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
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,
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
Wide Grip Pull-Up
Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and adducting 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
Wide Grip Rear Pull-Up
Start by grabbing on to a pull-up bar. Put each hand so that it’s about a foot from your head. As you lift yourself up left so your back of neck is behind the pull-up bar. Exhale as you lift yourself up. Slowly let yourself back down to the starting position. Repeat.
Lever One Arm Lateral Wide Pulldown (plate loaded)
Start off sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. Reach up and grab one handle with an overhand grip as this will be your starting position. Slowly pull down, bringing the handle to your side
Close Grip Chin-Up
Step up and grasp parallel bars. Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Chin-Up
Step up and grasp bar with underhand shoulder-width grip. Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.
Dumbbell Pullover on Exercise Ball
Start by sitting on an exercise ball with a dumbbell in each hand. Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you. Extend the dumbbells behind your head pointed out right in front of you, then
Barbell Decline Pullover
Position a loaded barbell on the floor, at the head end of a decline bench. Lie supine (on your back) on the decline bench and hook your feet under the foot pads. Pick the barbell up from by your head using a narrow pronated (overhand) grip and press it up over your chest. Keeping your
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
