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Bungee Cord Conditioning

Isokinetics in High School 

Isokinetics is a method of resistance training whereby the speed of the motion remains the same; only the resistance increases throughout the range of the motion. So why does this physical education teacher at Washington Irving High School teach Isokinetics?

Simple…its more effective and safer than traditional weight training. Such a bold statement
does Allen Spindel make. However, after three years of research in the gym, his studies have
proven that isokinetics using selected acroutrements such as bungee cords can produce superior
results. Not to mention that is easier to participate when you are outside of the gym. In
otherwords, you can take your equipment with you anywhere and workout. Spindel first
became interested in isokinetics after his second knee surgery when the many physical therapists
taught him exercises to do on his own. He became especially intrugied with the bungee cords,
when one of the physical therapists was also a martial arts instructor helped him.

Spindel analyized the movements from the physical therapists, martial artists and traditional weight training and designed his own program suited for high school students at Washington Irving.
The bungee cords using isokinetics also provides a wider range of exercises for each body part.
That means you can exercise using your actual sport or activity and directly target those muscles.
As an example, you can perform leg and hip work in various planes of motion such as the horizontal
and vertical planes. Below is a sample of the hundreds of exercises using the bungee cord.

Isokinetics with Bungee Cord

Perform each movement smoothly using a two count up and a two count down. Pause for one second after the up movement. Breathe in through the nose and out through the mouth.

Basic Works the quads, glutes and hamstring.
Squat Stand with feet shoulder width apart and toes facing forward. Grab the
bungee cord and step on half of it and hold the handles. Squat down keeping
your back straight and knees at 90% angle making sure your knees don’t
extend beyond your toes. As you raise up, pull the bungee cord with both hands
to create reisistance. The squat works primarily the quadriceps, the glutes,
the adductor mass, the errector muscles of the back, the abdominals
and the hamstrings.

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Sumo Works the quads and the inside of the legs-adductors.
Squat Stand with feet spread very wide apart and toes facing outward. Grab the
bungee cord and step on half of it and hold the handles. Squat down keeping
your back straight and knees at 90% angle making sure your knees don’t
extend beyond your toes. As you raise up, pull the bungee cord with both hands
to create reisistance. The squat works primarily the quadriceps, the glutes,
the adductor mass, the lumbosacral group, the abdominals
and the hamstrings.

2

Inside Leg Works the inside of the legs-adductors in the vertical plane.
Standing Stand on the floor with the bungee cord on your left ankle. Move your left leg
in the direction of your right leg, or to the midline of your body 1-3 feet. This works
your adductor brevis, adductor minimus, adductor longus and most of the focus
is on the adductor magnus and gracilis.

3

Inside Leg Works the inside of the legs-adductors in the horizontal plane.
On Floor Lie on your right side and support your upper body with your right elbow on the
ground. Place your left hand on the ground in front of you. Place the bungee
cord on your ankle (bottom) leg and lift this leg 1-3 feet in the air. This works
your adductor brevis, adductor minimus, adductor longus and most of the focus
is on the adductor magnus and gracilis.

4

Hips-1 This exercise works the glutes-curve of the thigh in the horizontal plane.
Horizontal Lie on your right side and support your upper body with your right elbow on the
Plane ground. Place your left hand on the ground in front of you. Place the bungee
cord on your ankle (top) leg and lift this leg 1-3 feet in the air. This works
your gluteus medius and minimus.

5

Hips-2 This exercise works the glutes-curve of the thigh in the vertical plane.
Vertical Standing on the ground with the bungee cord on your left leg. Lift your left leg
Plane 1-3 feet away from your right leg, away from the midline of your body. This works
your gluteus medius and minimus.

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Hips-3 This exercise works the glutes-curve of the thigh and some hamstring
Prone in in the horizontal plane.
Horizontal Lie on your stomach, leaning on your elbows with your hands under your chin.
Plane Place the bungee cord on your left ankle and raise your left leg 1-3 feet off the floor.
This works your mainly the gluteus maximus and some of the hamstring, lumbosacral,
and erector spinae.

7

Leg Curl-1 A great exercise to target the hamstring in the horizontal plane.
Horizontal Lie on your stomach with both legs and elbows touching. Arch your upper body
Plane while maintaining contact with the elbows. Place the bungee cord on your
left ankle. Flex your left leg 90% so your heel is raised up to the ceiling.
Continue the curl and try to touch your heel to your butt.
This works the hamstring group, as well as the gastrocnemius. Make sure
to tighten the muscles at the end of the flexion.
If you want to work more of the gastrocnemius, flex the foot during the curl.

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Leg Curl-1 A great exercise to target the hamstring in the vertical plane.
Vertical Stand with both feet on the ground shoulder width apart with toes facing forwards.
Plane Hold on to a wall or bar for balance. Place the bungee cord on your right ankle.
Flex your right leg 90% so your heel is raised up in line with your hips.
This exercise works the hamstring group and a little of the gastrocnemius.
If you want to work more of the gastrocnemius, flex the foot during the curl.

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Hip In the horizontal plane, this works mainly the hamstring and the glutes.
Extension Kneel on the floor on one knee with your other leg attached to the bungee cord.
Horizontal Bring the leg with the bungee cord up 1-3 feet as it remains extended out.
Plane Extend your hip completely. This works the hamstrings, as well as the gluteus
maximus. This position allows you to target the glutes more than the vertical plane.

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Lunge With the feet more apart, it works the glutes. With the feet closer
together, it works the quads.
Stand with feet shoulder width apart and toes facing forwards. Place the bungee
cord on your right ankle. Perform a lunge making sure your left knee
bends at a 90% ankle and does not extend past your left toe. Your
hands are on your hips. The lung works the quadriceps and gulteus maximus.

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1 Leg One leg pelvic raise in the horizontal plane works the hamstring and glutes.
Pelvic Lie on the floor on your back with your arms to your sides and your right leg
Raise extended in the air. Your left leg is bent with the foot on the floor.
Horizontal Raise your pelvic up in the air by pushing your left leg through the foot as hard as
Plane possible. Your right leg is attached to the bungee cord and moves 1-3 feet up.
This works mainly the hamstrings and the gluteus maximus.

12

Kick Back Works mainly the glutes and some hamstring in the vertical plane.
Vertical Stand on your left leg with the bungee cord attached to your right ankle. Extend
Plane your hip back 1-3 feet as your right leg remains straight. This works the gluteus
maximus and some of the hamstring.

13

Kick Works mainly the quads and a little of the hip flexor in the vertical plane.
Forward Stand on your left leg with the bungee cord attached to your right ankle. Extend
Vertical your hip forward 1-3 feet as your right leg remains straight. This works the quads
Plane and some of the hip flexor.

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Leg Press This leg press in the horizontal plane works the glutes and some hamstring.
Sit on the floor with both ankles attached to the bungee cords. Your knees are
bent at a 90% angle. Extend your legs straight, making sure not to lock out
your legs. This works the entire quadriceps group and gluteus maximus

15
Balance A great exercise to work the quads in the vertical plane for stabilization.
1 Leg Stand on your left leg with the bungee cord attached to your right ankle. Bend
slightly your left leg 4-6 inches making sure your knee does not pass beyond your
toe. Pulse up and down 4-6 inches slowly as your right hand extends in front of your
body. This simulates a running position and is great for proprioception.
This works the quadriceps and gluteus maximus of the left leg.

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Basic A great basic crunch with resistance.
Crunch Lie on your back with your feet up 90% and hands behind your head. Bring
your knees up to your chest the same time you roll your spine up.
Place the bungee cords on both your ankles for resistance. This works
the rectus abdominis, quadriceps and tensor facia lata.

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Sit Up A great exercise for sports that require spinal rotation.
Rotation Lying on the floor with the bungee cords attached to your ankles. Sit up and as you elevate to the 180% vertical plane, rotate your upper torso to one direction.
Return to the lying on the floor position and repeat the other side. This works the
This works mainly the internal and external obliques and rectus abdominis.

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Abs One of the best exercises to work the internal and external obliques, rectus
Cycling abdominis and hip flexor.
Lie on your back with your left leg extended and toes pulled back. Bring your right
knee to your chest and clasp your hands behind your head with your left elbow
touching your right knee. Alternate left elbow with right leg and reverse. Place
bungee cores on both ankles. This works the internal and external obliques,
rectus abdominis, hip flexor, rectus femoris of the quadriceps, the satorius
and illopsoas muscles.

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Horizontal A quiet exercise for obliques and erector spinae.
Obliques Lie on your left side on the floor with both legs extended and right hand behind
your head. Your left hand is on your right oblique. Place the bungee cords on
your ankles. Perform a lateral flexion of the torso as you lift your right shoulder
off the floor about 12 inches. This works mainly the external and internal
obliques, rectus abdominis on the flexion side a a little of the erector spinae.

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Vertical In the vertical plane, this is one of the best sport specific
Torso exercises for core development.
Rotations Stand on both feet shoulder width apart. Hold onto the bungee cord with
both hands. Rotate your pelvis to one side then another while keeping your arms
straight as the bungee cord offers maximum resistance. Bend the knees slightly
to avoid overstretching the ligaments. This works the external and internal
obliques and a little of the rectus abdominis.

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Horizontal One of our favorite exercise, this works the rectus muscles of the abdomen Deep Abs as well as the external and internal obliques. It also solicites the serratus anterior.
Lean on both of your elbows, palms are facing down, the balls of your feet are
touching the ground. Your body is extended with no hills or valleys. Hold this
position for 10-30 seconds. Make sure the breathe. This exercise works the
rectus muscles of the abdomen as well as the internal and external obliques. As a
bonus, the very important sport specific serratus anterior muscle is engaged.

22

Spinal A great physical therapy exercise that works the spinal erector muscle.
Horizontal Lie flat on your stomach with hands behind your back and feet straight behind
Flexion you. Place the bungee cords on your ankles. Lift your upper torso and chin
off the ground 1-6 inches. This works the erector spinae group, especially
the lumbar region.

23
Spinal Another great exercise to work the spinal erector muscle in the lumber
Horizontal area of the back.
Plane Lie flat on your stomach with hands stretched out in front of you. Place the
Alternates bungee cords on your ankles. Lift your left leg and right arm simultaneously 1-6 inches.
Reverse the process. This exercise works the gluteus maximus, erector spinae,
and the deltoids when the arms are raised.

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Lat Pulls Lat pulldown works the center part of the lats and some trapezius.
Vertical Standing on both feet, place the bungee cords in hand. Pull down as you flex and Plane pull your elbows back as you squeeze your shoulder bladed together. This exercise
works the center part of the lats, the middle and lower portions of the trapezius,
rhomboids, biceps and brachialis.

25

Lat Pulls An excellent exercise to work the lats, teres major, posterior deltoids
Vertical and rhomboids in the vertical plane.
Plane Sitting on the ground with your feet on the floor and knees bent, grab a hold
of the bungee cords and place them in your hands. Pull your elbows back
as the stay close to your sides and also keep your elbows high as you pull
back for a variation. Keep your torso straight as you flex and pull
your elbows back as you squeeze your shoulder blades together.
This exercise works the lats, teres major, posterior deltoids, biceps,
brachialis, trapezius and rhomboid muscles.
The underhand grip isolates the lower portion of the trapezius,
rhomboids and biceps. The overhand grip isolates the posterior deltoids
and middle portion of the trapezius.

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1 Arm Works mainly the lates, posterior deltoids and trapezius in the horizontal
Iso Row Stand with your left leg in front of you slightly bend and your right leg behind you.
Arch your back and lift your chin. Hold the bungee cord in your right hand and
step on the bungee cord with your left leg. Pull the bungee cord back as you flex
your elbow to a 90% angle. Make sure your arm travels away from your torso.
This works the lats, teres major, posterior deltoid, trapezius and rhomboids.
It works a little of the arm flexors, biceps, brachialis and brachioradialis.

27

Up Right Great for your shoulders and neck area.
Rows Stand with both feet on the ground shoulder width apart. Hold bungee cord
in your hands as you step on the center of the cords. Pull the bungee cords
up to your chin as your elbows are pointed to the ceiling. This works the
upper trapezius, medial and posterior deltoid, with a little of the anterior
deltoid, biceps and forearm flexors. The wider the placement of your hands,
the more deltoids are worked and less of the trapezius are worked.

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Medial Lateral raises works mainly the medial deltoid.
Deltoid Stand with both feet on the ground shoulder width apart. Hold bungee cord Vertical in your hands as you step on the center of the cord. Raise the bungee cord
Plane up and to the sides of your body, shoulder height. Keep your arms straight.
This isolates the medial deltoids. You have three starting positions to work with.
Hands to the sides, hands behind your back and hands in front of your thighs.

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Anterior Front raises work the anterior deltioid almost exclusively.
Deltoid Stand with both feet on the ground shoulder width apart. Hold bungee cord Vertical in your hands as you step on the center of the cord. Raise the bungee cord
Plane up and to the front of your body, shoulder height. Keep your arms straight.
This isolates the anterior deltoids and a little of the upper pectoralis.

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Biceps Considered a horizontal pully exercise, this works the long head of the biceps.
Horizontal Stand with both feet on the ground shoulder width apart. Hold bungee cord
Plane in your hands as they are attached in front of you. Pull the bungee cord
towards you and flex your arms until your hands reach your chest. Keep upright.
This works mainly the brachioradialis, brachialis, biceps, anterior deltoids,
upper pectoralis.and corachobrachialis.
You can change the position of your grip to the hammer curl and reverse curl.
By changing the grip, you work both the long and short head of the bicep group.

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1 Arm A variation of the basic bicep curl using one arm at a time.
Bicep Kneel down on your left leg as you hold the bungee cord in your right hand. The Vertical bungee cord is anchored under your right leg. Lift the cord using only your right arm.
Plane This isolation allows you to control the range, speed and alignment of the movement.
It works the biceps, brachialis and brachioradialis.

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1 Arm The triceps kickback works the entire triceps group.
Tricep Stand with your left leg in front of you slightly bend and your right leg behind you.
Kickback Arch your back and lift your chin. Hold the bungee cord in your right hand facing
Horizontal the bungee cord attachment. Hold your right elbow up at a 90% angle.
Plane Perform a tricep kickback. Make sure your arm travels away from your torso.
This works the entire triceps group.

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Tricep The reverse pulldown works mainly the medial head.
Pulldown Standing on both feet, place bungee cord in hands. Pull down in overhand grip.
Vertical Make sure your arms are extended 180% at your sides. Keep torso straight.
Plane This islolates the triceps and the anconeus. Use an underhand grip to work
the medial head more intensely.

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1 Arm The one arm extension works the long head and allows for stabilization.
Tricep Stand with both feet on the ground shoulder width apart. Hold bungee cord Vertical in your right hand above your head facing away from bungee cord attachment.
Plane Extend your arm 180% overhead making sure not to allow your deltoid to move.
Support you right arm by having your left arm push back at the elbow.
This works the triceps brachii, medial, lateral and long heads.

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