VERBAL CUES & Descriptions of Exercises

Here’s What You Need to do for Optimal Performance and Results...
  1. You must hear an incredible wind sound. No Sound? walk back more to put more tension on the tubes. Look over the Horizon, as your stance is no wider than 12 inches. 

 BEGINNER Method Videos: Hold end caps securely. Hold end caps and walk back, with elbows back, Fist under rib cage. Keep all your feet flat.

ADVANCED Method Videos - Grab the end caps in the THUMBS UP position, FIST on the sides of your cheeks.

  1. Anchor STRONG & SOLO 24-32 Inches apart, 40 Inches off ground.
  2. Try not to stand with feet wider than 12 inches apart.
  3. Shake the water of your hands (Wrist to elbow) Build the intensity.
  4. Stay loose and don’t muscle it, or it will be floppy, and won’t oscillate properly.
  5. Stand tall, look over the horizon, have a slight bend in ankles, knees, and hips. NEVER look down.
  6. (NEVER) extend your arms out in front of you.
  7. ⚠️NEVER OMIT RAIL STRAPS
  8. Watch all Videos on Home Page Inertiawave.com
  • Shake the water off your hands (Our favorite) Shoulder to elbows barely move. Elbow to Wrist provides the momentum. 
  • Keep cervical posture neutral at all times- always look over the horizon.
  • Try not to muscle it, the tubes will start to lose energy and slow down.


⚠️NEVER OMIT RAIL STRAPS

⚠️ALWAYS WEAR SAFETY STRAPS WITH INERTIA WAVE ®️DUO

⚠️NEVER ANCHOR DUO

 

LETS BEGIN...

  • ADVANCED EXERCISE DESCRIPTIONS STRONG & SOLO MODELS

Thumbs Up Inertia Wave Method 

Your feet should be spaced no further than 12 inches apart with your ankles, knees, and hips flexed. Hold the end caps of the Inertia wave in a THUMBS UP position securely, elbows high, start to gently spring the length of both tubes simultaneously as if you were shaking water off your fist. 
Rhythm do not muscle it. The method of INERTIA WAVE is an oscillating, Spring Like up and down continuous pattern. All the energy comes from the center of the tubes. See how close you can get to the ground, without hitting the ground. If you hear the wind sound you know you are doing it correctly.

 Thumbs Up Monsoon 

Hold the end caps of the Inertia wave in a thumbs up position securely, elbows high, start to gently to vigorously spring the length of both tubes as if you were shaking water off your fist. Do not muscle it. The method of the monsoon is an oscillating, up and down intense wave pattern. See how close you can get to the ground…& listen for the wind sound.

 Thumbs Up Double Over

Your feet should be spaced no further than 12 inches apart with your ankles, knees, and hips flexed.Hold the end caps of the Inertia wave in a thumbs up position, elbows high.Slowly start to rotate your right hand counterclockwise, as your left hand clockwise. This is circumduction fluttering one tube over the other. Stay loose in the wrist, listen for the wind sound. The method of the double over is R,L,R,L,R,L one tube over the other. To advance SLOWLY start to separate your hands, as the tubes stay on that tabletop, and follow each other. Listen for the wind sound. 

­Thumbs Up CrossFire

Grab both end cap of the tubes securely in the thumbs up position. Your fist blocks your vision elbows high. Your feet should be spaced no further than 12 inches apart.  Slowly to vigorously start to transversely flutter both tubes on a horizontal plane. Both tubes follow each other. To advance try to slowly open hands and continue the pattern of the tubes following each other on that transverse plane. Always listen for the wind sound. 

Super Typhoon- Omni Directional 

Your feet should be spaced no further than 12 inches apart. 
Hands together holding the end caps securely elbows in tight. Position your hands directly in front of your sternum 8 inches, to full arm length out from the body. Flutter both tubes so they follow each other. Transition to front, and to opposite side. The method of super typhoon is an active anti-rotation, & extreme core strengthener.

Thumbs Up Oxygen Thief

 Hold the end caps of the Inertia wave in a thumbs up position securely, elbows high with your feet in a squat stance.  Build the speed in the tubes as you try to get as close to the ground, as possible, or hit the ground. Try to add a jump squat several inches off the ground. The user is in air as the tubes never stop! The user will repeat this method several times based on when they want to jump, and the tubes continue to wave sagittally.   

Thumbs Up AB-Twister

Hold the end caps of the Inertia Wave securely. Inside you fist, thumbs up…Sit on the floor, hold tubes in front of your chin…legs & knees close together.  Lean back slightly, lift your chest so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Flutter the tubes transversely, rhythmically, so they follow each other. The AB-TWISTER is total engagement of the rectus abdominis, and oblique system.

 Thumbs Up Core-Crusher

Sit on the floor hold the end caps of the Inertia Wave in the thumbs up position securely…elbows high…your legs & knees close together.  Lean back slightly, lift your chest so & torso. Brace your abdominal wall to engage your core. Extend, and alternate one heel out and back. Flutter the tubes up & down rhythmically, do not let them hit the ground. The CORE-CRUSHER is total engagement of the rectus abdominis, and oblique system.

Thumbs Up -Turbine Clockwise

Your feet should be spaced no further than 12 inches apart with your ankles, knees, and hips flexed. Walk back creating tension on the tubes. Grab both tubes securely center of hands with the thumbs up position.  Start to draw a continuous clockwise power circle in which a wheel would spin. Build the speed as fast as you can drawing the circle. Listen for the wind sound.

Turbine Counterclockwise

Your feet should be spaced no further than 12 inches apart with your ankles, knees, and hips flexed. Walk back creating tension on the tubes. Grab both tubes securely center of hands with the thumbs up position.  Start to draw a continuous Counterclockwise power circle in which a wheel would spin. Build the speed as fast as you can drawing the circle. Listen for the wind sound.

Traveling Wave

Hold one or two tubes securely in any hand. Walk back & create tension on the tube. Start to slowly to vigorously flutter the tubes transversely. Focus on one foots position on the ground.  Have on foot take the place of the other. Under your active control kinesthetically switch the tube from right to left hand.

Thumbs Up Double Under

Hold the end caps of the Inertia wave in the thumbs up position, elbows high
Your feet should be spaced no further than 12 inches apart.Slowly start to rotate your right hand clockwise, over your left hand Counter clockwise. This is circumduction fluttering one tube UNDER the other. Stay loose in the wrist, listen for the wind sound. The method of the double under is R,L,R,L,R,L one tube UNDER the other. And…Listen for the wind sound. 

Hurricane Method 

Hold the end caps of the Inertia wave securely.
Turnaround from the anchor points. Your feet should be spaced 12 inches apart, or a staggered stance. With tension on the Inertia Wave, lean slightly forward, with your fist level with your forehead, & elbows pointing straight ahead. Your arms are in a perfect 90-degree angle. Slowly and rhythmically pump upwards, to achieve a rise and fall of the tubes. This is anti-extension…Listen for the wind sound.

Thumbs Up Tidal  Wave

Hold the end caps of the Inertia wave in the thumbs up position, freeze your arms in that position…elbows high
Your feet should be spaced no further than 12 inches apart. From your elbows to your fist, form an upside-down letter V… rhythmically pump upwards the walls of that V …KEEP the tubes stay in that exact path of motion. Build the speed, and height, and listen for that wind sound.

 Microburst Omni Directional (Advanced)

From a quarter turn position hold the end caps of the Inertia wave in palms down, hands together…feet close together, or staggered. Slowly to vigorously pump a downward burst towards the ground. Keep the rhythm…Try to keep the path straight up & down…to advance change directions. Build the speed, and height, and listen for that wind sound.

 Microburst – - Left Side- Right Side

From a quarter turn position hold the end caps of the Inertia Wave  palms down, & hands together…feet close together, or staggered. Slowly to vigorously pump a downward burst towards the ground. Work on both sides to enhance equilibrium. Keep the rhythm…Try to keep the path straight…up & down…... Build the speed, and height, and listen for that wind sound…

 Thumb Up Hero Wave 

Your feet should be spaced no further than 12 inches apart with your ankles, knees, and hips flexed. Hold the end caps of the Inertia wave in a thumbs up position, elbows, and fists high… start to spring the tubes as if you were re-creating the motion of a drumroll. Get as close to the ground without hitting the ground. The method of hero wave is a spring like up-and-down continuous alternating pattern with each tube moving in opposite direction RL RL RL one at a time. 

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  • INERTIA WAVE®️STRONG & SOLO  Beginner Methods

Inertia Wave Method

Your feet should be space no further than 12 inches apart with knees spring like bent. The body has a flexed ankle knee and hip.Hold the end caps of the INERTIA WAVE securely and start to gently spring the length of both tubes simultaneously as if you were shaking water off your hands. Rhythm do not muscle it. The method of INERTIA WAVE is an oscillating, Spring Like up and down continuous pattern. All the energy comes from the center of the tubes. Do not let it hit the ground. If you hear the wind sound you know you’re doing it correctly.

Hero Wave

Your feet should be space no further than 12 inches apart with knees spring like bent
Hold the end Of the tube securely and start to spring the tubes as if you were re-creating the motion of a drumroll. The center of the tubes will hit the ground. The method of hero wave is a spring like up-and-down continuous drumroll pattern with each tube moving in opposite direction RL RL RL One at a time. The tubes must hit the ground.

Thunder Slap

Your feet should be spaced no further than 12 inches apart . Hold end caps securely. Drive your elbows  back. Now act as if you are performing the method of the INERTIA WAVE. The method of thunder slap is a spring like up-and-down pattern, as the speed builds -the tubes slap together on the ground. Keep the slap, keep the momentum

Double Over

Your feet should be space no further than 12 inches apart with knees spring like and bent. Slowly start to rotate your right hand counter clockwise, as your left hand clockwise. This is circumduction fluttering one tube over the other. Stay loose in the wrist, listen for the wind sound. The method of the double over is a fluttering circle one over the other. 

CrossFire

Your feet should be space no further than 12 inches apart with knees spring-like bent. Drive your elbows back and grab both tubes. Hold both tubes closely to your belly. The body has a flexed Ankle, knee, and hip during the crossfire method. Hold BOTH end caps securely and start to transversely flutter both tubes simultaneously on a horizontal plane. Both tubes follow each other .

Super Typhoon

Your feet should be space no further than 12 inches apart with knees spring like bent. , set  your hands holding the tubes directly in front of your sternum ..elbows in tight.. anywhere from 6 inches to full  arm length out from the body. Holding the tube securely flutter both tubes just like crossfire. The method of super typhoon is like the crossfire...resulting in an oscillating, spring – like transverse force.

Oxygen Thief

Your feet should be space no further than 12 inches apart with knees spring – like bent.  Hold the end caps securely- build the speed in the tubes as they get VERY close to the ground. The oxygen thief has the same pattern as the thunder slap method. Continuously slapping the ground- add a jump squat several inches off the ground. The user is in the air as the tubes slap the ground.  – The user will repeat this method several times based on when they want to jump and the tubes continue to rise and fall.

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  • LET’S BEGIN the Methods for the Inertia Wave DUO  
  1. Slip on the Safety Straps-
  2. Grip the End Caps securely-
  3. Drive your elbows back-
  4. Walk back and put tension on the tubes-
  5. Shift your weight towards the “heel box” mid to back of foot.
  6. Stay loose and flexed at hip, knee, and ankle.
  7. Do not look down

Breath lol  

The Inertia Wave  (Also with side shuffle)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. Drive your elbows back. The body has a flexed ankle, knee, and hip employed during the Inertia Wave method. The user holds the end cap of the IW securely and starts to gently spring the length of both tubes simultaneously as if they were shaking water off their hands. Rhythm do not muscle it. The method of Inertia Wave is an oscillating, spring-like up and down continuous pattern. All the energy comes from the center of the tubes. Do not let it hit the ground. If you hear the wind sound you are doing it correctly.

Hero Wave  (Also with side shuffle)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. Drive your elbows back. The body has a flexed ankle, knee, and hip employed during the Hero Wave method. The user holds the end cap of the tube securely and starts to spring the tubes as if to recreate the motion of a “drum roll.” The center of the tubes will hit the ground upon proper performance. The method of Hero Wave is a spring like oscillated/spring-like up and down continuous drum roll pattern with each tube moving in opposite directions RL-RL-RL-RL one @ a time throughout.

Thunder Slap  (Also with side shuffle)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. Drive your elbows back. The body has a flexed ankle, knee, and hip employed during the Thunder Slap method. The user holds the end cap of the tube securely and starts to gently spring the length of both tubes simultaneously as if they were shaking water off their hands. The method of Thunder Slap is a spring-like oscillated/spring-like up and down continuous pattern. Both tubes are raised with the oscillated spring-like force. As the speed builds from the user’s motions the tubes are slapped together on the ground. Keep the slap, keep the momentum.

Cross Fire  (also side shuffle)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. Drive your elbows back and grab both tubes. Hold it close to your belly. The body has a flexed ankle, knee, and hip employed during the Cross-Fire method. The user holds BOTH end caps of the tube securely, then draws them into his or her belly.  Both tubes are simultaneously rocked on a horizontal plane with the oscillated spring-like force as the speed builds from the user, resulting in the tubes following each other in a whipping motion. Listen for the wind sound.

Double Under  (Also with side shuffle)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the Double Under method. Slowly start to rotate your right-hand clockwise, as your left-hand counter clockwise. This is a circumduction pattern one tube under the other. Whip it, stay strong in the wrist, listen for the wind sound. Don’t let it hit the ground. The method of Double Under is a spring-like oscillated/spring-like large circles.

 Double Over  (Also with side shuffle)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the Double Under method. Slowly start to rotate your right-hand counter clockwise, as your left-hand clockwise. This is a circumduction pattern one tube under the other. Whip it, stay strong in the wrist, listen for the wind sound. Don’t let it hit the ground. The method of Double Under is a spring-like oscillated/spring-like large circles.

Super Typhoon Walk

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the Super Typhoon method. The user stands perpendicular as they center the two tubes in-line with the center of their chest about 10-15 inches out from body. The user holds the end caps with both hands. Holding the tubes securely and start to flutter both tubes (Just like the motion of the SUPER TYPHOON along that table top) on a horizontal plane. Both tubes move cooperatively together. The method of Super Typhoon is a spring like oscillated/spring-like side-to-side continuous pattern. The tubes follow each other in a whipping motion as the speed builds from the users, resulting in an oscillating, spring-like force.

 Oxygen Thief (Also with a controlled side hop)

Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the Oxygen Thief method. The user holds the end cap of the tube securely and starts to gently spring the length of both tubes simultaneously as if they were shaking water off their hands. Both tubes are raised with the oscillated spring-like force as the speed builds from the user and the tubes are lightly tapping together on the ground. This is a similar pattern to the Thunder Slap method, but further incorporating a jump squat during the slaps. The user continuously slaps the ground as they athletically decelerate/descend to a semi-squat position, then immediately accelerate/rise to “pop” off the ground several inches.  The user then – by force of gravity - returns to the ground and decelerates safely back to a strong spring-like and stable athletic posture. Upon landing the user will hop to the side, back to the middle, and hop to opposite side. The user will repeat this method several times. The tubes are slapping the ground as the user is performing mini jump -side hop squats.

  Hurricane Walk

Your feet are in a walking or normal gate stance “STAGGERED / SPLIT-STANCE” (i.e. one foot in front, one in back. The WAVE MAKER stands strong, stable, and braced.  Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the HURRICANE WALK. The WAVE MAKER holds the end cap of the tube securely and starts to gently spring the length of both tubes simultaneously as if shaking water off your hands. Both tubes will rise and fall with the oscillated spring-like force. As the WAVE MAKER continues to perform the Inertia Wave Method…The ANCHOR stands strong, stable, and in a staggered stance; with arms angled out over the head (forming the letter Y with their arms, should be able to see your fists).  The ANCHOR starts to slowly (under active control - and slightly flexed hip) walks forward “one step at a time” as he / she controls posture and awareness of their body & environment. The WAVE MAKER’S challenge is to cognitively “Follow” the ANCHOR to provide THE SAME or appropriate resistance/ oscillating profile throughout the HURRICANE WALK.  The ultimate objective is for the WAVE MAKER to follow the ANCHOR, while maintaining the resistance profile in a fluid, consistent manner to achieve optimal engagement of CORE and stability muscles – including the shoulder complex.

Wave Length Method 

The WAVE MAKER stands strong, stable, and braced in an athletic stance; keeping the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the ARMS ON SHELF. The WAVE -MAKER holds the end cap of the tube securely and starts to gently spring the length of both tubes simultaneously as if shaking water off your hands. Both tubes will rise and fall with the oscillated spring-like force. As the WAVE- MAKER continues to perform the Inertia Wave Method. The ANCHOR is holding the Inertia Wave DUO with their arms in a bent, 90 degrees of elbow flexed position (forming a perfect “L” or right angle in the arm. (see video) The ANCHOR’s challenge is to stay in perfect anatomical positioning (Strong, stable, retracted shoulder blades drawn back) during the opposing external waves transmitting through the body. The ultimate objective for the ANCHOR, is to maintain congruence or hold the “arms on shelves” position throughout. This rotator complex exercise achieves optimal engagement of shoulder girdle stability muscles – including the entire shoulder region. BOTH CAN BE WAVE-MAKERS AS WELL!

Typhoon Challenge

Initially there are 2- WAVE-MAKERS that stand at opposite ends, facing the same direction. Cue: elbows close to the side palms down- both hands holding both end caps of tubes. On each other’s verbal cue, BOTH participants start to flutter the tubes transversely (along a “table top” (Both Tubes follow each other) Hands must be directly in front of chest (nipple high, NO LOWER) Both WAVE MAKERS flutter the tubes simultaneously as they build the momentum, speed, and wind sound of the tubes. This can be performed with 1 or 2 tubes. As a TEAM verbally cue each other to switch and rotate to the other side. Another application one person can become the ANCHOR (arms stretched out ¾ slight bend in elbow) the other the WAVE-MAKER.

Shock Wave

 This version is for those who want to really challenge their cognitive & awareness skills along with communication skills. Do exactly what you did with TYPHOON CHALLENGE, only this time flutter the tubes at these specific levels. Each level is performed for a 6 second countdown.

 Vision a clock from 1:00 to 5:00. START @ 3:00 (DIRECTLY IN FRONT OF STERNUM- NO LOWER)

 Follow this “Flutter Pattern” & Flutter Count:

 3:00 6,5,4,3,2,1… 2:00  6,5,4,3,2,1…1:00 6,5,4,3,2,1…3:00 6,5,4,3,2,1…2:00 6,5,4,3,2,1…3:00 6,5,4,3,2,1…4:00 6,5,4,3,2,1…5:00 6,5,4,3,2,1…4:00 6,5,4,3,2,1…3:00 6,5,4,3,2,1 STOP

 The WAVE MAKER & ANCHOR stand at opposite ends, facing each other initially, as they ¼ turn to the right or left. (elbows close to side-palms down- both hands holding both end caps of tubes. On each other’s verbal cue, they start to flutter the tubes transversely (along a “table top” (Both Tubes follow each other) Hands must be directly in front of chest (sternum- NO LOWER) Both WAVE MAKER & ANCHOR flutter the tubes simultaneously as they build the momentum, speed, and wind sound of the tubes. This can be performed with 1 or 2 tubes. As a TEAM they verbally cue each other to switch and rotate to the other side.

 Single Leg Wave

 The WAVER MAKER stands strong, stable, and braced.  Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the WAVE MARCH.  The WAVE MAKER holds the end caps of the tube securely and starts to gently spring the length of both tubes simultaneously as if shaking water off your hands. Both tubes will rise and fall with the oscillated spring-like force. As the WAVE MAKERcontinues to perform the Inertia Wave Method, the ANCHOR holding the end caps securely drives elbows back & close to their sides. The ANCHOR slowly hip flexes and starts to raise one knee (foot off ground) where the thigh is parallel to the ground. (Have a slight bend in knee joint with the leg on ground) Hold that position!

 HOLD 1,2,3,4…drop leg & switch 1,2,3,4 repeat several times. 

 Thumbs Up (Inertia Wave Method Standing

 Your feet should be spaced no further than 12-inches apart with knees spring-like bent. Keep the body spring-like and stiff at the same time. The body has a flexed ankle, knee, and hip employed during the Inertia Wave method. BOTH are WAVE-MAKERS hold with the end cap holes facing up. ELBOWS HIGH “NO WIDER THAN SHOULDER WIDTH” Hold securely. The WAVE MAKERS start to gently spring the length of both tubes simultaneously as if they were shaking water off their hands. Rhythm do not muscle it. The method of Inertia Wave is an oscillating, spring-like up and down continuous pattern. All the energy comes from the center of the tubes. Do not let it hit the ground. At your choice verbally cue the WAVE MAKER to become the ANCHOR. Keep switching roles, until you both cue each other to MAKE WAVES TOGETHER.

 Kneeling CrossFire & Inertia Wave Method Both or single tube

The WAVE MAKER and ANCHOR are kneeling on a soft surface, pad, or mat, facing each other.  Holding both end caps of the tubes securely, with enough tension on the tubes. The WAVER with arms stretched out in front of him / her with very slight bend in elbow. Holding both tubes as close as possible together (fists glued together touching-very slight bend in elbows) The WAVE MAKER starts building the speed, as the ANCHOR tries to stabilize and hold his/her ground / position. On a verbal que CHANGE role, and now the ANCHOR becomes the WAVER. You can also progress by trying to simultaneously perform the Inertia Wave & Cross Fire method.

 Kneeling Anti-Rotation (Inertia Wave & Super Typhoon method)

 The WAVE MAKER and ANCHOR are kneeling on a soft surface, pad, or mat, (side by side) BOTH facing the same wall or direction.  Holding both end caps of the tubes securely, with enough tension on the tubes that it slightly tries to rotate/ pull you towards each other. The WAVE-MAKER & ANCHOR with arms stretched out 2/3rds (sternum level- very slight bend in elbow) holding both tubes as close as possible together (Both palms down- knuckles touching) As you both build the speed, continue the up and down oscillating wave pattern. On a verbal que slowdown, and change to the Super Typhoon method, building the speed under control.  Try not to let the tubes create circular motions “they must stay on that table top” and follow each other (side to side) COMMUNICATE! Please...