in front of your hips and the band (see video)
  3. Bending your knees slightly, bend down keeping your back straight and move your arms to your side, until your back is horizontal and pause.
  4. Return slowly to the starting position.

Tips: Don't let the resistance cable pull your body back into the starting position, you want to return in a smooth, controlled motion.
Higher resistance does not always mean better results! Be careful when substituting higher resistance bands.

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: 
Secondary Development: 

You can purchase this product here

Exercise Name: Tricep Kickouts

Product: SOLID TNT Cable System

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set up TNT Cable System low on the wall, with an appropriate resistance cable for your level. Make sure to lock it in place!
  2. Stand out from wall wall, feet shoulder width apart, legs slightly bend, face towards the ground with a straight back. Then pull your arms back so they are straight with your back,
  3. once in this position bring your forearms down until there is a 90° bend at the elbow, keeping your upper arm straight with your back.
  4. Return yous hands back until your arms are completely straight. Repeat the last two steps

Tips: Don't let the resistance cable pull your arms down, you want to be in control of the movement, don't let the bands do the work. 
Higher resistance does not always mean better results! Be careful when substituting higher resistance bands. 

Recommended: 8-10 reps, 4-6 sets

Benefits:
Primary Development: Triceps
Secondary Development: Biceps, Deltoids, Glutes

You can purchase this product here

 

SOLID Training Rings


Exercise Name: Ring Body Row

Product: SOLID Training Rings

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Set the Training Rings to the appropriate height (the lower the rings the more difficult the exercise).
  2. Grip the rings and lean back until your arms are straight (you want to be as low as possible with your shoulder blades apart) Bend your knees and keep your body horizontal in this position. 
  3. Keep your body straight, pull your shoulder blades together and raise your chest while keeping your arms straight, then pull your body up bending the elbows and keeping them close to your side. 
  4. Pause briefly at the top of the exercise and then slowly lower yourself back down to the starting position. That is one full repetition.

Tips: To make this exercise easier shorten the length of the rings and start on angle, remembering to keep your back straight!

Recommended: 5-6 reps, 4-6 sets

Benefits:
Primary Development: Biceps
Secondary Development: Traps, Core

You can purchase this product here

Exercise Name: Ring Support

Product: SOLID Training Rings

Skill Level: Intermediate - Advanced

Exercise Instructions:Click to View

  1. Set the Training Rings to a height that will allow you to hang just off the ground.
  2. Push yourself up off the ground. Support your body by tightening your core, straightening your arms and keeping them close to your sides. 
  3. Hold this position for a set time. 

Tips: This may seem like an easy exercise but it uses a lot more minor muscles to help balance and stabilise your body, even elite athletes may struggle to hold this position for more than a few seconds!

Recommended: Aim for 5-10 seconds to start, gradually increase duration as you progress. 

Benefits:
Primary Development: Core Strength, Delts
Secondary Development: Biceps, Triceps, 

You can purchase this product here

Exercise Name: Ring L Sit

Product: SOLID Training Rings

Skill Level: Advanced

Exercise Instructions:Click to View

  1. Set the Training Rings to a height that will allow you to hang just off the ground when your feet are pointed down.
  2. Push yourself up off the ground. Support your body by tightening your core, straightening your arms and keeping them close to your sides. 
  3. Lift your legs up to horizontal  and hold this position for a set time. 

Tips: This is a very advanced exercise, work your way up to this gradually. Exercises like Dips, Hanging Leg Raises & Ring Support will help to build up the necessary strength needed to perform this hold. 

Recommended: Aim for 5-10 seconds and gradually work your way up

Benefits:
Primary Development: Core, Abdominals
Secondary Development: Triceps, Delts, Glutes

You can purchase this product here

Exercise Name: Ring Dips

Product: SOLID Training Rings

Skill Level: Highly Advanced

Exercise Instructions:Click to View

  1. Set the Training Rings to a height that will allow you to hang just off the ground.
  2. Push yourself up off the ground. Support your body by tightening your core, straightening your arms and keeping them close to your sides. 
  3. Lower yourself down until you have a 90° angle at the elbow, then lift yourself back up.

Tips: This is a highly advanced exercise and can be dangerous if performed incorrectly. Aim to control your movement, minimizing the use of your momentum and swinging on the rings.

Recommended: 3-4 reps, 3-4 sets

Benefits:
Primary Development: Triceps, Pecs, Delts
Secondary Development: Biceps, Core

You can purchase this product here

 

SOLID Pull Up Revolution Pro


Exercise Name: Assisted Pull Up

Product: SOLID Pull Up Revolution Pro

Skill Level: Beginner

Exercise Instructions:Click to View

  1. Attached the Pull Up Revolution Pro to the SOLID Chin Up & Dip Pro, adjust the straps for your level. The higher the foot hold, the more help you will get. We recommend the foot holder be around waist height to begin with.
  2. Grip the Chin Up bar wider than shoulder width and place one foot in the holder. Slowly lift yourself up keeping in mind your feet will want to swing forward. Then put your other on top.
  3. Let your body hand down until your arms are straight, then pull yourself up with your arms, imagining you are trying to put your elbows in your back pocket, pause when your chin is over the bar.
  4. Slowly lower yourself back to starting position, pause and repeat. 

Tips: When performing this exercise your feet will swing forward due to the tension on the band, aim to reduce this swing as much as possible and maintain control of the movement. When you are ready you can remove one of the bands (when using two, place one in both side slots leaving the middle free), this will reduce the help you are getting, you can do this once more when you are ready (when using one, place it in the middle slots)

Recommended: 8-10 reps, 4-6 sets

Benefits:
Primary Development: Biceps, Triceps, Delts
Secondary Development: Pecs, Lats

You can purchase this product here