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Iron Cross Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: Test: Max front iron cross hold. If you cannot do an iron cross, find the most distal point you can put your arms through the straps for a ten second iron cross.
  • Session 2: Every minute for five minutes, complete a 10 second iron cross between jerk blocks (arms resting on jerk blocks). Place the jerk blocks as far apart as possible to while maintaining 10 second holds.
  • Session 3: Every minute for five minutes, complete three iron cross eccentric lowers from support to iron cross (scale using the Ring Thing or by placing arms through the straps if needed).
  • Session 4: Every minute for five minutes, complete a 10 second iron cross (scale using the Ring Thing or by placing arms through the straps if needed).
  • Session 5: Every minute for five minutes, complete three iron cross pulls from support to iron cross to support (scale using the Ring Thing or by placing arms through the straps if needed).
  • Session 6: In five minutes, accumulate two minutes in an iron cross. Place arms through the straps or use the Ring Thing if required to reach two minutes.
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.