Week 2: Take Your Pike-Ups to the Next Level

Looking for a fitness challenge that improves physical and mental strength, core stamina, and muscle definition on your Total Gym? Well, I have the challenge for you!

Whether you want to build muscle, lose weight, gain functional core strength, or just want to change up your current workout, this 3-Week Pike-Up Challenge may be just what you’re looking for.

This is the second week of the challenge; so if you’re just joining in now, please refer back to week one for the basic pike-up exercises. The second week contains a new set of intermediate exercises to be performed at moderate intensity.  These exercises will challenge your body by utilizing different ranges of motion and functional total body strength.

Before beginning this week’s new exercises, make sure your body is ready to progress with the new challenges. As with any fitness program, learning proper form is the key to success for your body to adapt. Once you feel confident and strong from within and the exercises become easy, then you know you’re ready to add more challenging exercises!

THE CHALLENGE

The Pike-Up Challenge is a 3-week commitment to yourself and your body.

Each week the exercises change by adding a variety of pike-up movements that progress in fitness levels.  Last week (week 1), we covered proper pike-up form and ways to progress the exercises at a beginner level. This week (week 2), we will progress to intermediate exercises. The final week, (week 3), will explore advanced pike-up movements and combinations.

This is a fun challenge that develops inner core strength within a set period of time. Always progress when you are ready. If what I provide isn’t enough and you need more of a challenge, you can alter the workload by changing the reps, sets, and number of exercises performed during your workout session!

The New Pike-Up Exercises For Week 2

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How to Use the Total Gym Wing Attachment

The Total Gym Wing Attachment is a multi-use accessory for targeting muscles in the back, shoulders, legs and abdomen. It’s great for simple or compound moves and comes in two options: the single unit option and the two-piece option. Both have padded foot and handle bars for comfort. The two-piece unit offers greater range of motion, especially for people with wider shoulders. Both are easy to install and quite versatile.

When connected at the top of the gliderails, the Wing Attachment is used for pulling exercises in both the upper and lower extremities. If the Wing Attachment is positioned at the bottom of the rails, it can be used in pushing exercises to build the shoulders, chest and arms. In either position, the Wing Attachment provides a great ab workout. And, when combined with the pulley cable, you get an effective Total Gym workout that’s efficient if you’re short on time.

Vary Your Grip to Activate Different Muscles

Studies show that varying your grip in pulling exercises recruits different muscles in the arms. The biceps are recruited more during underhand grip chin-ups, whereas the triceps are used more during the overhand grip pull up. Other muscles targeted in chin-ups and pull-ups include the lats, traps, pecs and abdominals, including the spinal stabilizers.

Five Moves Using The Wing Attachment to Get You Started

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Healing a Rotator Cuff or Shoulder Injury with Total Gym Exercises

Depending on the extent of the tear to one or more of the tendons in your shoulder, surgery may be required. Rehabbing your shoulder typically takes multiple steps before recovery is complete.

The initial phase is centered on protecting the shoulder joint and rotator cuff, while the later phases address strengthening, functional activities, and prevention. The timeline of each phase is dependent on the tear and/or surgical repair, however the more progressive strengthening will typically occur 3 to 5 months post-injury or surgery.

The rotator cuff is comprised of four muscles termed the SITS muscles: supraspinatus, infraspinatus, teres minor and subscapularis. These muscles assist in controlling how the shoulder blade moves on the rib cage, and how the shoulder blade moves with arm movements. Injury to the rotator cuff can often be a result of poor posture, biomechanics overuse, or trauma.

Total Gym Exercises To Perform During The Strengthening Phase of Rehab

One way to increase strength is to maintain or lower the intensity but increase the lever. We will follow this philosophy and capture Total Gym’s ease of flowing through movements, and set the stage for incorporating more functional and preventative exercises.

Perform the following exercises for 30-60 seconds completing at least 8-15 reps/set. Start on a lower incline level and focus on keeping the shoulders the away from the ear. Remember all motions should be pain free. Initially start with completing less range of motion and increase as able.

 While Lying On Your Back Facing Away From Tower Holding Handles:
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