Plank Push-Up Row
Place a pair of dumbbells, slightly wider than shoulder width apart. Set yourself in a Pushup position with hands on dumbbells. Lower your body to the floor, pause, then complete 1 push up. Once you're back in the starting position, row the dumbbell on one side to the side of your chest by pulling
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
Vibrate Plate Plank (female)
Start in a standard press up position with your hands shoulder width apart. Extend your right arm in front of your body and extend your left leg out behind you. Try not to wobble! Tensing your abs will help. Then return your arm and leg to their original position. Make sure to alternate your
Wheel Rollout (female)
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,
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
