In a regular addition to Racer X’s Virtual Trainer, Charles will break down exercises in sequence to show some of the things he is doing with the stars of the sport. These are all things that can be done in most gyms and will improve your fitness dramatically. So far we have covered the Walking Lunge with Rotation , the Squated Row on Bosu Ball , the Single Leg Cross-Over Reach , and the Medicine Ball Hip Toss on Stationary Bike .  This month's featured exercise is the Jab and Pull.
 
“This exercise is called the jab-and-pull and it’s done on a spin bike utilizing the Free Motion cable crossover. We’re fortunate here to have Free Motion equipment but if you don’t have that you can use a traditional cable crossover with the big bars.

Proper execution of the jab-and-pull

“The very first thing we do here at Evolution Training Elite Sports Science is a VO2 test on every individual. We have all of that equipment right here, and by utilizing that, we can determine exactly what your active recovery heart rate is and what your max heart rate is. This allows us to really break everything down to science instead of just guessing by the way each person feels that day. What this allows us to do is build a buffer zone so that you go out there you don’t hit your lactic threshold and just gas out. This exercise is a combination of core strengthening, upper-body strengthening, eye-hand coordination, and staying focused, as well as a high-intensity cardio workout at the same time. It’s a great combination of many aspects of what we are trying to train for.

“You are going to start by getting situated on a stationary bike. Take the handlebars off if you can and make sure the seat is adjusted so that your legs are not at full extension at the bottom of your pedal stroke. Once you are ready on the bike you are going to start with the left hand holding the handle in front, fully extended. The right hand starts with the handle at your right side. As you begin spinning on the stationary bike (at a slight resistance around 60%) the left hand comes back to the left side. Be sure to drive the elbow back, keeping it right at your side. As the left hand comes back, the right hand jabs forward while you twist to full extension. The great thing about this is that you are building that strength through an entire range of motion. It is a combination of spinning on the bike and a martial arts exercise. It isn’t a power exercise but rather a muscular endurance workout. As you punch and pull, be sure to keep your core tight, drawing your naval towards your spine. You should be rotating slightly each direction but make sure to stay upright with proper posture. Don’t slouch forward. Keep your head up and your shoulders back. Do thirty reps on one side and then switch so that your right hand is pulling and your left is punching. Allow your heart rate to lower after the exercise and then continue until you finish three sets.”