PLATFORM EXERCISES

The Exerfly Platform is a stable multi-use flywheel training platform built for everything from heavy duty workouts to rehab. A huge range of exercises are able to be performed in a small footprint, and can cater for the elite athlete and teams who require heavy and fast workouts, through to intermediate users wanting to build on their health and fitness and elderly and rehab users wanting to make improvements.

LEG EXERCISES

Alpine Ski Squats

The user leans forward like in a downhill ski position, elbows rested on their knees and raises their backside up and down. This exercise works the glutes and quads.

Calf Raises

The user sits on the bench, tips of feet on the foot block. A curl bar is rested on the knees and the user raises and lowers their knees to give their calf muscles a workout.

Glute kickback

The rope is threaded through the rope guide and attached to their ankle with an ankle cuff. The user supports themselves by holding on to the bench, and using controlled movements pulls their leg straight back while standing upright. This exercise works the glutes.

Hip Thrusts

The user has both shoulders on the bench and uses both ropes on the Exerfly with a bar placed across the hips. The user moves their hips up and down to workout the glutes and hamstrings. The hip thrust works the gluteus maximus (the upper glute muscle), gluteus medius (the lower glute muscle), the quadriceps, and the hamstrings.

Hip Swings

The hip swing, similar to the kettle bell swing works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip. It's a simple and fast way to incorporate a very athletic movement into a routine safely.

Prone Hamstring Curl

Lying prone with the ankle cuff attached around the ankle, the user brings up their ankle towards their butt and back down. The hamstring curl develops your hamstrings and to a lesser extend, your calves and glutes.

Lateral Squat Lunge

Using the foot block, users place one foot on the foot block and the other foot on the ground or at the edge of the platform and squat concentrating on exercising one leg. This exercise helps with exercising adductors and lateral movements.

Dead Lifts

The user stands with both legs slighty bent, hands on the bar and stands up keeping form. The deadlift is a top compound exercise for many because of how many muscles it works at once. The gluteus maximus, rectus femoris, and biceps femoris are worked, along with stabilizer muscles.

Bulgarian Split Squat

The user stands on one leg with the other leg behind on the bench and bends the front leg. The Bulgarian split squat strengthens the muscles of the legs, primarily the quads, but also hamstrings, glutes, and calves.

Split Squats/Lunge

Like a normal squat but the user stands in a lunge position. A stick can be used for helping with balance. Lunghes primarily develop the quadriceps in your thighs and the glutes in your hips and butt. The hamstring and calf muscles in your legs, your abdominal muscles and your back muscles act as stabilizers during this exercise.

Squats

This is the same as a back squat, but using the harness helps people who find back squats uncomfortable as the load is spread across the back instead of the shoulders. A standard exercise for leg strength.

Standing Calf Raises

The user stands while attached to the harness and raises their calves off the platform. This is useful for fast calf raises and when a user has Achilles problems as the user calf muscle is prevented from moving too deep.

Zercher Squat

Very similar to a front squat, the user holds the bar in their arms and moves through the squat position.

Sprinting Block Exercise

The user is in the press up position with the ankle cuff attached to the flywheel, and moves one leg towards their chest. This exercise develops quads, glutes and hamstrings in a full movement that a sprinter would likely use when using starting blocks.

Mountain Climbers

The user is in the press up position with the ankle cuff attached to the flywheel, and moves one leg towards their chest. Mountain climbers work the abdominals, glutes, legs, triceps, shoulders and many other muscles, while increasing your heat rate. They're a good all over body workout. In this case we're showing a single leg mountain climber.

Glute Kickbacks

The user stands on the ground with hands on the bench to support the body. The ankle is attached through the rope guide and the user extends their leg straigh backwards. The Glute kickback is a good leg exercise to develop and strengthen the glute muscles. Good form is necessary to make sure your back is not recruited.

ARMS AND CHEST

Bench Press

Using both ropes, the user lies on their back and presses up to exercise their shoulders and chest. A straight bar or single hand grips can be used. The bench press is a popular exercise for building strength in the chest. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior (front) deltoids, traps & back as secondary muscles used.

Overhead tricep extension

The user faces away from the flywheel with their arms bent back over their head and moves their arms forward over their head. The overhead triceps extension is a strength move that targets the back of your upper arm, where your triceps brachii muscles are located.

Tricep Dips

Facing away from the bench with knees bent, the user places their hands on the bench and pushes up and down. Tricep dips primarily work the triceps muscle at the back of the upper arm, while the pectoralis muscles of the chest are also worked during the exercise.

Bent Over Row

The user bends forward at the waist and pulls up, keeping their elbows close to their body. The bent over row primarily works the latissimus dorsi, rhomboids, spinal erectors, and trapezius muscles. Secondary muscles worked are rear deltoids, biceps/forearms, core muscles, hamstrings/glutes.

Bicep curls

User stands with both hands gripping the curl bar and pulls up to exercise the bicep muscles without using their back.

High Pulls with Eccentric Overload

In the concentric phase, the user uses their legs to increase the concentric speed and thus overloads the eccentric phase of the arms. This method is useful for other arms exercises like bicep curls.

High Pulls

With both hands on the curl bar, the user pulls up to their chin. The high pull involves all the body's major muscle groups, particularly the posterior chain (glutes, hamstrings, back) to stabilise and initiate the movement. It also hits the upper, mid and lower traps.

Incline Bench Press

Like a bench press, but the bench is angled upwards and the user works their upper chest muscles. The exercise primarily works the clavicular head of the pectoralis major, or the upper portion of your chest. It also works the anterior deltoid (front portion of the shoulder) and the triceps (backside of your arm).

Incline Fly

The user faces forward while the bench is angles upwards. Each hand holds on to the hand grip and the user pulls their hands towards themselves. This is a good shoulder exercise.

Lateral Arm Pulls

The rope is threaded through the rope guide and the user faces sideways while resting on one knee. The user then pulls the rope across their body to exercise shoulders and abdominal muscles through rotational movements..

Seated Row

The rope is threaded through the rope guide and the user sits with legs supported against the platform. The user sits upright and pulls on the curl bar with a rowing motion. Seated rows develop your erector spinae in your lower back, your middle and lower trapezius in your upper back, your rhomboids and latissimus dorsi in your middle back and your teres major in your outer back.

Tricep Overhead Pull

User sits on the bench and faces backwards from the rope while holding on to the curl bar. The user works their triceps muscles as they move the bar up and down.

Side Shoulder Raise

The user stands while raising their arm out straight. The side shoulder raise (or lateral Raise) primarily works the lateral deltoid, which is the middle portion of the deltoid muscle. The anterior (front) deltoid, posterior (back) deltoid, upper trap, supraspinatus (a rotator cuff muscle) and serratus anterior (muscles along your ribs under your armpit) also contribute to the movement

Side Arm Drops

The user stands straight and drops one side of their body and moves back up again. This exercise works on the shoulder, abdominal and back muscles, in particular the stabilizer muscles like the obliques and transverse abdominis.

Rotator Cuff

The user sits on the bench with arm at shoulder height, but bent, and rotates the forearm and hand down. Your rotator cuff is made up of several shoulder muscles and tendons which connect your upper arm bones to your shoulder blades. These muscles and tendons of the rotator cuff can become irritated or damaged as a result of injury or overuse. This exercise is an excellent way to strengthen those muscles and tendons.

Single Arm Bent Over Row

The user rests one knee on the bench and pulls back with their arm. Single arm bent over rows primarily work the latissimus dorsi, rhomboids, spinal erectors, and trapezius muscles. Secondary muscles worked are rear deltoids, biceps/forearms, core muscles, hamstrings/glutes.

MID SECTION

Diagonal Straight Arm Pulls

The user pulls the rope in an upward sweeping motion to stimulate lateral movements. This exercise primarily works the shoulders, but the abdominals and obliques are also recruited while it also works the stabilizers in your hips and legs.

Lateral Arm Pulls

The rope is threaded through the rope guide and the user faces sideways while resting on one knee. The user then pulls the rope across their body to exercise lateral and abdominal muscles.

Sit ups

While someone holds on to the users ankles, the user holds on to the curl bar behind their neck and does sit ups. This is a very tiring way to do sit-ups!

Isometric and Eccentric Overload Methods

Bicep Curls with Motor Boost

The optional motor is used to overload the eccentric portion of the exercise. Bicep curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis.

High Pulls using Legs to for eccentric overload

In the concentric phase, the user uses their legs to increase the concentric speed and thus overloads the eccentric phase of the arms. This technique can also be used with exercises like the bicep curl. The high pull involves all the body's major muscle groups, particularly the posterior chain (glutes, hamstrings, back) to stabilise and initiate the movement. It also hits the upper, mid and lower traps.

Squat with Isometric Hold

The user goes in to a squat isometric hold (another user stops the flywheel at the bottom of the squat) and then releases. This is effective for post-activation potentiation.


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