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How To Workout on the Freedom Spring - Example Movements
Add Music, do several sets of each exercise, and you're done!

There are so many exercises you can do on the Freedom Spring that will add variety and excitement to your workout!
Here are examples of just a few you can do. You can always add more variety by inventing your own routines and movements.

Gentle Bounce

Forward Stretch


Forward Stretch - with Bar

A gentle bounce, which will basically get the circulatory system working and get the joints, muscles, and ligaments warmed up. You will also have less chance of injury. A nice, gentle bounce, bending the knees, warming up, and getting a little bit of a stretch in the arms as well.

**It is important to not use the cords solely as support for your body so you don’t fall forward. Use the cord as resistance to stretch your body, not to stretch the cord.

The forward stretch is just great. You’re elongating the body, setting up the spine, getting the spine nice and straight. You’re stretching, you’ll feel that in the upper arm, the triceps, and the back. As you lean forward, you’ll feel that in the hamstrings. It’s wonderful for your posture. You can also arch the back and get a little of the lumbar.

At this point, we are reaching overhead, leaning forward, and stretching the back muscles, the arm muscles, the back of the leg. It’s a nice stretch. You just get everything loosened up, getting ready for the exercises. This is a very good stretch for the back as well. (This exercise can only be performed on the doorway mount model)


Downward Stretch

Forward Kick

Forward Knee Lifts

Now, going down toward a squat, stretch with the arms reaching overhead, you’re getting a nice stretch in the latissimus dorsi - that’s the back muscles - as well as getting a nice stretch in the knees and the thighs. So as you are stretching up and stretching down, you’re working a lot of the back muscles as well as the leg muscles, the quadriceps, the gluteus. You’re getting the knees warmed up as well.

Now we’re doing a forward kick movement. This is wonderful because we are now working the circulatory system a little more vigorously. By lifting the legs high and alternately, we a good hip flexor movement and the quadriceps.. Again, because we are reaching and holding onto the upper bar, we are consistently working the arms and the back muscles as well.
Now we’re kicking using the knee bent this time. And the difference here is that we are still working the hip flexors, but there is less weight, so you could bounce a little more vigorously, alternating from leg to leg with the knees bent. It’s just another variation.

Forward Lean Back Kick

Forward Lean Leg Raise
Twist
Leaning forward and kicking back, we are now working the back of the leg. By kicking back, we’re working the hamstrings. This is balancing out all of the movement that is done – normally, people are working the front of their legs, whether they are walking or going up stairs. It’s very important to work the back of the legs as well. And we’re stretching the arms and the upper back. (This exercise can only be performed on the doorway mount model)
Leaning in and lifting the knee. These will work the legs and the hip flexor. Of course, now we are getting a wonderful stretch to the back, the back of the arms and the shoulder area. So we are getting a nice stretch in the upper areas, we’re working the cardiovascular by lifting the knees and the legs, and the hip flexors are getting a good workout.
The twist is going to work the hips, while you’re going from side to side. You’re getting a workout to the obliques, which is the side of the waist, the external obliques. And as always, because we’re holding on, we’re still working the upper arms, the forearms, as well as the back muscles. And of course, while bouncing, we’re working the circulatory system, and the lymphatic system is being activated.
Twist variation
Upper body, Overhead Arm Movements
This is reverse grip of the same exercise. When you are reversing the grip, you are going to be hitting a little bit more of the bicep as well as the other side of your forearm. So with the hands gripped over the bar, you’re getting the top of the forearm, and then holding under, you’re getting bottom of the forearm, or the under side of the forearm as well as the bicep. And we are continuing to work the hips, the obliques, and getting the circulatory and the lymphatic system activated.
This is a continuous movement, working the back or the lats, or the correct term is the latissimus dorsi. So we are starting overhead, going out to the side, then we go overhead again, and then we go forward. So both movements will work the lats, and it’s a great exercise for the upper back.
Punching Movement
Side Arm Pull
The punching is working your pecs and your triceps. It’s a nice exercise because you’re alternating, you’re getting a lot cardiovascular movement as well when you are doing the punching from your upper body as well as getting the cardiovascular from the bounce or from the alternate leg lifts.

This is a side movement for the shoulders and the back, primarily the back muscles. You’re going up, out and down and back up. As you are pushing down, it’s working the back muscles, and you’re getting the triceps because of the extended arm.

 

Forward Arm Pull

COMMENTS: In the preceding series of photos, a lot of the exercises incorporated the back muscles, and this is important because so many people have poor posture and they slouch. Their rounded shoulders come forward, and their head is tilting forward. So by putting a lot emphasis into the upper back and the mid back, you’re really holding your body in a straighter posture. Overall it’s going to be beneficial, especially as we age, we tend to curl forward. Now we are going to strengthen the back so we make sure that it’s easy to keep our posture in the proper position.

Front Shoulder Pull
Now we’re doing more of a lower lat movement, where we’re starting with the arms in front, lifting the legs, and then pulling the cords to the back. In this exercise, you’ll get a little contraction of the triceps in the rear position, but mostly, when you are pulling back, you will get the back muscles. And again, this works the lats.
We have here a very important exercise. This is for the rear deltoid. That is the back of the shoulder. So many people round their shoulders forward, so this small muscle at the rear of the shoulder literally helps to hold the shoulder in place so it is in proper alignment, and we’re not rounding the shoulders forward. We’re gently going in semi-circular arc, reaching backward as we’re rebounding. One of the most neglected areas and one of the most important exercises for the structure of the shoulders and posture.
Chest Press

 

Wrist Curls
Instead of doing the alternating, like with the punching movement, we are now pushing both arms in front and then bringing them out to the side. It’s important to keep the forearms parallel to each other when you are doing this exercise. And then when you are starting in the rear position, and then as you push forward, bringing them closer together. This activates the pectoral major or the pecs of the chest muscles. And then when you are fully extended or once you get a right angle and come forward, you are now activating the triceps as well, but primarily it’s a chest movement.
This is a very good exercise for people to prevent carpal tunnel syndrome. By doing a flexing of the wrist by flexing down, we’re working the under side of the forearm. By flexing up, we’re working the extensors in the top of the forearm. It’s really good to do these wrist curls because you’re preventing any type of damage caused by weak muscles that can instigate carpal tunnel. If you already have carpal tunnel, you should not be doing an extension flexion, which is lifting the wrist up (Image 31). That would be contraindicated and would put a little too much stress on the inflamed carpal tunnel area. Moving the wrist in a downward movement would be much safer.
Overhead Triceps Extension


Rowing Movement from Overhead System

Alternating Bicep Curl
This is really great for the back of the arm. So many people have a tendency to get very flabby in the back of the arm. That’s the muscle opposing the bicep. So when you extend from overhead, it’s a contraction of the triceps.
In this movement, we are pulling back. This movement is really great for the posture. We’re gripping overhanded and pulling back. What that does, it activates not just the lats, but between the shoulder blades, there’s a muscle group called the rhomboids. When you are keeping the arms in this higher level, it’s wonderful for bringing the back into a straight postural position. So it’s one of those movements that’s very important for proper posture and prevents slouching.
This is wonderful for the biceps. We’re Bouncercising as well as doing the curls, and that’s working the biceps as well as a little bit of the forearm.


Double Bicep Curl


Rowing Movement from Rebounder

Lateral Raise
This is another way of working the biceps, just a variation.
In this movement, we are pulling back. This movement is really great for the posture. We’re gripping overhanded and pulling back. It activates not just the lats, but between the shoulder blades, there’s a muscle group called the rhomboids. When you are keeping the arms in this higher level, it’s wonderful for bringing the back into a straight postural position. So it’s one of those movements that’s very important for proper posture and prevents slouching.
This works the sides of the shoulder. And, of course, because we are Bouncercising, we are getting a cardiovascular workout and stimulation of the lymphatic system.
 
 
 
 
The Freedom Spring System® and Bouncercise® are registered Trademarks - The Freedom Spring System® is protected by Patents D496,422 and 6,652,419 and other patents pending
© 2003-2015 American Bio-Compatible Health Systems, Inc

 

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