Cable one arm twisting seated row
Sit slightly forward on platform or secured bench close to cable attachment. Bend forward and grasp cable stirrup with one hand. Slide hips back by positioning knees with slight bend. Allow shoulder with stirrup to be pulled forward with forward bend and twist through waist. Pull cable attachment to side, extending and twisting through
Lever Incline Hammer Chest Press
Sit on seat with upper chest just above grips on lever. If available, push foot lever until handles are within grasping range. Grasp handles with wide oblique overhand grip and position elbows out to sides. Release foot lever. Press lever until arms are extended. Return weight until shoulders or chest feels slightly stretched. 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
Assisted Weighted Push-up
Start by holding a plate with both hands at chest level. Lower yourself down into a kneeling position and bring the plate behind your head. Take one hand off the plate and bring it down to the floor to help support your body while you place the weight on your back. Extend your legs
Barbell Standing Military Press (without rack)
Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your
Burpee
Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this
Cable Standing Chest Press
Stand between two shoulder-height pulleys, facing away. Grasp a stirrup (handle) in each hand, step forward, and stand with a staggered stance. Position the stirrups to the sides of your chest. Raise your elbows so that they are out to the sides (though not so high as to be horizontal). Keeping your body upright
Barbell Seated Military Press (inside squat cage)
Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder-width and it should create a
Lever Lying Chest Press (plate loaded)
Lie supine on bench with chest under lever bar. Grasp lever bar with wide oblique overhand grip. Press bar until arms are extended. Lower weight to upper chest. Repeat.
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
Weighted Svend Press
Stand erect with your chest out and shoulders back, maintaining the natural arch in your back. Your knees should be unlocked, feet hip-width apart. Press a pair of light-weight plates in place against each other isometrically in front of you with a palms-in/fingers forward grip about shoulder height. Extend your arms directly out in
Lever Military Press (plate loaded)
Set and grasp lever handles to each side with overhand grip. Press lever until arms are extended upward. Lower and repeat.