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 in and tuck chin
Tighten abs, activate glutes
Position dumbbells at ear level with overhand grip (palms facing forward)
Keeping elbows at a 90-degree angle, press hand up above head keeping wrist over the elbow and arm to side of body at all times
Return to starting position and repeat 12 times with each side
Keep your balance with your torso not your foot
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Grasp the barbell by positioning hands slightly wider than shoulder width grip
Bend the knees slightly, shins vertical, hips back and back straight
Bending at the hips, lower torso to approximately parallel to the floor , keeping knees slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knees, unlike when squatting
To rise back up, tighten abs and contract glutes and press with your heel to return to a standing position.
Keeping back completely straight at all times, keep barbell as close as possible to legs
The movement should not be fast but steady and under control, and arms should remain straight
Exhale as you lift bar, keeping your chest up, shoulders retracted,
Inhale as you lower the bar to the floor.
Use a mirror to insure correct technique
Repeat 12 times
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Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
Place one hand on top of the medicine ball; knees on the ground
Start position: Extend the elbows and raise the body off the floor.
Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
Return to the start position by extending at the elbows and pushing the body up.
Repeat 12 reps
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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
Grasp dumbbell with left hand and place it in front of your chest with elbow lightly bent
Tighten abs, activate glutes
Lower body by flexing at the hips and knee , as though sitting on chair
Move your back foot as close to the floor as possible , without losing the balance and control
Pushing off the heel, raise to starting position.
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
Position one dumbbell above your head and other dumbell between legs.
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 on stomach with extended over head , palms facing down
Tighten abs, activate glutes, and pinch shoulder blades together.
Tighten buttocks .
Simultaneously raise your chest and legs off the floor
Keep your knee locked and raise your legs from the hips.
Keep arms straight and near your ears.
Hold briefly and slowly return to starting position.
Slowly return body to the floor , keeping chin tucked.
Don’t arch back
You should only raise a couple of inches.
Do not forcefully hyperextend or extend past your body’s range of motion to avoid risk of injury
Repeat 15 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Grab weight and hold it in front of your chest .
Chest out, shoulders back and head straight forward
Tighten abs, contract glutes
Place your back foot on a bench with your other leg out in front of you.
Stabilize
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
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Lay with your back to the floor with hands at sides, palms on floor.
Place heels on top of the disc l with knees slightly bent
Tighten abs, contract glutes
Pressing with your feet ,Squeeze buttocks and lift pelvis off the floor until the knees, hips, and shoulders are in a straight line
Hold for 1 seconds
Do not arch your back.
Slowly lower pelvis to the floor.
Repeat 12-15 times
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Stand with feet shoulder width apart and hips in neutral position, knees slightly bent
Place dumbbells above the head.
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, keeping head and back straight in a neutral position and abdominal muscles tight.
Keep weight over the middle of feet and heesl, 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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