Cross Trainer

Cross Trainer Working Muscles

Quadriceps

Soleus

Hip flexors

Hamstrings

Latissimus dorsi

Deltoid’s

Biceps

Trapezius

Teaching Points:

For technique positions:

The starting position

The drive

The release

The recovery

Or Legs, Arms, Arms, Legs

Starting position: Secure foot straps around the mid section of the foot to ensure both of the heels are planted on the footplate

Grip: Take a supinated grip, shoulder width apart and wrap fingers around the handles so that you have a relaxed and firm grip. The arms should be made straight but with a slight bend and wrists should be made fixed.

Body position: The lower back should be relaxed but straight and upper back slightly leaning forward. The head should be facing forward with legs fixed with slight give way but not locked.

Acton: Drive with your legs, keeping arms relaxed and fully extended. When legs have nearly reached full extension, use your arms to pull the handle in to the abdomen. As you are fully back try and not lock knees but to keep them slightly flexed.

Progression/Adaptations:

Longer warm up 

Increase intensity level 

Increase time period

20 minutes for beginners 

Active 25 - 30

Trained 30 - 35

Well trained 35 - 40