USER MANUAL - GUN-eX® Training System
Contents
1. BASIG EXERCISES TQ GET YOU STARTED WITH YOUR CORE MACHINE Suitable for everybody trying to develop speed and strengthen the core in all movements HOCKEY SHOT gt EXECUTION Stand sideways from the anchor point Grip wooden bar with opposite hand grip lower palm facing up Place feet in a split stance Perform shot towards the floor as if shooting a puck PROGRESSION TIP Add another resistance cord for more resistance Be aware of right body posture STRIKE Y ON EXECUTION Stand facing sideways the anchor point Grip wooden bar with both hands same direction grip Place feet in a split stance Bar in the chest level Strike forward with core rotation Perform high middle and low strikes equally PROGRESSION TIP Add another resistance rope for higher resistance Turn rear foot towards the target while striking AXE CHOP N UPPER BODY CORE EXECUTION Stand facing away from the anchor point Grip wooden bar with opposite hand grip Place feet in a split stance Perform chop overhead engaging upperbody muscles PROGRESSION TIP Add another resistance cord for more resistance Perform dynamic movement SHOVEL THROW N UPPER BODY CORE EXECUTION Stand facing the anchor point Grip wooden bar with opposite hand grip Place feet in a split stance Move2. Warranty does not cover damages associated with Non proper usage With the usage on concrete sharp or stone surfaces With the damages caused by inproper handling or any negligence Leaving the product outdoors in extreme conditions sawing the straps back and forth at the anchoring point causing excessive friction on the anchor strap exercises in the way that causes the strap to make a contact with sharp edges or any other actions that would not be deemed normal use If the product is repaired by a person who is not authorised by the producer Krankfitness s r o Warranty rights expire if not complied with the service term If used with non GUN eX accessories and carabines for GUN eX products Warranty service A valid receipt invoice or warranty certificate must be submitted with a legible date of a purchase for warranty service SAFETY PROCEDURES AND INSTRUCTIONS There is risk assumed by individuals who use this type of sport equipment It is your responsibility to take proper care of your GUN eX products To minimize risk please strictly adhere to the following GUN eX training system Instructions User assumes the risk of injury and all liability resulting from the use of the GUN eX products Consult your physician or medical doctor before using this or any type of exercise program or fitness regimen Exercise at your own risk The producer is not reponsible for eventual injuries damages or medical expenses Store i
3. Split stance with slightly bent knees rear leg is fully extended all the weight is on standing leg Raise your rear leg forward dynamically After the set change legs PROGRESSION TIP Accelerate in every movement CORE MACHINE c ELASTIC ROPES WITH WOODEN BAR Both ropes are 1 2 m 4 ft long Ropes in CORE MACHINE package Extendable up to 4 m 13 ft 1 elastic rope with light resistance 100 N Building speed amp core strength 1 x elastic rope with heavy resistance 160 N Core workout Conversion to weight Newtons 9 8 kg Newtons 4 45 lbs It is possible to anchor GUN eX CORE MACHINE to various objects For example to trees pylons beams grapples wall bars pylons fences benches etc using the universal anchor strap which is the part of every GUN eX CORE MACHINE package BEFORE YOU START Before the first use unpack the tool and slowly fully extend both ropes to maximum length After you reach the end of the cover sleeve you are ready to begin the training Please pay careful attention to the suggested correct procedure of how to anchor the rope properly 1 Wrap the anchor strap around the fixing point 2 Lock all carabines into the ring The elastic bands have their own dynamic because they are made from natural rubber material When you use it for some time they become less elastic When unused for some time they return into their natural state and bec
4. Valla TOI all trainin g to ols in manual V alid for all train ng tools IN manu al V alid for all trainit Ig CO ols in manu al CORRECT Neutral spine with right posture and engaged core Stance facing the anchor point Split stance INCORRECT Lordotic posture Stance facing Parallel stance away from the anchor point INCORRECT Protracted shoulders Kyphotic posture Stance sideways to the anchor point Squat stance COBRA LONG ELASTIC ROPE 5 5 m 18 ft long elastic rope All COBRA Kits available in 2 resistances Extendable up to 12 m 40 ft Heavy 700 N Building strength amp power amp speed Light 300 N Full body workout Conversion to weight Newtons 9 8 kg Newtons 4 45 lbs STRENGTH POWER SPEED GUN EX COBRA ANCHORING AROUND THIN OBJECTS It is possible to anchor GUN ex COBRA ropes to various Objects For example around special grapples wall bars pylons beams fences benches etc Or you can exercise in pairs 2 people Always use the longer strap for anchoring the rope Using carabine is optional We prefer to anchor the rope without it but the maillon carabine is available in every package Please pay careful attention to the suggested correct procedure of how to anchor the rope properly ATTACHING ACCESSORIES For accessories Hip belt Unisex X Harness wooden bar always use climbing aluminium wire car
5. ring for majority of movements plus two strap eyelets for more movement variability to all directions ANKLE HEEL CUFFS Equipped with neoprene padding for comfortability diameter can be adjusted with velcro Heel strap fixes onto your foot Connection points steel ring for majority of movements plus two strap eyelets for more movement variability to all directions Can be used barefoot inside or outside the sneakers BOXING 5 Equipped with neoprene padding for comfortability diameter can be adjusted with velcro Designed with a big loop for boxing gloves of all sizes One inner and one outer ring for movement variability to all directions Every cuff is marked with left or right sign BOXING CUFFS FASTENING Look at the picture and follow this procedure 1 Put the strap through the space between thumb and other fingers 2 Fasten this narrow velcro strap to the main velcro Strap with logo 3 Fasten main velcro strap with logo around your wrist 4 Flip narrow strap and fix it again to the main velcro as Safety lock BASIG EXERCISES TQ GET YOU STARTED WITH YOUR QUATTRO Suitable for tak dak Seal coordination or for trainers for personal training with ALTERNATING JUMPS Nx SHADOW BOXING N EXECUTION Stand facing away from the anchor point Use all 4 cuffs 2 wrist cuffs and 2 ankle cuffs Place feet in a split stance Jump alternating the arms and
6. core training A tools QUATTRO and CORE MACHINE Learn how to create circuit and personal trainings A Get more information about education courses and dates at www gun ex com training WARRANTY AND SAFETY GUN EX DISCLAIMERS WARRANTY SAFETY PROCEDURES AND INSTRUCTIONS FOR GUN EX PRODUCTS Pay attention to the instructions below for maximum product life time Their nonobservance can decrease the product life time cause injuries and will void the warranty Warranty Disclaimers GUN eX brand represented by Krankfitness s r o warrants to the Initial retail purchaser that the products will be free of defects in workmanship or material for a period of two years Inappropriate or improper use of the GUN eX product including but not limited to the following acts shall void the warranty leaving the GUN eX product outdoors in extreme weather conditions heat cold precipitation for extended periods of time sawing the rope back and forth causing excessive friction on the anchor strap due to improper setup or use performing exercises in a way that causes the rope to make contact with the sharp edge and any other actions that would not be deemed normal use Notice of such defect must be promptly given to the seller of the product said seller must either be GUN eX certified approved Distributor or Dealer or other group or person authorized by Krankfitness s r o company Correction shall be either replacement of the product or re
7. covering will be damaged The producer is not responsible for damages in this case and the warranty is automaticaly cancelled The GUN eX ROCKET expandability is from 2 75m 9 feet to 6m 20 feet up to the length of its safety covering In case of expansion to the length longer than 6m 20 feet the covering will be damaged The producer is not responsible for damages in this case and the warranty is automaticaly cancelled GUN eX QUATTRO expandability is from 1 2m 4 feet to 4m 13 feet up to the length of its safety covering In case of expansion to the length longer than 4m 13 feet the covering will be damaged The producer is not responsible for damages in this case and the warranty is automaticaly cancelled GUN eX CORE MACHINE expandability is from 1 2m 4 feet to Am 13 feet up to the length of its safety covering In case of expansion to the length longer than 4m the covering will be damaged The producer is not responsible for damages in this case and the warranty is automaticaly cancelled product is only for above the mentioned purposes of this instruction manual or under profesional trainer guidance Every athlete and trainer must read all the condition mentioned in this instruction manual WARRANTY The warranty of GUN eX products is 24 months from the date of purchase The producer Krankfitness s r o has the right to determine if the product is repairable or if it will be replaced
8. extended left arm above the shoulder with core rotation PROGRESSION TIP Add another resistance cord for more resistance Perform dynamic movement SHOULDER PRESS yY N EXECUTION Stand facing away from the anchor point Grip wooden bar with both hands same direction grip Place feet in a parallel stance Perform shoulder press fully extend arms over the shoulders Bar is on the shoulders in starting position PROGRESSION TIP Perform jump in final position PADDLE Y S EXECUTION Stand facing the anchor point Grip wooden bar with opposite hand grip Place feet in a wide parallel stance Perform rowing along with the body engaging core muscles and core rotation During the movement work with your legs and perform deep squat Perform complete set then repeat on the opposite side PROGRESSION TIP Add another resistance cord for more resistance Keep upright posture with neutral spine and core engaged HOW DO I MAKE EXERCISE HARDER OR EASIER BODY LOCATION The further away from anchoring point you are the harder the training is MOVEMENTS SPEED Increasing the speed of the movements increases the level of intensity WHAT POSTURE SHOULD I MAINTAIN Always strengthten the whole body and be sure to keep a neu tral spine Not to over flex or over extend your spine Lock your core and spine in the neut
9. COBRA ROCKET QUATTRO CORE MACHINE USER MANUAL EEU e gt lt training system 46 48 50 5 PROPER POSTURES AND POSITIONS FAQ EDUCATION AND TRAINING WARRANTY AND SAFETY 8 COBRA 18 ROCKET GO QUATTRO 36 CORE MACHINE STORY BEHIND GUN EX We help all levels of athletes to reach their goals and become the best Our equipment range is aimed at athletes and their coaches fitness clubs and trainers all over the world As former pro athletes we know that to become the best only 15 is talent and 85 is hard work If you need to train hard you need the best quality and the safest training tools on fitness market All our training tools are highly innovative and functional Every product is tested by our team of professional athletes They are giving us real feedback what athletes and their coaches need and we are trying to match their expectations as closely as we can We have developed the education for all coaches trainers and fitness instructors During last decade Jan Marvan former professional cyclist and the team of experts athletes trainers physiotherapists and material engineers came up with the first training tool called COBRA a long heavy elastic rope with countless applications and exercises Training with heavy elastic rope was one of the best and most beneficial training methods to prepare the body and all muscles for a hard season of p
10. abine 3 Climbing wire carabine GUN EX COBRA ANCHORING AROUND WIDE OR ROUGHER SURFACE OBJECTS It is possible to anchor GUN ex COBRA ropes to big 1 Wrap the anchor strap around the anchor point or wide objects For example trees pylons beams etc 2 On the anchor strap end without a steel ring using the special anchor strap which is included in pull through the longer strap of COBRA rope every GUN eX COBRA package with steel locking maillon carabine attached 3 Lock the carabine into the ring Please pay careful attention to the suggested correct 4 Pull the COBRA rope procedure of how to anchor the rope properly Maillon carabine Note 1 Never fully tighten the maillon Note 2 Never use anchor point with sharp edges COBRA ROPE ACCESSORIES USING HIP BELT Always step inside the hip belt and then lock the buckle Plastic buckle changes the circumference of the hip belt There should be no tension on a buckle Lock the carabine into the steel eyelet The hip belt can be used for the heaviest loads and the most energic training It is designed for movement in any direction up to 240 with no tension on the adjusting buckle It is equipped with neoprene padding for comfortability Wooden bar is made from top quality ash wood which makes it very stiff WOODEN BAR and lightweight Weighs only 700g Equipped with two eyelets on sides CONNECTION OPTIONS and one anchoring point in the middle
11. erson who is training with the products Never let go the ropes when are under the tension Safeguard the GUN eX products from the elements when not in use Prolonged exposure to sunlight dampness inclement or severe weather conditions extremely cold or hot temperatures and extreme shifts in temperature can weaken the components of the GUN eX products gt lt R VG e ES pa m 774 S S ENG NE o s 47 72 EOS training MA GUN eX Headquarters WWW U X facebook com gunextrainingsystem Krankfitness s r o Lipova 35 twitter com gunextraining y 602 00 Brno Czech Republic info gun ex com youtube com gunextrainingsystem LJ Copyright 2014 by the Krankfitness s r o Photo content by Mudra All rights reserved GUN eX MAKE YOUR GUNs STRONGER WHIP YOURSELF INTO SHAPE are internationaly registered trademarks of Krankfitness s r o
12. ge Please pay careful attention to the suggested correct procedure of how to anchor the rope properly ATTACHING ACCESSORIES For accessories Hip belt Unisex X Harness wooden bar always use climbing aluminium wire carabine 3 Climbing wire carabine GUN EX ROCKET ANCHORING AROUND WIDE OR ROUGHER SURFACE OBJECTS It is possible to anchor GUN eX ROCKET ropes to big 1 Wrap the anchor strap around the anchor point or wide objects For example trees pylons beams etc 2 On the anchor strap end without a steel ring using the special anchor strap which is included in pull through the longer strap of ROCKET rope every GUN eX ROCKET package with steel locking maillon carabine attached 3 Lock the carabine into the ring Please pay careful attention to the suggested correct 4 Pull the ROCKET rope procedure of how to anchor the rope properly Maillon carabine Note 1 Never fully tighten the maillon Note 2 Never use anchor point with sharp edges TOP BASIG EXERCISES TQ GET YOU STARTED WITH YOUR ROCKET ROPE Suitable for everybody for developing reaction and agility Possible to do power training running acceleration jumping strength training Suitable for smaller rooms amp spaces FIRST STEP ACCELERATION EXECUTION Stand facing away from the anchor point gt Use GUN eX ROCKET with hip belt or X Harness Focus on start and place feet in a split stance Accele
13. le Be aware of the maximum length of the cover sleeve PROGRESSION TIP Add another resistance rope for higher resistance Use 2 ropes in a row connected by carabine for longer distance BATTLE EXECUTION You need 2 ROCKET ropes for this exercise Stand facing the other person Grip the GUN eX ROCKETS ropes on thicker part at the end of the ropes Use safety loops Place feet in a parallel stance Battle each other with all kinds of whips The best is spirals in the air Focus on stable body position work with the legs and engage the core QUATTRO 4 ELASTIC ROPES WITH CUFFS Each rope is 1 2 m 4 ft long All QUATTRO Kits available in 3 resistances Extendable up to 4 m 13 ft Light 4 x 100 N Building coordination amp stamina Heavy 4 x 160 N Full body workout Combi 2 x 100 N 2 x 160 N Conversion to weight Newtons 9 8 kg Newtons 4 45 lbs STAMINA COORDIN It is possible to anchor GUN eX QUATTRO to various objects For example to trees pylons beams grapples wall bars pylons fences benches etc using the universal anchor strap which is the part of every GUN ex QUATTRO package BEFORE YOU START Before the first use unpack the tool and slowly fully extend all 4 ropes to maximum length After you reach the end of the cover sleeve you are ready to begin the training Please pay careful attentio
14. legs TIP Keep upright posture with neutral spine and core engaged EXECUTION Stand facing away from the anchor point Use all 4 cuffs 2 wrist cuffs and 2 ankle cuffs Place feet in a stable split stance Perform shadow boxing or boxing on punching bag Focus on direct strike elbow strike hook uppercut PROGRESSION TIP Focus on leg work and stability gt Use legs and apply kicks for wider range of movements MOUNTAIN CLIMBERS Y STRAIGHT ARM PULL Y N www DOWNS EXECUTION EXECUTION Perform plank facing away from the anchor point Stand facing the anchor point Move your knees towards the chest back amp forth Place feet in a parallel stance engaging abs Perform swinging motion with straight arms Change left and right leg with every single movement Keep the core engaged PROGRESSION TIP Use dynamic movement and energy PROGRESSION TIP Keep the ropes under the tension even in the starting position BURPEE x FULL BODY EXECUTION Stand facing away from the anchor point Place feet in a split stance shoulder width apart Perform strike jump into the push up position perform push up and jump up back to starting position PROGRESSION TIP Perform various push ups spider man triangle scorpion leg swing EXPLOSIVE LEG AA LOWER BODY CORE EXECUTION Stand facing away from the anchor point
15. n dry places Protect againts sharp or chemically agressive materials Inspect the GUN eX products daily and before each and every time you use the GUN eX products Tighten all loose connections ropes belts carabiners handles accessories and replace worn parts immediately before any further use of the product s Failure to do so may result in serious injury Always attach the GUN eX products to a secure strong and stable anchor point When using the GUN eX products on any piece of fitness equipment or any object not al ready permanently attached to the ground make sure that piece is bolted to the floor or similar permanent anchor point so that it cannot tip Always perform weight test to determine the strength integrity of your chosen anchor point BEFORE using the GUN eX products Wear appropriate fitness workout clothing suitable for this type of exercise program when using the GUN eX products GUN eX products are not a toy nor should it be used as a toy of any sort or kind Under no circumstances whatsoever should children under the age of 18 use or be allowed to use the GUN eX products without constant and mindful adult supervision DO NOT use on or near a wet or slippery surface Be sure of your footing before you begin exercis ing Make sure that you have sufficient room free of encumbrances in order to perform all physical maneuvers required for proper use of the product s Nobody should stand between anchoring point and p
16. n to the suggested correct procedure of how to anchor the rope properly 1 Wrap the anchor strap around the fixing point 2 Lock all carabines into the ring The elastic bands have their own dynamic because they are made from natural rubber material When you use it for some time they become less elastic When unused for some time they return into their natural state and become stiffer again Thats why it s important not to forget to equally use all 4 elastic ropes DOOR ANCHORING GUN EX QUATTRO You can anchor GUN eX QUATTRO to door frames or punching bags using the universal anchor strap with rubber door anchor included in each GUN ex QUATTRO package Please pay careful attention to the suggested correct procedure howto anchor the rope properly 1 Close the rubber anchor into the door Find firm and stiff door frame 2 Lock all carabines into the ring Preferably train on the side where the door opens away from you When using punching bag rubber anchor prevents the anchor strap from sliding down For more movements it is possible to anchor GUN ex QUATTRO to GUN eX ROCKET or GUN eX COBRA ropes It gives you more possibilities and makes training more challenging ES p QUATTRO ACCESSORIES WRIST CUFFS Equipped with neoprene padding for comfortability diameter can be adjusted with velcro Loop for the thumb prevents cuff sliding to your arm Connection points steel
17. ng unit don t forget to finish with static stretching techniques of major muscle groups to relax and recover working muscles This is just a general advise more training tips units and sport specific movements will be covered during the education and training course gt Functional Athletic Training workshop Strength amp Power education gt Dynamic Movement amp Core Strength education WHERE I GET MORE INFORMATION join us online and get more information at www gun ex com You can find inspirational and workout videos and tips there Or you can send us a question Get more and sign up for certification courses with local education provider in your country EDUCATION TRAINING AVAILABLE EDUCATION COURSES FUNCTIONAL ATHLETIC TRAINING Six hours workshop covering basictraining routines movements and programming with whole range of GUN eX tools and their usage as a part of functional athletic training GUN eX ropes are often used alongside of wide selection of other training tools in these courses sand bags medicine balls suspension trainers balance pads kettle bells etc STRENGTH amp POWER COURSE One day course covering training with strength amp power training l 5 tools COBRA and ROCKET Learn how to lead group classes create circuit and personal trainings DYNAMIC MOVEMENT amp CORE STRENGTH One day course covering training with coordination amp
18. nnected with carabine to GUN eX COBRA with carabine to GUN eX COBRA Focus on the start and place feet in a split stance Focus on the jump and place feet in squat stance Sprint forward and accelerate Perform 3 jumps forward and return back Be aware of the maximum length of the cover sleeve Be aware of the maximum length of the cover sleeve PROGRESSION TIP PROGRESSION TIP Add another resistance rope for higher resistance Palms on the ground before every jump Use 2 ropes in a row connected by carabine for Use 2 ropes in a row connected by carabine for longer longer distance distance ROCKET SHORT ELASTIC ROPE 2 75 m 9 ft elastic rope with Suitable for rooms with limited space hipbelt or unisex X harness Extendable up to 6 m 20 ft All ROCKET Kits available in resistance Building reaction amp agility Medium 400 N Conversion to weight Newtons 9 8 kg Newtons 4 45 lbs REACTION 3 7 AGILITY ACCELERATION gt GUN EX ROCKET ANCHORING AROUND THIN OBJECTS It is possible to anchor GUN eX ROCKET ropes to various objects For example around special grapples wall bars pylons beams fences benches etc Or you can exercise in pairs 2 people Always use the longer strap for anchoring the rope Using carabine is optional We prefer to anchor the rope without it but the maillon carabine is available in every packa
19. of the bar for variability COBRA HAND GRIP Grip the strap it is better to put your hand s through the safety loop for safer handling Put your thumb on the rope right after the thicker part of the rope and firmly close the palm SAFETY NOTE When training in pairs always grab thick part of rope don t hold the strap only Put your hand through the safety loop but always grab the rope GUN EX UNISEX X HARNESS Specially developed unisex shoulder harness with special X crossing on a chest Equipped with thick neoprene padding for comfortability Mostly used for sprinting when it is desirable to have the point of gravity on shoulders Always hook all eyelets into the carabine WARNING Training with X harness changes the point of gravity to shoulders Always be aware when accelerating and control the movement all the time especially when the rope is under tension Rope will be pulling you backwards be carefull not to fall down BASIG EXERCISES TQ GET YOU STARTED WITH YOUR COBRA ROPE sm ied for everybo o r developi niis ngth amp pe ower sible to do ttling exercises power ning running ie nting jumping stre training DOUBLE WHIPS SLAMS X EXECUTION Stand facing the anchor point Grip the GUN eX COBRA ropes by shorter straps Place your feet in parallel stance Make whip movements up amp down with both arms PROGRESSION TIP Make whips with energy and use resis
20. ome stiffer again That s why it s important not to forget to equally use both elastic ropes DOOR ANCHORING GUN EX CORE MACHINE You can anchor GUN eX CORE MACHINE to door frames punching bags using the universal anchor strap with rubber door anchor included in each CORE MACHINE package Please pay careful attention to the suggested correct procedure how to anchor the rope properly 1 Close the rubber anchor into the door Find firm and stiff door frame 2 Lock carabine s into the ring Preferably train on the side where the door opens away from you BAR HAND GRIP Always use proper hand grip when you exercise CORE MACHINE ACCESSORIES WOODEN BAR Wooden bar is from top quality ash wood which makes the bar very stiff and lightweight It weighs only 700 g 1 5 lbs It is equipped with two eyelets on sides and one anchoring point in the middle of the bar for variability SAFETY NOTE Always use the big aluminium wire carabine as a connector between rope and wooden bar RESISTANCE ROPES OPTIONS CORE MACHINE comes with 2 ropes each with different resistance Combining the ropes brings more variablity into the training HAND GRIP The same direction grip The opposite grip WOODEN HANDLES Made from quality ash wood which makes handles stiff and lightweight This special tool enhances training variability Not included in CORE MACHINE package Can be purchased separately
21. pair thereof in the sole discretion of GUN eX manufacturer krankfitness s r o Correction of the said product shall constitute complete fulfillment of all liabilities of GUN eX brand krankfitness s r o with respect to the quality of the product s purchased This warranty shall not cover any damage or condition determined by GUN eX Krankfitness s r o to be caused by carelessness negligence neglect misuse and or unreasonable use normal wear and tear or failure to properly maintain the product or unauthorized repairs or any modifications thereof Under no circumstances shall Krankfitness s r o be held responsible for any damages suffered including but not limited to incidental or consequential damages medical expenses temporary or permanent injuries suffered as a result of the use of the product If said use did not conform to the below described safety standards and or if said damages were due to the negligence of the user and or the result of any repair adjustments or modifications to the product s that were not authorized in writing by Krankfitness s r o The foregoing warranty and disclaimer is exclusive and in lieu of all other warranties of quality whether written oral or implied including any warranty of merchantability or fitness for the purpose GUN eX COBRA expandability is from 5 5m 18 feet to 12m 40 feet up to the length of its safety covering In case of expansion to the length longer than 12m 40 feet the
22. ral position core activation will reduce the risk of injury and increase your POWER HOW SHOULD I GRIP THE COBRA ROPES You should put your hand through the safety loop and grip the rope by the thick part of the rope to secure Your grip FREOUENTLY ASKED OUESTIONS HOW SHOULD 1 STAND DURING THE EXERGISE BODY ORIENTATION Standing facing the anchor point Standing sideways to the anchor point Standing facing away from the anchor point FOOT POSITIONS Stable parallel stance Split lounge stance Deep squat stance 1 DO THE ROTATIONAL MOVEMENTS Yes Lot of exercises are rotational engaging core muscles Always keep your shoulders in line with the hips you will get more power CAN I WORK EVERY MUSCLE IN THE BODY WITH GUN EX COBRA ROPES Yes If used correctly you are able to achieve a deep burn for any muscle in the body plus cardio workout You ll be sore in the muscles you didn t realize you had HOW SHOULD I START Prepare your body for GUN ex ropes training with proper warm up Your warming up exercise Should consist of dynamic stretching of major muscle groups All warm up mobility exercises are part of Functional athletic training workshop We suggest doing all exercises in these time intervals beginner around 20 seconds intermediate up to 40 seconds advanced 60 seconds plus Be sure to have enough rest between each exercise After the traini
23. rate in first 2 3 steps Be aware of the maximum length of cover sleeve PROGRESSION TIP Use cones or agility dots to run towards them WER RODY LUVVER DULY AGILITY LADDERS EXECUTION Stand facing sideway from the anchor point Use GUN eX ROCKET with hip belt Focus on start and place feet in parallel stance React quickly back and forth and side to side and change direction during the movement PROGRESSION TIP Focus on different leg each set Use agility ladder FROG JUMPS BACK V DRILLS EXECUTION EXECUTION Stand facing away from the anchor point Stand facing the anchor point gt Use GUN eX ROCKET with hip belt or X Harness Use GUN eX ROCKET with hip belt Focus on the jump and place feet in squat stance Focus on backward start and place feet in a split stance Jump forward till the end of the cover sleeve Run backwards and then return to the achor point change direction into the V Be aware of the maximum length of cover sleeve PROGRESSION TIP PROGRESSION TIP Use cones or agility dots Palms on the ground before every jump Listen to your coach s signals and react as quickly as possible SKIPPING EXECUTION Stand facing away from the anchor point Use hip belt or Unisex X Harness connected by carabine to ROCKET rope Perfrom skipping on one spot with high frequency and knees as high as possib
24. rofessional athletes The result was a perfect traning tool easy to transport to training camps even by airplane This became immediate everyday training tool of dozens of professional athletes army and sport clubs All started with atletes from ce hockey league NHL After years in heavy duty the Cobra tool proved that it is the most durable training partner for everybody From professional field to fitness trainers Nowadays GUN eX works on new training and education principles with the team of professional athletes located around the world We know that we can do the best resistance training tools on the planet We are not changing dirrections and we are still developing new resistance tools and upgrades with priceless feedback from pro athletes Specifictraining procedures and handmade products make the GUN eX the safest training program With 4 main elastic training tools COBRA ROCKET QUATTRO CORE MACHINE we able to develop complex body abbilities strength power speed dynamics agility reaction core stability coordination SAFETY 15 OUR 1 PRIORITY TOP QUALITY MATERIALS TRADITIONAL HAND MADE WORK PRO EDUCATIONAL SYSTEM ALWAYS MAINTAIN PROPER POSTURE TO AVOID INJURIES PROPER POSTURES AND POSITIONS GENERAL BODY POSITIONS GENERAL FEET POSITIONS POSTURE hrali far a training tanle in maniial 2 far all training tanle in man far a training tanle IN man im
25. tance of the rope step back to increase resistance Add jumps into the movement slams SINGLE WHIPS gt lt EXECUTION Stand facing the anchor point Grip the GUN ex COBRA ropes by shorter straps Place your feet in parallel stance Make asynchronized whip movements up amp down with both arms PROGRESSION TIP Make whips with energy and use resistance of the rope Add squats into the movement BEAST GRIP gt SPIRALS IN amp OUT gt EXECUTION EXECUTION Stand facing the anchor point Stand facing the anchor point Grip the GUN ex COBRA rope on a sleeve Grip the GUN ex COBRA ropes by shorter straps Place your feet in parallel stance Place your feet in parallel stance Pull back step by step till you hit the end of the cover Make spiral whips in amp out with both arms Sleeve and the rope is fully stretched Perform complete set then reverse direction Release the rope back step by step Repeat PROGRESSION TIP PROGRESSION TIP Add resistance step back Pull back with 2 ropes in a row connected by carabine Perform the movements on the knees it will enhance the training effect SPRINTS amp RUNNING FROG JUMPS C EXECUTION EXECUTION Stand facing away from the anchor point Stand facing away from the anchor point Use GUN eX hip belt or Unisex X Harness connected gt Use GUN eX hip belt or Unisex X Harness co
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