Cable Standing Crunch (with rope attachment) (female)
Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far
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
Cable Seated Twist on Floor (female)
Grasp stirrup and straddle bench orientated with side facing medium height cable pulley. Sit with feet on floor. Hold onto stirrup with both hands with arms extending out straight toward stirrup. Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position, continue with opposite side. Repeat
Cable Seated Neck Flexion (with head harness)
Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your back should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.
Cable Seated Neck Extension (with head harness)
Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your face should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.
Cable Kneeling Crunch (female)
Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as
Cable Straight Legs Pull Through (with rope) (female)
Grasp the attachment of a low cable pulley. The attachment can be a rope or a stirrup (handle). Straddle the cable so that your back faces the pulley. Keeping your legs straight, flex your hips and waist until you feel a mild stretch in your hamstrings. Step forward until the rope is pulled taut,
Cable Hip Adduction (female)
Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley. Now step out and away from the stack with a wide stance
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
Cable Standing One Arm Serratus (Obliques) Crunch
Set up a pulley cable machine with a grip attachment and the weight of your choice. If you are doing this for the first time, start with a lighter weight. Grab the handle using your left hand so that it faces your body. Make sure your forearm is positioned at an angle of 90-degrees
Cable Standing Serratus (Obliques) Crunch
Start off standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. Slowly pull down with the arm grasping the cable with your
Cable Kneeling Triceps Extension (VERSION 2)
Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel. Place your head and the back of your upper arms on the bench. Your elbows should
