Lower Extremity

Train the lower extremity specifically and functionally through single leg progressive resisted exercise. With proper unilateral lower extremity strength and movement patterns you are less likely to experience back and lower extremity dysfunction. 

The following exercises are designed to strengthen the lower extremity and train stability on a single limb. Scroll down to learn more about specific lower extremity exercises on the CKC Trainer

Bilateral Squats

 

Instruction & Assembly

Step-ups


Assembly:

  • Place short band holders on the back upper horizontal frame
  • Attach appropriate strength band for assistance
  • Wrap band under arms
  • Place exercising leg on the center of the step and keep it there until the desired number of repetitions are achieved
Instruction:
  • Perform step-ups without pushing off the ground with back leg
  • Ensure that the knee is tracking over the second toe and the hip and knee are in line to avoid a Q-angle
Tips:
  • Putting the assistive band in front or behind during the exercise is a personal preference
  • There are many ways to assist in this exercise. Some alternative options include:
  • With long bar hold assist
  • Offloading from the foot
​​




Split Squats


Assembly

  • Using small band holder fix the appropriate strength band across the middle horizontal support frame
  • Adjust the distance away from the step depending on leg length
Instruction
  • Facing backward, place one foot on the strength band and keep the other one on the step.
  • Keep the leg on the band straight (it will go down at 45 degree angle)
  • With the leg on the step, start the exercise by bending the knee over the foot and slightly past the toes
  • Go down until the exercising leg’s thigh is parallel to the step
  • Continuing with the leg on the step,simultaneously bend the knee and hip to perform the split squat exercise
  • The elevated leg in contact with the strength band will provide assistance and help stabilize pelvis
  • Maintain upright posture
  • Weight will shift towards the heel as the leg is straightened
  • Make sure knee stays over the foot
  • Hips remain level
  • Continue until desired number of repetitions are achieved and then switch to the other leg
Tips
  • Keep core engaged to assist with balance
  • Dig in big toe and maintain activated arch
  • Opposite arm motion on the downward motion will help with balance
  • If it is difficult to maintain Q-angle, a slight rotation over the exercising leg will help




Standard Single Leg Squats


Assembly:

  • Place both long band holders on the back upper horizontal frame facing inwards.
  • The long band holders should be the width of the frame apart
  • Loop an appropriate assistive strength band across the long band holders
Instruction:
  • Place the assistive band under the arms and around the torso
  • Move to the side of the step opposite from the exercising leg
  • Balancing on just the exercising leg, lift the opposite leg in front of you and angle slightly towards the middle of the frame
  • Arms will be out in front of you for balance
  • Initiate the exercise by bending the knee forward to a position over the foot and slightly past the toes.
  • The thigh should be parallel to the floor at the bottom of the movement
  • Ascend from the squat by driving the heel into the step and extening the knee and hip.
  • Throughout this process, maintain a stable core.
  • Do not allow the knee to collapse inwards. Maintain a strong arch and activate the gluteal muscles on the exercising leg.
Tips:
  • To increase difficulty, place the assistive band in front of you rather than around the back.
  • If it is too difficult to control the Q-angle, rotate slightly over the exercising leg
  • Lift the opposite arm to the exercising leg on the way down to increase balance and stability




Advanced Single Leg Squats


Assembly

  • Place one long band holder in the center of the back upper horizontal frame. It can face inwards towards the frame, or outwards towards the step.
  • Loop an appropriate assistive strength band around the long band holder
Instruction
  • On the step, you should be standing in the opposite direction to whatever way you faced the long band holder
  • If you were to start with left leg, step slightly towards the left side of the step.
  • Set your left foot so it is straight ahead with a stable arch.
  • Take the assistive band in your right hand and stretch it down to loop the band above the right heel.
  • Initiate the movement by bending the left knee slightly past the toes
  • The back leg (in this case the right one) should be straightened and directed approximately 45 degrees down and out towards the ground and back wall.
Tips
  • This exercise is more advanced that the standard single leg squat due to the band placement. It requires far more core, hip, and foot stability because the offloading occurs at the foot rather than the torso.
  • If you notice you have a large Q-angle when completing this exercise, you should consider going back to the standard single leg squat until you develop greater stability
  • Be careful placing the band around foot. If the band is too resistant, it could imbalance or fling upwards.
  • Lift the opposite arm to the exercising leg on the way down to increase balance and stability





 

Single Leg Squat Progression

Assembly & Instruction

Step-ups


Assembly:

  • Place short band holders on the back upper horizontal frame
  • Attach appropriate strength band for assistance
  • Wrap band under arms
  • Place exercising leg on the center of the step and keep it there until the desired number of repetitions are achieved
Instruction:
  • Perform step-ups without pushing off the ground with back leg
  • Ensure that the knee is tracking over the second toe and the hip and knee are in line to avoid a Q-angle
Tips:
  • Putting the assistive band in front or behind during the exercise is a personal preference
  • There are many ways to assist in this exercise. Some alternative options include:
  • With long bar hold assist
  • Offloading from the foot
​​




Split Squats


Assembly

  • Using small band holder fix the appropriate strength band across the middle horizontal support frame
  • Adjust the distance away from the step depending on leg length
Instruction
  • Facing backward, place one foot on the strength band and keep the other one on the step.
  • Keep the leg on the band straight (it will go down at 45 degree angle)
  • With the leg on the step, start the exercise by bending the knee over the foot and slightly past the toes
  • Go down until the exercising leg’s thigh is parallel to the step
  • Continuing with the leg on the step,simultaneously bend the knee and hip to perform the split squat exercise
  • The elevated leg in contact with the strength band will provide assistance and help stabilize pelvis
  • Maintain upright posture
  • Weight will shift towards the heel as the leg is straightened
  • Make sure knee stays over the foot
  • Hips remain level
  • Continue until desired number of repetitions are achieved and then switch to the other leg
Tips
  • Keep core engaged to assist with balance
  • Dig in big toe and maintain activated arch
  • Opposite arm motion on the downward motion will help with balance
  • If it is difficult to maintain Q-angle, a slight rotation over the exercising leg will help




Standard Single Leg Squats


Assembly:

  • Place both long band holders on the back upper horizontal frame facing inwards.
  • The long band holders should be the width of the frame apart
  • Loop an appropriate assistive strength band across the long band holders
Instruction:
  • Place the assistive band under the arms and around the torso
  • Move to the side of the step opposite from the exercising leg
  • Balancing on just the exercising leg, lift the opposite leg in front of you and angle slightly towards the middle of the frame
  • Arms will be out in front of you for balance
  • Initiate the exercise by bending the knee forward to a position over the foot and slightly past the toes.
  • The thigh should be parallel to the floor at the bottom of the movement
  • Ascend from the squat by driving the heel into the step and extening the knee and hip.
  • Throughout this process, maintain a stable core.
  • Do not allow the knee to collapse inwards. Maintain a strong arch and activate the gluteal muscles on the exercising leg.
Tips:
  • To increase difficulty, place the assistive band in front of you rather than around the back.
  • If it is too difficult to control the Q-angle, rotate slightly over the exercising leg
  • Lift the opposite arm to the exercising leg on the way down to increase balance and stability




Advanced Single Leg Squats


Assembly

  • Place one long band holder in the center of the back upper horizontal frame. It can face inwards towards the frame, or outwards towards the step.
  • Loop an appropriate assistive strength band around the long band holder
Instruction
  • On the step, you should be standing in the opposite direction to whatever way you faced the long band holder
  • If you were to start with left leg, step slightly towards the left side of the step.
  • Set your left foot so it is straight ahead with a stable arch.
  • Take the assistive band in your right hand and stretch it down to loop the band above the right heel.
  • Initiate the movement by bending the left knee slightly past the toes
  • The back leg (in this case the right one) should be straightened and directed approximately 45 degrees down and out towards the ground and back wall.
Tips
  • This exercise is more advanced that the standard single leg squat due to the band placement. It requires far more core, hip, and foot stability because the offloading occurs at the foot rather than the torso.
  • If you notice you have a large Q-angle when completing this exercise, you should consider going back to the standard single leg squat until you develop greater stability
  • Be careful placing the band around foot. If the band is too resistant, it could imbalance or fling upwards.
  • Lift the opposite arm to the exercising leg on the way down to increase balance and stability





 

Hip Stability Progression

Assembly & Instruction

Assisted Hip Hikers


Assembly

  • Using the short band holders fix the appropriate assistive band to the back upper horizontal frame.
  • You can use one or two band holders. If using one, wrap it one around the frame to increase its width.
Instruction
  • Stand on the step facing the back of the frame.
  • Attach band around back and under armpits to offload body weight.
  • Both knees remain straight during the exercise.
  • Let the non-stance leg hip drop towards the ground in a downwards motion.
  • Contract the gluteus musculature of the exercising leg to lift the opposite pelvis. Lift pelvis until it is at least level.
  • Repeat this hip-hiker movement for the desired repetitions.
Tips
  • Use the frame for balance if needed.
  • Maintain a stable foot and contract intrinsic musculature of the foot by digging the big toe into the step.
  • Do not lean too much over stance phase leg because it takes away from the activation of the glute muscles.
  • Avoid arch collapsing inward and foot rolling to the outside. You want to maintain subtalar neutral in the foot.




Resisted Hip Hikers


Assembly

  • Fix an appropriate strength band across the bottom back frame with the small band holders.
  • The band should be just pass the back step.
Instruction
  • Stand on the step facing the back of the frame.
  • Lift the strength band over the non-exercising foot and allow foot to hang past the edge of the back step.
  • Both knees remain straight during the exercise.
  • Let the non-stance leg hip drop towards the ground in a downwards motion.
  • As the hip falls, the band will return toward its resting position.
  • Contract the gluteus musculature of the exercising leg to lift the opposite pelvis. Lift pelvis until it is at least level.
  • The stretched band applies resistance to this movement.
  • Repeat this hip-hiker movement for the desired repetitions.
Tips
  • Use the frame for balance if needed.
  • Maintain a stable foot and contract intrinsic musculature of the foot by digging the big toe into the step.
  • Do not lean too much over stance phase leg because it takes away from the activation of the glute muscles.
  • Avoid arch collapsing inward and foot rolling to the outside. You want to maintain subtalar neutral in the foot.




Skater Squats


Assembly

  • Fix the appropriate strength band around the two long band holders or with the small band holders across the frame
  • Band placement can be on the middle horizontal support frame or on the front vertical frame
Instruction
  • Adjust band to waist height
  • Facing sideways, step into the band so that either the right OR left hip if pushing against the band.
  • If exercising the left leg, the band should be pushing against the right pelvis.
  • Maintain and upright postrure. Do not lean into the band.
  • The band placement will create a force that attempts to push you towards the stance phase leg.
  • Start the exrecise by bending the stance leg in a “mini’ single leg squat position
  • Next, return from the squat position.
  • The the leg is extending push into the band
  • The up motion is at a 45 degree andle and is directed toward the back top horizontal frame
  • You should feel this exercise in the gluteus medius of the stance phase leg.
Tips
  • If you do not feel this exercise in the correct place, check your form: make sure you aren’t leaning your upper body, your hip is in line with your foot, and your medial arch is not collapsing inward
  • If you are struggling to get the movement down, you can start with just one part of the exercise: a slight bend of the knee without the hip hike at the end.





 

Quadricep Progression

Assembly & Instruction

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As transações são efetuadas entre utilizadores, usando o saldo das carteiras. Cada transação fica registrada numa cadeia de armazenamento de dados denominada blockchain. Este registo é público e a rede é totalmente descentralizada.




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1) Transações instantâneas.
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A Digital Money pode ser minerada?


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Onde compro Digital Money?


Após se inscrever, as DMX poderão ser adquiridas com Bitcoins através do site oficial durante o período de ICO.




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Mínimo de 125 moedas para compra.




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As moedas podem ser utilizadas para transações entre utilizadores ou negociadas na nossa exchange descentralizada. Posteriormente, a Digital Money também será incluída noutras corretoras.




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A carteira pode ser descarregada no site oficial da Digital Money na área de download.




Como é feito o consenso da rede Digital Money?


A blockchain Digital Money possui o sistema de consenso PoS. Nesse tipo de validação, quem valida um bloco é um utilizador que dispõe para aluguer as máquinas DM-Pay. A carteira DMPAY é node. O node que preencher os requisitos mínimos pode participar no sorteio de validação.Para mais informações, consulte o Whitepaper na sessão de downloads do site.




Como funciona a recompensa da rede Digital Money?


Na Digital Money o valor das taxas cobradas sobre as transações de moedas é redistribuído para as DMPAY Wallets.




Qual é a taxa das transações?


0.01 DMX




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Hamstring Strengthening

Assmembly & Instruction

Single Leg Dead Lift


Assembly:

  • Place the long bar across the front vertical frame so that it is at waist height when the user stands on the back step.
  • Loop the appropriate resistive strength band around the middle of the long bar.
Instruction:
  • User will begin by standing in the middle of the frame and place the resistive band around his or her waist.
  • He or she then steps up onto the back step facing outward from the frame with the band around waist.
  • Standing on one leg, move the leg that is in the air backwards towards the front of the frame as the trunk slightly bends forward.
  • Next, bring that leg forward and bend the knee so the thigh is parallel to the back step.
  • As the band resists backwards towards the front of the frame, the user must push hips forward while contracting the glute and hamstring muscles. Shoulders should be aligned with the waist.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • Regain stability after each repetition when standing fully upright with thigh parallel to the ground. This is best done by ensuring the foot is stable and the abdominal muscles are activated.
  • To assist in your Q-angle step slightly to the direction opposite of the exercising leg.




Sprinters


Assembly:

  • Place the long band holders facing forward on the front vertical frame.
  • Loop the appropriate resistive strength band around the two long band holders
  • The band should be fixed at waist height.
Instruction:
  • Facing outward from the frame, step into the resistive band.
  • Stand on one leg while leaning forward into the band.
  • Maintain a normal curve of the lower back and slightly bend the knee on the stance leg.
  • Bend at the hip joint while maintaining a stable back and knee.
  • After bending forward, contract the gluteal muscles and straighten at the hip joint returning to upright position.
  • Stabilize in the upright position for a couple seconds before bending again at the hip joint to repeat the exercise.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • There should be minimal to no movement of the low back and stance phase leg in this exercise.
  • To assist with balance, when in the starting position, lift the arm opposite to the stance leg. As the exercise is performed and the non-stance leg is lifted forward, switch the arm that is up.
  • To best improve power, start in an athletic stance and explode up each time the exercise is performed.
  • Place band on the middle horizontal frame for taller users.





 

Foot Stability

Assembly & Instruction

Single Leg Dead Lift


Assembly:

  • Place the long bar across the front vertical frame so that it is at waist height when the user stands on the back step.
  • Loop the appropriate resistive strength band around the middle of the long bar.
Instruction:
  • User will begin by standing in the middle of the frame and place the resistive band around his or her waist.
  • He or she then steps up onto the back step facing outward from the frame with the band around waist.
  • Standing on one leg, move the leg that is in the air backwards towards the front of the frame as the trunk slightly bends forward.
  • Next, bring that leg forward and bend the knee so the thigh is parallel to the back step.
  • As the band resists backwards towards the front of the frame, the user must push hips forward while contracting the glute and hamstring muscles. Shoulders should be aligned with the waist.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • Regain stability after each repetition when standing fully upright with thigh parallel to the ground. This is best done by ensuring the foot is stable and the abdominal muscles are activated.
  • To assist in your Q-angle step slightly to the direction opposite of the exercising leg.




Sprinters


Assembly:

  • Place the long band holders facing forward on the front vertical frame.
  • Loop the appropriate resistive strength band around the two long band holders
  • The band should be fixed at waist height.
Instruction:
  • Facing outward from the frame, step into the resistive band.
  • Stand on one leg while leaning forward into the band.
  • Maintain a normal curve of the lower back and slightly bend the knee on the stance leg.
  • Bend at the hip joint while maintaining a stable back and knee.
  • After bending forward, contract the gluteal muscles and straighten at the hip joint returning to upright position.
  • Stabilize in the upright position for a couple seconds before bending again at the hip joint to repeat the exercise.
  • Switch legs when the appropriate number of repetitions have been completed.
Tips:
  • There should be minimal to no movement of the low back and stance phase leg in this exercise.
  • To assist with balance, when in the starting position, lift the arm opposite to the stance leg. As the exercise is performed and the non-stance leg is lifted forward, switch the arm that is up.
  • To best improve power, start in an athletic stance and explode up each time the exercise is performed.
  • Place band on the middle horizontal frame for taller users.





CKC FITNESS SYSTEMS

Functional Exercise Equipment

The first functionally based all-in-one exercise trainer to incorporate the many scientific principles of progressive resisted exercise into functional closed chain training. Used to offload weight allowing for proper form or to apply resistance the CKC Trainer will help you reach your functional potential.

GET IN TOUCH

CKC Fitness System

Crozet, VA

22932

941-376-5995

dave@ckcfitness.com

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