[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 resistance ring – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Wed, 21 May 2014 20:42:51 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 5 Great Lower Body Exercises with Leg Cord Resistance Band Circles https://www.thehumantrainer.com/lower-body-exercises-with-leg-cord-resistance-band-circles/ https://www.thehumantrainer.com/lower-body-exercises-with-leg-cord-resistance-band-circles/#respond Wed, 21 May 2014 20:42:51 +0000 http://thehumantrainer.com/lower-body-exercises-with-leg-cord-resistance-band-circles/

Sometimes it’s hard to reach all those flabby areas you want so hard to tone up. Leg Cords give the ideal resistance you need to target the inner and outer thighs and front and rear glute muscles. Strengthening these neglected muscles goes a long way in improving our bodies in daily activities, running and sports, and helping injury prevention.

 

Here are 5 Leg Cord exercises to get you started.

 

All you need is the Leg Cord of your desired tension level, and a matt.

 

Leg Cord Laying Back Kicks – With your Leg Cord tied to your ankles, lie on your stomach. Elevate your upper body by coming up on your forearms. Keeping your toes pointed, alternate lifting your legs straight up without bending your knee. The opposite leg should stay flat on the floor. Switch legs. Do 3 sets of 20 reps.

 

Leg Cord Supinated Clamshell – Put your Leg Cord around your legs just above your knees. Lie on your back, bend your knees and put your feet flat on the floor a little more than hip distance apart. Pull the knees apart as far as you can while contracting your glutes. Hold for 2-3 seconds. Slowly bring knees back towards each other. Do 10-12 reps.

Leg Cord Traveling Squats – Put your Leg Cord around your upper thighs. Come down into a half squat and step your left foot out to the side. Then, bring your right foot in to meet it. This should be a slow and controlled movement. Take three steps like this in this direction and then switch and take three steps in the opposite direction, leading with your right foot. This completes 1 set. Do 10 sets.

Leg Cord Laying Leg Circles – Lay on your side, propped up on elbow, other hand in front for support, Leg Cord attached just above ankles. (Make sure to keep ear away from shoulder) Lift the top leg up halfway and circle it forward maintaining tension in the resistance band the whole time. Make sure to keep the circles small and controlled so that you are pushing against the resistance of the band the whole time. Do 10 circles forward, then 10 circles back. Switch sides and do the same on the other leg.

Leg Cord Laying Side Scissor Kicks: Like in the previous exercise, lay on your side propped up on an elbow, with other hand in front of you for support. With your Leg Cord attached just above your ankles, keep legs straight and stacked on top of each other. Flexing your foot, lift the top leg up as far as you can, then point your toes and slowly lower it. Try not to lower it all the way down to keep some tension in the band throughout the exercise. Repeat 10 times and switch legs.

]]> https://www.thehumantrainer.com/lower-body-exercises-with-leg-cord-resistance-band-circles/feed/ 0 Stretches for a Long Flight https://www.thehumantrainer.com/stretches-for-a-long-flight/ https://www.thehumantrainer.com/stretches-for-a-long-flight/#respond Thu, 25 Jul 2013 07:00:00 +0000 http://thehumantrainer.com/stretches-for-a-long-flight/

It’s the time of year for vacations. Hallelujah to that! But as much as going away can bring immense excitement, getting there can bring a pain in the neck…literally! Being in a seated position for hours with not much leg room can leave you with aches and pains, but all it takes is a few stretches to keep the blood a flowing and — Voila! a lot less discomfort, which in turn means getting the party started as soon as you get there!

Here are a few stretches you can try while seated on a long flight or road trip (as a passenger), or even at your desk at the office!

The Prep

First off, keep your eyes closed as much as you can while doing these exercises. Closing your eyes will give them a chance to lubricate and prevents eye strain.

Lengthen the spine by imagining a rope coming out of the top of your head and pulling upwards. Roll the shoulders back and down. Try to maintain this position throughout the stretches.

Start with some Yoga Breathing to calm nerves, release tension, and lower heart rate. 

Take a deep breath through the nose consciously filling the belly first, then the ribs, and finally the chest. 

Exhale through the nose and consciously release the air from the chest first, then the ribs, and then the belly. Repeat at least 10 times.

Now you’re ready for the Stretches! 

 

UPPER BODY

Neck & Shoulder Rolls

  • Inhale, and slowly lower the right ear to the right shoulder. Take your right hand and put it on the side of your head and lightly push your head further into your right shoulder. Try your best to keep your shoulders down and relaxed. You will feel the stretch down the left side of your neck. For an even deeper stretch use your left hand to lightly pull your left shoulder down.  Exhale and hold it for 5 seconds. Repeat on the other side.
  • Take a deep breath, then exhale as you lower the chin to your chest. Stay like this for a few seconds. You will feel the stretch at the back of the neck and shoulders. For a deeper stretch lace your fingers at the back of your head and simultaneously push your head into your hands and your hands into your head. Relax for a few seconds and then repeat. Repeat five times.
  •  Inhale and roll the shoulders forward. Exhale and roll the shoulders back and towards the floor, pushing the shoulder blades down. Repeat five times in both directions. 

Back Stretch

Lace your fingers and rotate your hands so your palms are facing away from you, and your arms are extended towards the seat in front of you. With fingers still laced, slowly lift your arms to the ceiling until they are directly overhead, pushing up towards the ceiling. Bring your arms as far back as possible so they rest beside your ears. You should feel the stretch along your shoulder blades and in the center of your back. Hold it for at least 20 seconds, release and repeat. For an added side stretch, tilt your body and arms to the right, and hold for 5 seconds, then repeat on the left side.

Seated Cat and Cow Pose

Like the yoga pose, only seated! Hold the sides of the seat of the chair, palms down and fingers pointing towards the floor. Inhale and bring the chest forward and draw the shoulder blades together. Hold for a couple of seconds. Exhale and bring the belly inwards towards the back of the chair and allow the shoulders to fall forward, arching your back. Repeat five times. 

Chair Twists

Cross your right leg over your left leg. Take a deep breath and on the exhale twist your upper body to the right, bringing the left hand to the outside of your right leg. Make sure to turn your head along with the twist so that your head is aligned with the spine. Allow your eyes to gaze beyond the chair back. Inhale, come back to center, and repeat on the left side.

Eagle Arms

Again, similar to the yoga pose. Inhale, stretching the arms out in front of you, then exhale and bring your left arm under your right arm. Cross both arms at the elbows, with your forearms parallel with your body, fingers pointing up towards the ceiling. Try your best to make your palms touch. Inhale, and raise your elbows to shoulder height while moving the fingers as far forward/away from the body as possible. Exhale and slowly draw vertical circles with the elbows in one direction, and then the other. Repeat with the right arm under the left arm. This is a great stretch for the shoulders.

 

LOWER BODY

A great tool for leg stretches while on vacation is a StretchBuddy Legcord. This product is super light and compact making it easy to take in your carry-on and use on the plane, car, or hotel room.

PurpleLegCord500

Legcords Seated Outer Thigh Taps 

These are great for the outer thigh and hip area. Put your Legcords around your mid-thighs to create resistance when the legs are slightly apart. Keeping your left foot flat on the floor and your abs engaged, step to the side with your right foot and tap the floor with your toe. Bring the right foot back to center and repeat on the left side. Continue alternating tapping the right and left foot 10 reps on each leg.

Legcords One Leg Frontal Lifts, Ankle Rolls, and Calf Raises 

These are great for the hip flexors. With the Legcords attached to your upper calves, and keeping your left foot flat on the floor and your abs engaged, bring your right foot up and forward against the resistance of the Legcords as far as it will go. Hold it up there and do 5 clockwise ankle rolls and 5 counter-clockwise ankle rolls.  Then alternate 5 foot flexes and 5 toe points (for the calves). Bring the right foot back down, and repeat on the left side. Do 5 times on each leg.

 

This simple routine can make all the difference in starting your vacation relaxed, or stressed and sore.

Enjoy your time off.  Relax, unwind, stay healthy. 🙂

 

For more Legcord Exercises with Legcords multiple tension options see

 

Resources: care2.com, fitday.com

]]> https://www.thehumantrainer.com/stretches-for-a-long-flight/feed/ 0