Cable one arm lat pulldown
Start off sitting on a bench in front of a low pulley cable machine with one handle attached. Grab the handle with one arm in a pronated grip (palms facing out) and then pull the handle down, squeezing in your lats as you come down until you feel a tension in the muscle. Hold
Jumping Pull-up
Stand straight and jump straight up. Jump and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Lever Lying T-bar Row
Place feet on the designated platform(s). Bend at the waist and place chest onto pad. Grasp handles with a closed, pronated grip. Lift the bar off holding rack. Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang. Keep your head in a neutral position and in line with the
Cable Close-Grip Front Lat Pulldown
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
45 degree hyperextension (arms in front of chest)
Keep your spine in a full extension with your abdominals contracted for support. Cross your arms across your chest. Lower your torso towards the floor by flexing at your waist until your torso reaches a 90-degree angle. Return to your starting position with one smooth motion
Reverse plank
To approach the reverse plank, sit on the floor with your legs extended and your heels pressing down. From there, place your hands at your sides, palms down and arms straight. Push down with your hands as you lift your hips up. Ultimately, we’d like to have a straight line from the shoulder to
Dumbbell Upright Shoulder External Rotation
Stand or sit with dumbbell positioned out to side of head; bend elbow, shoulder height with dumbbell above elbow. Lower dumbbell forward by rotating shoulder. Return and repeat. Continue with opposite arm.
Cable seated row
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
Wheel Rollout
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
Lever Shrug (plate loaded)
Stand between lever handles to sides. Squat down with feet flat on floor and grasp upper handles to sides. Stand upright by extending hips and knees to full extension. Elevate shoulders as high as possible. Lower the handles and repeat.
Lever T bar Row (plate loaded)
Bend knees slightly and bend over lever handles with back straight. Grasp lever handles with shoulder width to wide overhand grip. Pull lever up to torso. Return until arms are extended and shoulders are stretched downward. Repeat.
Pull up (neutral grip)
Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and extending the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top