Mad Dogg Athletics crosscore Owner's Manual - page 28
CrossCore® Equipment Information
|
19
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
BALANCING ON THE ROPE
The rope may move freely even when the pulley wheel is LOCKED. This slight movement of the rope over the
locked pulley wheel will help you recognize your weaker and/or dominant sides.
For example, when sliding to one side occurs on the negative of the press, you are not keeping your body
stabilized cor rectly.
Concentrate on controlling and stabilizing yourself by using the same resistance on both sides of the body. If
the rope slides during the positive movement on one side, it means you are letting your dominant side take
over the movement by pushing harder than the weak side.
When the pulley wheel is in Locked-N-Loaded™ mode (locked), the rope should never be sawed across the
locked pulley wheel.
PROGRESSION AND REGRESSION
• CrossCore® is all about pacing yourself, being in control and executing clean, fluid movements.
• The premise of bodyweight training is about finding your balance, core stability, muscle endurance and
understanding the feeling of the exercises involved, thereby creating a mind/body or proprioceptive
awareness.
• Each exercise is designed to be able to offer you more challenging progression as you become more
comfortable with the equipment.
• At the same time, progression is about regression. If you find yourself being challenged too much, simply
regress by lessening the angle of your body, adjusting your feet to a wider stance or adjusting your feet
or hands. It is not a strength contest. You are learning how your body, bodyweight and mind all react
together when used in coordination.
• You complete these movements every day; you just don’t think about it. CrossCore is a means of helping
you find that connection.
EXERCISE PREPARATION
• Execute each CrossCore exercise in a slow, controlled manner. Concentrate on your technique and
movements.
• Recommended time intervals for training are as follows:
-
Beginners:
20–30 seconds to perform the exercise as many repetitions as possible without losing
proper form.
Recommended mode:
Locked-N-Loaded™ or Locked Handle Mode
Recommended number of sets:
1–2
-
Intermediate:
30–45 seconds (as noted above)
Recommended mode:
Locked-N-Loaded™ or PULL THE PIN™!
Recommended number of sets:
1–3
-
Advanced:
45–60 seconds (as noted above)
Recommended mode:
PULL THE PIN!
Recommended number of sets:
2–4
• Rest periods will depend on the fitness level of the user and the desired fitness results. It is
recommended that a 15–45 second rest period be undertaken between sets during training.