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  • 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 the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.

  • 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 handles to the starting position, with your arms and shoulders fully extended.
  • Repeat for the prescribed number of repetitions.

  • 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 front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.
  • Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat.

  • 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 straight and shoulders are stretched forward.
  • Repeat.

  • 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 starting position.
  • Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
  • Pause at the top of the motion, and return yourself to the start position.
  • Repeat

  • 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 using the prescribed grip. For a wide grip, your hands need to be spaced out at a distance wider than shoulder-width
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the
    shoulders and the upper arms down and back.
  • After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat.

  • The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the machine to initiate the drive phase of the stroke.
  • The Drive: Maintaining a forward torso tilt, start by applying force through your legs to the machine to extend your legs. Continue to push through your legs and start to hinge backwards. This should be a fluid continuous movement.
  • The Finish: Once your legs are fully extended and your torso is at an 11 o’clock position,
    begin using your arms to pull the handle to the base of your sternum. Be sure to keep your core muscles activated and tight, like in a hollow body hold.
  • The Recovery: Reverse the motion by relaxing your arms away from your torso, hinge
    forward toward 1 o’clock, and then bend your legs back to catch. The recovery phase should be half the speed used in the drive, which will allow your muscles to recover and prepare for another strong push.
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