The Strong in 15 workout consists of six basic movements, using arms, legs, and/or torso with a push and pull movement. We do not use barbells or dumbbells with our resistance training programs. We use the ARX Alpha to provide the stimulus needed to adequately exhaust a majority of bodily muscle fibers.

1. The Chest Press is done through a push motion that provides stimulus to the arm muscles focused primarily on the triceps, wrists, and chest. The pectoral muscles are the primary muscles of the chest. Along with the triceps, the posterior or back of the upper arm will grow in fatigue as the movement progresses overtime. Some accessory muscles, such as the entire core are used to stabilize body parts that are not designed to make the movement. These muscles could be very active in an isometric or non-moving phase.

2. The Row is done through a pull movement which involves the bicep muscles in the front of the upper arm. “Guns” is how they are referenced by some of my clients. It’s amazing to see so many women in their 60’s and 70’s express interest in having guns. They are often delighted to find “a muscle” (offering a similar appearance as “guns”) that they thought didn’t exist.

3. The Leg Press is accomplished through a push movement focusing on the quadriceps (front of the thigh), hamstrings (back of the thigh), and glutes (or buns). We’re finding keeping the large toe in contact with the press plate enables more glute activation. That’s how the “buns” can be stimulated.

4. The Calf Raise is done through a standing “tip-toe” movement alternating with a foot retraction which focuses on the calf muscles which are called the soleus and gastrocnemius. These alternating movements enables strength and flexibility gains in the ankle/calf muscle complex

5. The Torso Flexion is the one movement I find most distasteful. It is a push movement that focuses on anterior abdominal muscles. This movement requires tremendous discipline to not use your head to assist with momentum. It is also exceptionally difficult to continuously breathe through the nose throughout the movement.

6. The Torso Extension is a pull movement focusing on the posterior lower back muscles and feels like a pull similar to a “tug of war.” For some, it feels as though you are leaning back to the point of falling backwards; causing the use of arms and the shoulders to remain stable while focusing on your core to initiate movement. We’re finding this movement, when performed initially with an RPE of 1-3, provides significant movement improvements as well as some relief in low-back pain symptoms.