Pulley Curls with Rope Attachment
Pulley Curls with Rope Attachment
Begin with the rope attachment on the cable machine at the lowest setting. Begin with your arms by your sides and bend at the elbow and
Pulley Chest Flys
Pulley Chest Flys
Set the pulley/ cable system so they attachments about about halfway up, or at your shoulder height, then hold the handles in each hand and walk away from
Pulley Chest Flys on Bench
Pulley Chest Flys on Bench
Adjust pulleys to the bottom level, then hold the handles in each hand and lie on a bench with your back to the base of the
Preacher Curls on Bench with Dumbbells
Preacher Curls on Bench with Dumbbells
Begin by holding a dumbbell with one hand, palm up, over the back of an incline bench. The top of the bench should be right
Resistance Band Lat Pullovers
Resistance Band Lat Pullovers
Wrap 2 - 3 thin resistance bands over a pullup bar or something sturdy so they hang down at the same height with the same amount of
Captain’s Chair Knee & Leg Raises
Captain's Chair Knee & Leg Raises
Using a captains chair, begin by locking out your elbows at 90 degrees so you are resting on your forearms, and your shoulders are locked
Calf Raises
Calf Raises
Start standing flat on both feet. Come to tip toes then back down. That is one rep. You can do this with feet pointed in, out or straight.
Calf raises are
Burps
Burps
Start standing and jump both feet back to high plank/ push up position, perform one push up, then bring your feet back in and try to get your chest as