3 Moves From Team USA’s Onsite Technogym Trainer

And although Technogym is high-end, it’s not just for the pros. Their machines are designed and sold for use in the home, as well, and they’re also installed at hundreds of fitness clubs around the country, including most Equinox and Lifetime Fitness locations.

Josh Holland, the only U.S. Technogym trainer who will be onsite in London, took time last week to show me some workout moves he’ll be doing with Olympic athletes in various sports. And because they’re done on Technogym’s awesome full-body workout machine called the Kinesis — available at a gym near you and shown in the images below — that means you can train like an Olympian and try them out yourself. (No machine? No gym? Try Holland’s at-home modifications, instead.)

Kenesis Sprinting Squat
Kenesis Sprinting Start

For sprinters: explosive starts
With the Kinesis’s bands attached to the back of the waist belt and the resistance high enough to hold you back while lean all of your weight forward, practice crouching in a sprint start position (top), raising up onto your toes and then exploding “out of the block.” Aim your knees high and pump your arms as you run in place with a forward lean (bottom), for five seconds, before recovering back to your starting position.

Try it at home: If you can’t use a resistance cable like the one on the Kinesis machine, stand with a flat, wide resistance-band loop around your waist, and have a friend stand behind you and hold you back while you practice exploding out and running forward before recovering back.

Kenesis Swim Stretching
Kenesis Swim Freestyle

For swimmers: swim strokes on a ball
Attaching the Kinesis’s bands to your wrists, lay across a stability ball with your legs supported against the back of the machine. Adjust resistance so that you are able to extend your arms all the way out to the front (top). Use your core to stabilize the body on the ball as you lift your head and chest and begin a freestyle swim stroke with both arms, stretching one arm out at a time (bottom).

Try it at home: You can practice the same swimming moves while balancing on a stability ball without the added resistance. To work your arms and shoulders more, hold a 3-pound dumbbell in each hand or wear weighted wrist straps.

Kenesis Basketball Dribble
Kenesis Basketball Rebound

For basketball players: dribbling with resistance
With Kinesis bands attached to your wrists and waist belt, playing with a basketball becomes a much more efficient workout, says Holland. Try dribbling (top), shuffling side to side as if defending another player, or jumping as high as you can as if to rebound or shoot the ball (bottom). If you’re working out with a partner, you can have them dribble as you defend, or toss the ball in the air as you jump to catch it.

Try it at home: Loop a resistance band (one with handles on both ends) around a secure post behind you, and face out with your hands in the handles. Practice pulling against the bands as you practice shuffling, dodging and jumping.

Check out the moves in motion with Josh!

Related Links:

33 Hot New Workout Classes
Olympians Share Their Fitness Secrets

8 Moves to Slim in the Gym

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