Bent over cable row | Back_Lats

Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended and bend at the waist until chest is at a 45-degree angle to the ground
Stabilize
Pull both arms backward, keeping elbows close to body and hands towards your navel, pinching shoulder blades together
Return to starting position.
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place barbell on shoulders below the neck
Raise one foot off the ground, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Step forward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position. Complete 12 reps before repeating with opposite leg.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Grab dumbbells and hold them to your sides.
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Lie face down with chest on the ball.
Take your hands and walk forward allowing the ball to roll under your body until your legs are supported by the ball . Closer to the feet - harder exercise .
Start position: With arms fully extended, place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line.
Tighten abs, activate glute
Once your body is stabilized in this plank position slowly raise one hand off the ground brining elbow backwards to your spine.
Maintain a flat back and do not allow your hips to sag toward the ground
When your arm is parallel to the floor return to the starting position.
Focus on slow, controlled movement – don’t cheat yourself by using momentum
Repeat 12 -15 times with each side .
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders in and tuck chin
Tighten abs, activate glutes
Position dumbbells at ear level with an overhand grip, palms facing forward, keeping elbows bent at a 90 degree angle
Rotate shoulders to lower dumbbells until they are parallel to the floor
Keep elbows at 90 degree thought exercise.
Try to focus on just rotating your shoulder and working the rotator cuff muscles.
Repeat 12 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Position dumbbells at ear level with overhand grip (palms facing forward
Keeping elbows at a 90-degree angle
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Stabilize
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels simultaneously
Pressing dumbbells up above the head keeping wrists over the elbows and arms to sides of body at all times
Return and repeat 12 times
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Arm swing on the ball Black1 Arm swing on the ball Black2

Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Place a dumbbell in each hand above your chest.
Simultaneously shift one hand towards your legs and the other hand above your head.
Keep you butt and abs tight.
Repeat this movement the opposite direction for 16 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
Lift chest, shoulders back and tuck chin
Tighten abs, activate glutes
Lower body by flexing at the hips and knees, as though sitting on chair
Lower body until thighs are parallel to floor
Return to start position by pushing with heels, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of foot and heel, not the toes, and do not allow knees to go past the big toe or deviate from side to side -hyperextension or flexion may cause injury.
Upper body can flex forward at the hips slightly during movement.
Be sure to “sit back” so that knees stay over the feet.
Repeat 12 times
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Stand on a box, platform or step ( between 10 and 18 inches high) with your left side
Lift right foot off the box and move it back , balancing on one leg
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Lower body by flexing at the hips and left knee, as though sitting on chair
Move right foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
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Lie flat on back with feet flat on the ground
Tighten abs and activate glutes, keeping lower back firmly on the floor
Place hands above your head
Crunch upper body forward and roll ribs toward hips, exhaling and squeezing as you reach the top
Hands have to be placed above the head during movement all the time . Don't swing them
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Lower back slowly to starting position and repeat
Make sure you do not feel pain in lower back.
Repeat 15 times .
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Stand with feet shoulder width apart and hips in neutral position
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
Place barbell on shoulders below the neck
Step forward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
DO NOT allow front knee to extend past the big toe to prevent injury.
Pushing off front heel, raise to starting position.
Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
Watch for proper knee alignment - do not let front knee extend past big toe or deviate from side to side.
Back knee should not come in contact with floor.
Complete 12 reps before repeating with opposite leg.
WATCH VIDEO