A90 Ankle strap workout ebook

The shown exercises can be done by combining the A90 Ankle Straps with the Angles90 grips, A90 Sling Trainer, A90 Resistance Bands and the A90 Cable Pulley.

The exercises are divided by:

  • Legs
  • Abs
  • Wrist rehab

LEG-DAY

1. Seated leg curls

  • Combined product: A90 Cable Pulley
  • Muscles targeted: Hamstrings
  • Tips: Start with about half of the weight you are used to on leg curl machines in the gym due to the direct power / weight transmission of the pulley. 

2. Lying leg curls

  • Combined product: A90 Resistance Bands 
  • Muscles targeted: Hamstrings
  • Tips: Try to keep your back straight, don't let your back arch, and keep your abs squeezed. Alternate between single leg curls and double leg curls to max out your hamstrings with each set.

3. Standing leg pushdowns 

  • Combined product: A90 Resistance Bands 

  • Muscles targeted: Hamstrings & glutes

  • Tips: You can either put the straps around your ankle or around your foot by keeping the strap loop wide open. You definitely should lean towards a fixed / semi-fixed object in order to fully focus on the movement. 

4. Quadruped pushbacks

  • Combined product: A90 Resistance Bands 

  • Muscles targeted: Hamstrings & glutes

  • Tips: You can either put the straps around your ankle or around your foot by keeping the strap loop wide open. You definitely should lean towards a fixed / semi-fixed object in order to fully focus on the movement. 

5. Suspension leg curls

  • Combined product: A90 Sling Trainer

  • Muscles targeted: Hamstrings and glutes

  • Tips: Technically speaking, this is the most demanding exercise on here. Don't let your hips bend at any point throughout the movement. The beginner version (second half of the video) is much easier! 

6. Inner Thigh Pulls

  • Combined product: A90 Resistance Bands

  • Muscles targeted: Inner Tights

  • Tips: Move the active leg behind or in front the standing leg, depending on where you feel the target muscle better. 

7. Kickbacks 

  • Combined product: A90 Resistance Bands 

  • Muscles targeted: Hamstrings and glutes

  • Tips: Don’t arch your back. Instead, let the legs and the target muscles mentioned do all the work - and not your lower back. 

ABS-DAY

1. Crunches

 

  • Combined product: A90 Resistance Bands 

  • Muscles targeted: Abs

  • Tips: You can either keep your upper body still to focus on legs, or move the upper body to perform crunches for further stimuli, especially to your upper abs. 

2. Suspension Crunches

  • Combined product: A90 Sling Trainer

  • Muscles targeted: Abs

  • Tips: In this crunch variation, the goal is to try to keep your back straight. This is different from the previous exercise, where the goal is to move your back while doing crunches.

3. Jump kicks 

  • Combined product: A90 Resistance Bands

  • Muscles targeted: Abs

  • Tips: Here the focus is on a controlled movement pattern while being as explosive as possible. Try to keep your hip, active knee and foot in one line.

WRIST REHAB 

These movements help you train around wrist injuries that prevent you from putting pressure on your wrist by grabbing weight with your hands! Never use these movements to heal your injuries! These exercises will only help you to not be limited by wrist, hand or finger injuries when trying to build or maintain muscles. 

General tips for the following three exercises: Use your Angles90 grips in between your straps and the pulley in order to obtain a greater range of motion and in order to perform exercises in a healthy shoulder-width position.

  • Products combined: Pulley and Angles90 grips

1. ARM LAT PULLDOWN

2. OVERHEAD TRICEPS EXTENSION

 3. REVERSE FLIES (and lateral raises too!)

  • Combined product: A90 Resistance Bands

  • Muscles targeted: Rear delts

  • Tips: Find an exercise angle that makes you engage your rear delts the most. Keep your upper traps as relaxed as possible. Another feasible wrist rehab shoulder exercise with resistance bands would be side laterals!