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4 Directional Dumbbells

A woman working out

Take a weight you can do 10 reps with pausing at the top of each movement. Do not let your arms go any higher than slightly above parallel. Once you have completed 10 reps without setting the weight down begin doing front raises alternating arms. When you are no longer able to do a front raise, immediately bend over and begin doing dumbbell rows. During the row keep your elbows out as if you are bench pressing only in reverse. Pause at the top of each movement until you fail to complete a repetition – set one dumbbell down, bring the other dumbbell to your shoulder and begin an overhead one-arm standing press. Continue pressing until you are unable to raise the weight from your shoulder then finish the exercise training the other limb.

Four Directions to Get Strong


Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep