How to use…
The Peg Travel Station (#6)
In the header image above, Windermere PE Director Brad White makes “travelling the pegs” arm-over-arm look pretty effortless. But, in reality, this action is really difficult for most adults to perform while kids fly across the pegs with ease. The difference, of course, is in the grip strength to body weight ratio. Children have the ability to grasp and hang because they’re lightweight with a grip that is proportionately much stronger than their body is heavy.
The Peg Travel station is one where you will be able to clearly chart your progress over time. For example, start with a dead hang exercise each hand on a peg. Time how long you can stay on the pegs for before you feel a burn and your fingers slowly release! Chart your progress over the weeks.
Alas, the Peg Travel station offers adults many more possibilities for exercises that will leave you feeling challenged at the time, but also empowered and encouraged when you return to try again.
How-to Animations:
The how-to animations below provide snippets of exercises demonstrating proper form, posture and positioning.
1. Travelling the pegs
Notes:
As mentioned, this is a serious challenge for adults. Even fit and strong grown-ups will be humbled at their inability to travel the pegs while kids look on laughing at the struggle.
Muscles used:
Shoulders – anterior deltoids, medial deltoids, posterior deltoids
Back – latissimus dorsi, trapezius, rhomboids, spinal stabilizers
Arms – biceps, forearm group
Mid-section – core stabilizers: front and rear
Difficulty:
2. Pull-ups
Notes:
One of several stations at the WCFP where you have ample height for pull-ups, the Peg Travel offers three grip options: the frame, the pegs or the knobs! An increase in diameter makes it tougher to hold on leading to enhanced grip strength over time.
Muscles used:
Shoulders – anterior deltoids, medial deltoids, posterior deltoids
Back – latissimus dorsi, trapezius, rhomboids, spinal stabilizers
Arms – biceps, forearm group
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – hip flexors and core stabilizers
Difficulty:
3. Suspension trainer anchor
Notes:
The Peg Travel station is the best TRX anchor is town, the a tonne of room to work, a very tall anchor point, and an extremely forgiving padded surface that is also very stable to stand on.
Muscles used:
Workout using a suspension training device can challenge every muscle and joint system in the body, offering as many exercise options as are available at your local gym. Here are some general movements to include:
Pushing: at a variety of angles works all the pushing muscles in the upper body including chest, shoulders, triceps.
Pulling: at a variety of angles works all the pulling muscles in the upper body including back (lats, rhomboids, trapezius, etc.), shoulders (posterior deltoids), biceps and forearms.
Squats: there are a large variety of options here all involving the muscles that open the hip and knee: glutes, upper hamstrings, quads. The image on the left shows a single leg squat.
Bridging or planking: these movements seriously challenge the core muscles that keep the mid body rigid during planks and bridges.
Examples elsewhere in the fitness park: Check out the TRX exercises performed on the MultiPole station, #1. While a vertical anchor point provides for the greatest number of exercises, the pole-mount anchor works really well, too.
Difficulty (on average)
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