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  • 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 on seat and position chest against pad.
  • Push foot lever if available. Grasp narrower parallel grip handles.
  • Pull lever back until elbows are behind back and shoulders are pulled back.
  • Return until arms are extended and shoulders are stretched forward.
  • Repeat.

  • Place two low chairs side by side, with a gap between them.
  • Sit between the chairs, on the floor, with your legs straight.
  • Place the backs of your upper arms onto the chairs and raise your butt off the floor so that your body is straight and rigid.
  • Keeping your body rigid, exhale as you lift your body by pressing the backs of your upper arms down onto the chairs.
  • Hold for a count of two and squeeze your back muscles.
  • Inhale as you lower your body to the starting position.
  • Repeat for the prescribed number of repetitions.

  • Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  • Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat

  • Stand over a t-bar with a wide stance and knees slightly bent.
  • Keeping your torso upright and back straight, bend down, grasp the handles with either a wide or a shoulder-width grip, and pull the bar off the floor a little.
  • Your back should be straight and almost horizontal, and your arms should be almost fully extended.
  • Exhale as you pull the t-bar up to your abdomen.
  • Hold for a count of two.
  • Inhale as you return the t-bar to the starting position.
  • Repeat.

  • Set up for the cable palm rotational row by attaching a single handle to the low pulley cable.
  • Adjust the stack to the desired weight.
  • Position yourself around 3 feet from the cable machine and grasp the handle with your right hand.
  • Take the weight off the stack and bend at the knees slightly.
  • Put your left hand on your left thigh for stability.
  • Starting with an overhand position, start pulling your arm in towards your side.
  • As you’re pulling the weight, twist at the wrist to form an underhand grip (palms facing up).
  • Pull your arm in as far a possible and squeeze through the shoulder blade.
  • Slowly lower the weight back down, twisting at the wrist back to the overhand position.
  • Repeat for reps and then repeat on the opposite arm.
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