Since being manager, some pretty exciting things have happened in the gym; including a refurbishment of a section of it. It can be quite stressful dealing with different companies, timings, moving equipment, having a closed off section of the gym in peak times etc but now I feel I’m much more knowledgable on the whole experience.
Our gym isn’t the biggest of gyms so utilising space is key. We have all of the kit you need to have an effective workout but we wanted more functional kit to allow people to get more creative with their workouts. When our TRX wall bracket broke it was the perfect opportunity to get designing and creative and we put a P.O.A in place.
A functional ‘RIG’ was going to be the best option! We used D2F Fitness to provide our equipment. See more from them on their website: http://fitness.d2fgroup.com
The RIG is so multi-purpose, even more so then it looks, it’s incredible. We have 4 “crank it” suspension straps, as well as 2 tricep dip attachments, a step attachment and a fixed punch bag attachment. Each piece of kit can provide so many exercises there is endless workouts on the RIG alone.
In this blog post I’m going to provide some example workouts to do on the RIG as well as some top management tips to oversee a project like this.
The finished article:
Top 5 Management Tips:
Always be present! Ok so you can’t be at work for the 16 hours a day that the gym is open but to be around as much as possible. Unfortunately for my case, I was attending a course for 2 out of the 3 days the project was going ahead which certainly made it challenging.
- Have a good team surrounding you, who also know what’s going on. You always need people to put heads together and gather new ideas, to assist when explaining to customers the plan etc.
- Use a good product: D2F had been very good communicators from the initial measurements, through the design drawings, and up until the instalment. We are so pleased with the finished article, it’s got to be worth the company’s money.
- Share your information, good communication: let people know what’s going on, it’ll hopefully allow them to be as excited as you are and understanding of the disruption.
Get your learning head on! Even as a PT there is always more to learn and CPD never hurt anyone. We (my team and I) had a full 6 hour training day to get to grips with the new equipment, partly for safety purposes but also to get creative and think outside the box with the way we could use the RIG.
Top 10 Exercises on the RIG:
- A suspension pistol squat: holding the bands, drop down to a low squat with one leg raised in front of you, always keep your weight backwards, not allowing the working legs knee to come in front of your toes. Technique is so important with these, keep it controlled and don’t rush or bounce through the reps. 12 each leg x 3 sets should get those glutes and quads burning.
- A side plank with ONLY your top leg resting on the step attachment: one of the hardest exercises I’ve ever done. Find a suitable position with your hand on the floor for a normal side plank (but with feet on the step) then drop the bottom leg to just under the step, leaving your top leg to take most of the weight – ouch. Hold for as long as you can.
- Knee raises holding yourself up on the tricep attachments: adjust the bars to be roughly waist height, face away from the RIG, with hands flat and well gripped, jump yourself up and keep your upper body as straight and still as you can before raising both knees to your chest. Repeat for as long as your abs, forearms and wrists can bare!
- A suspension row: the old classic, simple but effective. Hold the bands, and step closer to the RIG (the closer your stand, the deeper the row so the harder it is) – let your arms relax straight without dipping your hips or aching your back, keep straight and bring yourself back in, letting your elbows grace your ribs. Keep feet planted firmly onto the floor, 20 reps for a warm up pre back and arms workout is great.
- A suspension plank walk: feet elevated in the bands, hands flat on the floor, get yourself into a plank – check the technique, no dippy hips and arched backs. Maintaining this shape, walk your hands further away from the RIG and then back, feel the BURN!
- Plank shoulder taps with feet on step attachment: a simple core exercise, progressed by elevated the feet to the step attachment. The aim is to move the hips as little as possible and hold the balance when taking away the hands. Maybe try this exercise by time rather than reps. 40 seconds work, 20 seconds rest and repeat.
- A high side step onto step attachment with bottom leg top raised: a simple single leg side step but (the higher the step the harder it’s going to be) but by flexing the foot and taking the toes off the floor you’re unable to jump from the standing food, isolating the glute and the quad. Try 8 on each leg for 3 sets, no weights needed.
- Eccentric tricep dips using tricep attachment: body weight tricep dips are a hard exercise, more so for women so by lowering yourself as slowly as possible you can rest and the bottom before building up to the full movement. Try 4 sets of 10 to really activate the muscle.
- Hanging knee raises holding monkey bars: grip strength is a hard skill to master. By holding all of your body weight and trying to remain still when raising the knees you are forced to hold strong! Try as many as you are able.
- Standing plank hold using suspension straps: a different style of plank, a good beginners plank. Come behind the straps, on your tip toes, keeping the body straight, come forward to a decline with the whole body before lifting the arms away from the shoulders. The deeper you step back and the further away you take your arms the harder it will be. Activate those abs and hold for at least a minute.
Give it a good go!
Hoping this has been insightful or maybe helpful to anyone reading. Please feel free to comment if you have any questions, especially regarding the exercises as some are hard to imagine or have funky names!
Many Thanks. xo