Weeks 11 – 12 ISO-BOW Routine

Weeks 11 - 12 ISO-BOW Routine

Routine Day A – Chest, Back, Biceps, Triceps, and Shoulders

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Shoulder Press

2: Chest Squeeze

3: Lateral Raise

4: Reverse Fly

5: Bicep Curl

6: Tricep Extension

7: Hammer Curl

8: Tricep Kickbacks

Routine Day B – Legs and Core

  • 6 Days total, alternate between Day A and B (each day three times a week).
  • Perform a 7 second isometric hold and follow with 6 repetitions with a slow 2-3 second release. Choose resistance levels where the 5th and 6th repetitions are challenging to the point you feel you cannot do much more.
  • Perform each exercise consecutively.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: ISO-SWINGS

2: Lower Abs/Hip Flexors

3: Leg Extension

4: ISO-SQAUTS

5: Core Circles Large

6: Hips & Core

Iso Bow Better Boat Pose (Navasana)

Iso Bow Better Boat Pose (Navasana)

For a better boat pose and strength training.

Grab your ISO-BOW and place your feet through the ISO-BOW loops.

Activate your toes and legs, lift your feet off the floor, and grab your second ISO-BOW and pull your ISO-BOW apart drawing your scapula towards your spine firing your rhomboids.

Push through your heels and lift your legs.

Breathe deeply and hold for five deep breaths.

Counter by placing your feet and hands on the floor and press your hips into the sky.

Iso-Bow Better Side Planks (Vasisthasana)

Iso-Bow Better Side Planks (Vasisthasana)

To enhance your side plank.

In a deep lunge position, place your hands down near your feet. Spread your fingers and grip the mat firmly.

Slight bend in your right elbow so you are not hyperextending.

Grab your ISO-BOW and place the webbing around your front foot.

Pivot your toes in the same direction and lift your front leg and hips into the air.

Push through your heel and lift your back body drawing your scapula back down your back.

Try to slide your mat or ground forward with your right hand.

Iso-Bow Crescent Lunge Enhancement (Anjaneyasana)

Iso-Bow Crescent Lunge Enhancement (Anjaneyasana)

To enhance your crescent lunge reach your hands up in the air and place your fingertips on the floor.

Raise one leg up and softly place your foot behind you in a lunge.

Reach down and grab your ISO-BOW and rise up contracting your core and keeping your back straight.

Spread your ISO-BOW apart drawing your shoulder blades down on your back.

Breathe deeply and hold this pose for five deep breaths.

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