For those that don't know, the Kinesis wall is a nifty installation that allows for more freedom of form. Yes, you have more ways to hurt yourself, but you also have more range of motion. You can watch a short video about it on youtube.
This workout is a nice break. The sum isn't so hard, but some of the individual exercises will wear you out.
Perform all exercises with minimal rest, then repeat entire sequence.
| Exercise | Time/Quantity | Description |
|---|
| lateral slide | 2 minutes | Slide side to side on slide board. |
| step forward alt. leg w/chest press | 2 min | Stand facing away from Kinesis wall. Grab handles and step away from wall. Step forward and pull handle forward, similar to doing a chest press. Step back and repeat other side. |
| get ups | 2 minutes | Start in sitting position on 1' stool. Stand up and sit down repeatedly, not using hands or arms to help. Sit is controlled, not a flop. |
| archer | 2 min each side | Stand facing Kinesis wall. Grab the handles and step away from wall. Turn to one side. Pull furthest arm away from wall leading with the elbow, similar to pulling back on a bow. Keep elbow high. |
| knee repeater | 35 each side | Stand with one foot on 1' stool, other on floor next to stool. Bring knee of lower leg up, then back to floor with toes. |
| row | 2 minutes | Sit on Bosu ball (not centered; off to one side) placed near lower rowing section of Kinesis wall. Brace feet on rowing support leg. Do low rows, pulling towards lower part of rib cage/top of stomach. |
| throw oblique top downs | 25 each side | Sit on floor with legs bent, leaning back. Trainer stands to side, throws medicine ball to you. Catch and twist to touch floor on opposite side with medicine ball, then back around. Throw ball back to trainer. |
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