{"id":3123,"date":"2025-02-27T13:57:01","date_gmt":"2025-02-27T13:57:01","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/understanding-the-9-week-control-freak-control-track.html"},"modified":"2025-02-27T13:57:01","modified_gmt":"2025-02-27T13:57:01","slug":"understanding-the-9-week-control-freak-control-track","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/understanding-the-9-week-control-freak-control-track.html","title":{"rendered":"Understanding the 9 Week Control Freak Control Track"},"content":{"rendered":"

Ready to take back control of this year? It\u2019s possible with\u00a09 Week Control Freak, the latest fitness program from Super Trainer Autumn Calabrese.<\/p>\n

But to get the most out of it and its strength-based complexes, you need one unique piece of equipment: the\u00a0Control Track.<\/p>\n

What Is the Control Track?<\/h2>\n

\u201cThe Control Track is a portable piece of equipment that gives you the ability to push and pull at various heights using resistance bands,\u201d explains Cody Braun, CPT, assistant manager of fitness at Beachbody.<\/p>\n

The key words here are \u201cvarious heights.\u201d<\/p>\n

After all, when working out with resistance bands, sometimes the most significant challenge can be finding at-home friendly attachment points.<\/p>\n

Sure, maybe you loop a band around a leg of the couch for low-to-high exercises like biceps curls.<\/p>\n

But when it comes to downward pulling exercises like lat pulldowns or even mid-level pulling exercises such as chest flyes, sturdy anchor points are in short supply.<\/p>\n

And rotating through multiple anchor points in a single workout can be a major time suck and source of frustration.<\/p>\n<\/p>\n

One Track for All Resistance Band Exercises<\/h2>\n

The key benefit of the Control Track is that it functions as an any-height resistance band attachment point.<\/p>\n

A sturdy looped strap that you can slip over doors or anchor to the wall, it comes with a slide-able cam buckle that you can position at any height from floor to ceiling.<\/p>\n

Clip in a\u00a0B-LINES Resistance Band, and you\u2019re good to go with any resistance-band exercise.<\/p>\n

To switch between various exercises and anchor heights, all you have to do is slide the Control Track\u2019s cam buckle.<\/p>\n

\u201cIn 9 Week Control Freak, Autumn uses the Control Track to perform upper-body, lower-body, core, and cardio-based exercises in every workout,\u201d says Braun, noting that the track\u2019s versatility allows exercisers to perform full-body workouts in 30 minutes or less.<\/p>\n

How to Install the Control Track<\/h2>\n

The Control Track easily attaches to doors or walls.<\/p>\n

1. Door-Attachment Method<\/h3>\n

This is the simplest Control Track installation method and, as a temporary option, allows you to use the fitness device in multiple rooms of your house or even on the go.<\/p>\n

\u201cWrap it around a solid door in your designated workout space, tighten the strap, slide a resistance band into the cradle, and you are ready to work out,\u201d Braun says.<\/p>\n

Watch Autumn demonstrate step-by-step how to attach the Control Track to a door:<\/p>\n

\n<\/blockquote>\n

Related:<\/strong> Resistance Band Door Anchors<\/p>\n

\"Control<\/p>\n

2. Wall-Attachment Method<\/h3>\n

To make the 9WCF a more permanent installation within your home, attach the Control Track to a wall.<\/p>\n

With this method, you will drill two holes into a single vertical wall stud and need some necessary tools, as well as a stud finder.<\/p>\n

You can find detailed instructions in the Wall Installation video available on the 9 Week Control Freak page on Beachbody On Demand.<\/p>\n

If you\u2019re unfamiliar with using a stud finder or screwing directly into your studs, reach out to a professional for installation.<\/p>\n

\n<\/blockquote>\n

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