Fit In The Cab Circuit Instructions 2
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Fit In The Cab Circuit Instructions 2

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Fit In The Cab Circuit Instructions 2 Fit In The Cab Circuit Instructions 2 Document Transcript

  • •Begin with bands wrapped around the  catwalk grab handle at about shoulder height. •Stand straight up with your back to the  tractor and take one large step forward. •Hands (holding the bands) near your armpits. PUSH •Push hands directly forward until fully  (BENCH PRESS) straight and in front of your armpits. •Return hands until they are near your  PULL armpits. •Complete 10‐presses. (PULL DOWNS) •Begin with bands wrapped around the  catwalk grab handle at about shoulder height. •Stand straight facing the tractor and lean  forward. •Hands (holding the bands) stretched out in  front of you. •Pull hands directly back until they are next to  your armpits. REPEAT •Return hands until they are fully stretched in  front of you. PUSH / PULL •Complete 10‐presses. 3-TIMES ONE QUICK LAP AROUND YOUR TRUCK & TRAILER •Begin by holding an end of the band(s) in  each hand and standing with both feet on the  middle of the band(s). BICEPS & •Stand straight up with hands at your sides. •Slowly and smoothly bring your hands up to  TRICEPS your shoulders. •Move only at the elbow (shoulder should not  move). •Return hands until they are near your pockets. •Complete 10‐presses. •Begin by holding an end of the band(s) in  each hand and standing with both feet on the  middle of the band(s). •Lean forward with elbows held high & hands  REPEAT near your pockets. •Slowly and smoothly push your hands up until  BICEPS / your arms are straight. •Move only at the elbow (shoulder should not  TRICEPS move). 3-TIMES •Return hands until they are near your pockets. •Complete 10‐presses.
  • ONE QUICK LAP AROUND YOUR TRUCK & TRAILER •Begin by holding an end of the band(s) in each  hand and standing with both feet on the middle  of the band(s). SHOULDERS •Stand straight up with hands at your sides. •Slowly and smoothly bring your hands up to  & LUNGES shoulders height (make a ‘T’). •Move only at the shoulder (elbow should not  move). •Return hands until they are near your pockets. •Complete 10‐shoulder raises. •Begin by holding an end of the band(s) in each  hand and standing with one foot on the middle  REPEAT of the band(s).  Step forward with ‘band‐foot’ •Stand straight up with hands resting on your  SHOULDERS / shoulders. •Slowly and smoothly lower your back knee  LUNGES (without band) almost to the ground. 3-TIMES •Keep your head & shoulders held high. •Return to standing position. •Complete 10‐lunges per leg. ONE QUICK LAP AROUND YOUR TRUCK & TRAILER Begin this strength circuit at the top of the flip side of this page. One complete circuit should take about 10-15 minutes. I recommend doing this complete circuit 2 or 3 times per day You can do all the circuits back to back or split up thru the day. For best results: do 2-3 circuits 5-times per week. Erik K. Teter LinkHealth Move only as quickly as you feel comfortable going. eteter@lkam.com Stop immediately if you experience pain or dizziness 918-289-5420