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
Dumbbell Rear Fly (female)
Sit down at the end of the bench with your legs close together and hold the dumbbells to your side. Bend forward at the hips and engage your midsection as you keep your back straight. Position the dumbbells under your legs and maintain a slight bend in your elbows. Exhale as you elevate your
Barbell Shoulder Grip Upright Row (female)
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides
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
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
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.
Rowing (with rowing machine)
Lock your feet into the straps. Before you begin, make sure your feet are secured to the foot plate. To do so, use the straps provided on the machine. Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the
Lever Seated Reverse Fly (parallel grip)
Sit on machine with chest against pad. Grasp parallel handles with thumbs up at shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are also at height of shoulders. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.
Lever Seated Reverse Fly
Sit in machine with chest against pad. Grasp parallel handles from inside with thumbs down at shoulder height. Keeping elbows pointed high, pull handles apart and to rear until elbows are just behind back. Return and repeat.
Pull-up
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width
Lever Front Pulldown
Grasp lever handles. Sit with thighs under supports. Pull down lever to upper chest. Return until arms and shoulders are fully extended. Repeat.
Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use
