Lever Reverse grip Lateral Pulldown (plate loaded)
Grab the handles with your palms toward you. Pull the handles down as you sit into the seat. Adjust the leg pad tight on your quads as to keep your lower body stable. Keep your chest up as you pull the handles simultaneously down to your side. Control the movement back up to the
Lever Lateral Wide Pulldown
Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward. Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the
Lever Seated Row (plate loaded)
Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Lever High Row (plate loaded) (VERSION 3)
Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Lever High Row (plate loaded)
Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Cable Seated Row with V bar
For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the
Inverted Row Bent Knees
Position suspension handles higher than arms' length above floor. Sit on floor and grasp handles. Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor. Pull body up so sides of chest make contact with handles while keeping body straight. Return until arms are extended
Inverted Row (female)
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your
Cable Wide-Grip Lat Pulldown (female)
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward
Rowing Straight Back (with rowing machine) (female)
The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the
Lever Lateral Pulldown (plate loaded)
Grasp handles to each side with overhand grip. Sit on seat and position thighs under leg pads. Pull levers down to sides of shoulders. Return until arms and shoulders are fully extended. Repeat.
Elbow Lift – Reverse Push-Up
Place two low chairs side by side, with a gap between them. Sit between the chairs, on the floor, with your legs straight. Place the backs of your upper arms onto the chairs and raise your butt off the floor so that your body is straight and rigid. Keeping your body rigid, exhale as