Finishing Fitness The Finisher User manual

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UserManual
FinishingFitnessInc.(513)312‐1615|finishingfitness.com

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Table of Contents
Introduction…………………………………………………………………...03
Notes For Proper Use……………………………………………………...05
Finishing Motions…………………………………………………………….06
Finishing Your Core…………………………………………………………..14
Finishing Your Legs…………………………………………………………..19
Whole Body Finishing………………………………………………………22
The Beginner Workout…..………………………………………………...26
The Intermediate Workout………………………………………………27
The Advanced Workout…………………………………………………...28
“Copyright©2012,FinishingFitnessInc.Allrightsreserved.”

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Background–InJulyof2010,followingmythirdnecksurgery,Iquicklynocedthatmyleshoulderwas
weakandsore.AerafewdaysIwentbacktomysurgeonanddescribedthepainandrapidlydeclining
strength.HesoonconcludedthatIwasoneoftheunluckyfewwhocameoutofsurgerywithC‐5palsy.
Basically,thenervethatfeedstheshoulderareasuffereddamageandtherewasnoguaranteeastohow
muchtheshoulderwouldrecover,ifatall.HerecommendedthatIbeginphysicaltherapyimmediatelyto
preventfurthermuscleloss,andhopethenervestarteddoingitsjobagain.Aermonthsofphysical
therapyIhadimprovedtoabout50%ofmyoriginalstrengthandmoon.MyphysicaltherapistandI
decideditwasjustgoingtotakealongmeandIshouldstrivetomakeprogressonmyownwithperiodic
checkupstomonitorprogress.
I’vebeenanacvecoachandsomewhatofa“fitnessfreak”mostofmylife.Soworkingouttostrengthen
myshoulderwasreallynotgoingtobeanythingnewforme.However,Ineverhadtopaysomuch
aenontoamusclethatsimplywouldnotdowhatIthoughtitshouldbeabletodo.Withthatinmind,I
beganworkingoutandalwayslookingforanewwaytoexerciseandstrengthenmystubbornshoulder.
That’swhenIdevelopedwhatIcall“Finishing”.
IsimplytookthetermfromwhatIknewaboutmyexperiencewithhandymanandconstruconwork.Over
theyearsI’veoccasionallyhadtheopportunitytofinishconcrete.Thisgavemetheideaoftryingto
simulatethemoonsusedwhenfinishingconcretetohelpdevelopandstrengthenmyweakenedshoulder.
AsmewentonIimplementedmanyofthesamemoonsconcretefinishersusebutinacontrolledand
organizedfashion.Thesemoonsprovedtobehighlyeffecvewithworkingnotonlymyshoulder,but
ulmately,myenrebody.IbelieveIhavecreatedanexerciseprocessandproductthatwillimpressand
challengeeventhefiestoffitnessgurus.
TheFinisherandFinishingrevoluonizeexercisefromthedaysofisolatedmovementswithlilefunconal
purpose,i.e.bicepcurls,toahighlydynamicandfunconalexercise.Athletesinallphysicalacviesfind
superiorbenefitsfromemployingthedynamicuseofTheFinisher.WithFinishing,youareusingthe
musclesoftheback,shoulders,chest,arms,buockandlegs.WithTheFinisher,youemployafunconal
dynamicthatrequiresapersontomakeadjustmentsinloadandstabilizaon,aswellasacceleraon,
(changeinspeedanddirecon).Thisrequirement,inaddiontothemandateoftrunkandcervical
stabilizaonwhileperformingtheexercises,yieldsthehighestdegreeoffunconalexercisefromthe
simplestofmovements.IknowyouwillfindTheFinisherandthepracceofFinishing,tobeaseffecve
andenjoyable,asIhavefoundittobe.Goodluckandenjoy!
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“Copyright©2012,FinishingFitnessInc.Allrightsreserved.”

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The Finisher and the exercise of Finishing, comes with several terms you need to know.
Finishing – derived from the work of “finishing” concrete. Finishing concrete often involves using
hand tools to create a concrete surface of a desired texture, smoothness and durability. As an
exercise, we simulate many of these same motions. This practice involves the use of shoulders,
upper and lower back, chest, arms, abdomen, buttock, and thighs.
The Finisher - A board or mat covered with a smooth and durable sliding surface in which the user
simulates the many different motions and exercises in the routine of Finishing.
*Note – The Finisher may be used at many different heights ranging from ground level to chest
level. It may also be used on a variety of angles from 0 degrees to 90 degrees. Heights and
angles of use are determined based on the user’s goals.
Waist Level Knee Level
Floor Level
“Copyright©2012,FinishingFitnessInc.Allrightsreserved.”

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 When using The Finisher, it is important to work from a stable body position, i.e. athletic
stance. Plant your feet firmly on the ground with knees slightly bent. Keep your back and neck
in a straight and neutral position. If using on the floor it is highly recommended to use knee
padding as your knees will be the primary base of support for your body.
 When using right or left arm as a post for stability be sure that the arm and hand are in a
comfortable but stable position to support the body.
 While sliding the weight refrain from sloppy motion of the body. Keep your head neutral, while
looking down and your back in a straight line.
 While sliding the weight past the midline of your body, keep your thumbs pointing as straight
ahead as possible. Helping to reduce the risk of shoulder impingement.
 While sliding the weight, move at a comfortable pace while staying in control
with each slide. Do not move the weight in a rushed or hurried motion to a
degree that you do not have sufficient control of the weight. Doing such could
lead to injury or muscle strain.
 Concentrate on keeping your body in control and with a stable base to balance
the motion of the sliding weight.
Notes on Proper Form and Use
CAUTION
* Before beginning any exercise routine, please consult your doctor to determine your overall level of fitness
and health to determine the appropriate level of exercise for your fitness level.
* If at any time you feel dizzy, shortness of breath, unusual muscle or joint pain, immediately stop exercising. If
conditions persist, seek medical attention.
* Range of motion for finishing exercises is to be determined by the individual user. Everybody has slightly
different range capabilities based on muscle and joint structure and flexibility. Exceeding one’s natural range
of motion places the user at greater risk for injury.

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Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
PushPull–Slidingthedumbbellsupanddownparalleltoeachother
atthesameme.Allowarmstobendastheycomebacktothebody,
keepingelbowsclosetoeachsideofyourbody.Donotpermitthe
weightstoslidebehindorpastyourtorso.Thenthrusttheweight
forwardbyextendingthearms.
LadderClimbing–Slidingthedumbbellsupanddownparallelto
eachotherattheoppositeme.Allowarmstobendastheycome
backtothebody,keepingelbowsclosetotheeachsideofyourbody.
Donotpermittheweighttoslidebehindorpastyourtorso.Then
thrusttheweightforwardbyextendingthearm.

7
Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
RightArmSweep–Posngthelearm,slidetherightarmfrom
sidetosideacrossthemid‐lineofthebody.
LeArmSweep–Posngtherightarm,slidethelearmfrom
sidetosideacrossthemid‐lineofthebody.

8
Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
RightArm45’s–Posngthelearmforstabilitywhileslidingthe
rightarmbackandforthata45degreeangle.
RightArm45’s(opp)–SameasRightArm45’sbutmovingat180
degrees.
LeArm45’s–Posngtherightarmforstabilitywhileslidingthe
learmbackandforthata45degreeangle.
LeArm45’s(opp)–SameasLeArm45’sbutmovingat180
degrees.

9
Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
RightArmEdger–LocateparalleltoTheFinisherwithyourright
hipnexttotheboomedgeofTheFinisher,postthelearmonthe
floorwhileusingtherightarmtoslidetheweightacrossthesurface.
Thisexerciseenhancestheuseofthebicepandtricepmuscles.Push
theweightpastyourhipandreturnbybendingtheelbow.
LeArmEdger–LocateparalleltoTheFinisherwithyourrighthip
nexttotheboomedgeofTheFinisher,postthelearmonthefloor
whileusingtherightarmtoslidetheweightacrossthesurface.This
exerciseenhancestheuseofthebicepandtricepmuscles.Pushthe
weightpastyourhipandreturnbybendingtheelbow.

10
Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
RightArmCircle(right)–Posngonthelearm,circletheright
arminaclockwisemoon,(right).
RightArmCircle(le)–Posngonthelearm,circletherightarm
inacounter‐clockwisemoon,(le).
LeArmCircle(le)–Posngontherightarm,cir‐
clethelearminaclockwisemoon,(right).
LeArmCircle(right)–Posngontherightarm,circlethelearmina
counter‐clockwisemoon,(right).

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Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
BothArmCircle(inside)–Movingbotharmsatthesamemein
largecirclestowardeachother,(inside).
BothArmCircle(outside)–Movingbotharmsatthesamemeinlarge
circlesawayfromeachother,(outside).

12
Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
RightArmWiper–Posngwiththelearm,placerightelbowon
thesurfaceandmovehandrighttoleinanarcmoon,(wiper).Keep
theanglebetweentheshoulderandhandgreaterthan90degrees.
Therangeofmoonisdeterminedbytheuser.Ifitfeels
uncomfortableorpainful,donotgotothatpoint.
LeArmWiper–Posngwiththerightarm,placeleelbowonthe
surfaceandmovehandrighttoleinanarcmoon,
(wiper).Keeptheanglebetweentheshoulderand
handgreaterthan90degrees.Therangeofmoonis
determinedbytheuser.Ifitfeelsuncomfortableor

13
Finishing Motions
Finishing The Arms, Chest, Shoulders, Back, Abs, and Upper Legs
RightArmArc–Usingthelearmforstability,movetherightarm
inalargearcwiththearmonlyslightlybent.
LeArmArc–Usingtherightarmforstability,
movethelearminalargearcwiththearmonly
slightlybent.

14
Finishing Your Core
CAUTION
 Chooseaweightthatyouarecomfortablyabletoslidefromsidetoside.Itisrecommendedthatinyour
inialcoreworkoutslighterweightisbeerthanheavierweight.Moreimportantthanweightistheem-
phasisplacedonqualityformandstabilitywhileperformingtheexercises.
 Personswithbackandspinalproblemsshouldonlyaempttheseexercisesunderthestrictsupervisionof
atrainedprofessional.
 Ifpainordiscomfortisexperienced-immediatelystopexercising.Ifcondionspersist,pleaseseekmedi-
calaenon.
 Failuretouseproperformandheedwarningsmayresultinpersonalinjury.
Torsoexercisesusemanyofthesamemoonspreviouslydescribed.However,
emphasisisnowplacedonkeepingthearmslockedinacomfortablebut
straightposion.Thelegsarealsolockedinacomfortablebutstraightposion
formingafirmbaseofsupport.Themovementoriginatesfromthetorso.Speed
isnotimportant.Moveatacomfortablepacewithoutrapidjerkingortwisng.

15
Finishing Your Core
TORSO ARC
TorsoArc–Firmlyholdingtheweightandmakingsureyour
baseisstronglysupported,beginbyslidingtheweightinan
arcmoonfromrighttolewiththeuseofyourtorso.
Emphasisisplacedonthemooncomingfromthetorso,not
thearms.

16
Finishing Your Core
TORSO SWEEP
TorsoSweep‐Firmlyholdingtheweightandmakingsure
yourbaseisstronglysupported,beginbyslidingtheweight
fromrighttolewiththeuseofyourtorso.Emphasisis
placedonthemooncomingfromthetorso,notthearms.
TorsoPushPull‐Firmlyholdingtheweightandmakingsure
yourbaseisstronglysupported,beginbyslidingtheweight
upanddown,(push‐pull),withtheuseofyourtorso.
Emphasisisplacedonthemooncomingfromthetorsonot
thearms.
TORSO PUSH PULL

17
Finishing Your Core
TorsoCircles‐Firmlyholdingtheweightandmakingsure
yourbaseisstronglysupported,beginbyslidingtheweight
incompletecircles.(Switchdireconandperformanequal
numberofcircles).Emphasisisplacedonthemooncoming
fromthetorsonotthearms.
TORSO CIRCLES

18
Finishing Your Core
TorsoTwist(rightside)–Locateparalleltotheboard,place
yourrighthandontheweight.Beginbyslidingtheweightbackand
forthinanarcmoon.Emphasisisplacedonstandingwithastraight
backandkeepingtherightarmcomfortablystraight.Donot
intenonallyusethemusclesofthearmtomovetheweight.Rather,
allthemovementiscomingfromthetwisngofthetorso.
TorsoTwist(leside)‐sameasabovewithlesideparalleltothe
board

19
Finishing Your Legs
Bounding–sidetoside–Placehandsondumbbellsandsquareup
totheboard.Beginbyextendingtheweightoutwithyourrightarm
andintowardyourbodywithyourlearminanalternangfashion.
Asyouextendtherightarm,moveyourbodyweightoveryourright
leg.Thenpulltherightarminandextendthelearmwhile
transferringyourbodyweightovertheleleg.Onceyoubecome
comfortablewiththismoonyoucanincreaseyourspeedwhile
explodingfromonelegtotheother.
CAUTION
 Choose a weight that you are comfortably able to slide from side to side. It is recommended
that in your initial leg workouts lighter weight is better than heavier weight. More important than
weight is the emphasis placed on quality form and stability while performing the exercises.
 Range of motion for finishing exercises is to be determined by the individual user. Everybody
has slightly different range capabilities based on muscle and joint structure and flexibility.
Exceeding one’s natural range of motion places the user at greater risk for injury.
 If pain or discomfort is experienced - immediately stop exercising. If conditions persist, please
seek medical attention.
 Failure to use proper form and heed warnings may result in personal injury.
Finishingwithyourlegsinvolvesmanyofthesamemoonspreviouslydescribed.However,whendoing
thesemoonstheuseremphasizesworkfromthelegsratherthanarmsortorso.Legfinishingisdonewith
TheFinisherinanelevatedposion.i.e.knee‐waist.

20
Finishing Your Legs
PushPullSquats–SquareuptoTheFinisherandplacebothhands
ontheweights.Simplydropdownwhilekeepingyourbackstraight
andbendingyourlegstoforma90degreebend.Theweightswill
extendawayfromthebodybecausethearmsarestraightand
comfortablylocked.Oncetheupperlegisparalleltotheground,
drivestraightuptoastandingposion.Donotlitheweightsoffthe
surface.
SpeedSkaters–Placingemphasisonextendingyourarmsouttothe
sideedgesoftheboardinalternangfashion.Whenyourarms
extendtothefarsidetransferyourbodyweightovertothelegon
thesameside.Keepyourbackstraightandbendyourlegtonearlya
90degreebend.Drivefromthedownposioninordertochange
thedireconofmoontotheothersideanddroppingyourweight
overyouroppositeleg.Themoonissimilartoaspeedskater,
drivingfromonelegtotheother.