MULTI-ACTIVITY STATION

PUSH-UP & TRICEP DIP

MUSCULAR STRENGTH:  CHEST, ARMS, SHOULDERS & CORE

PUSH-UPS: Get on all fours at the push-up station, positioning hands slightly wider than shoulders on the lower bars.  Keep elbows slightly bent.  Extend legs back so you are balanced on hands and toes, feet hip-width apart keeping abs tight and back straight (DO NOT let back sag or arch).  Once in position, slowly bend your elbows and lower yourself between the parallel bar, until your elbows are at a 90-degree angle.  Push back up through the palms of your hands.  Return to the start position.

TRICEP DIP:  Position yourself (facing away from the station) sitting between parallel bars.  Grip the bar with hands on each side of you.  Lift the body off the ground until your arms are straight.  Legs are extended in front of you (feet hip-width apart) with heels touching the ground.  Lower yourself until your elbows are bent between 45 and 90 degrees.  Push yourself back up slowly and repeat.

PULL-UPS & CHIN UPS

MUSCULAR STRENGTH:  BACK, ABS, ARMS, SHOULDERS & GRIP

Position yourself under the bar,  grab the bar with hands facing away from you and slightly wider than shoulder-width apart.  (For Chin-up, grab the bar with hands facing towards you.  shoulder width apart.)  Hang all the way down.  Pull yourself up until your chin is above the bar.  Pause and slowly lower yourself, all the way back down.

PROGRESSIONS:  Inverted bodyweight rows at Station 2; assisted pull-ups and resistance band or partner help;  isometric hold, negative pull-up.