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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Lie on on the ball , side opposite of working arm.
Start position: Grasp dumbbell with reverse grip ( palm up) and flex elbow keeping elbow in at side,
Face your palm out away from your body and slowly raise your arm up at a 45 degree angle
Keep elbow bent
Return to the starting position following the same motion and repeat for 12 repetitions.
Repeat with the other arm
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Position dumbbells at ear level with overhand grip (palms facing forward) and elbows forming 90°bent
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and move the back foot beside the front foot
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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Starting Position: Lie supine on stability ball.
Place neck and shoulders on a fitness ball with back and hips parallel to the floor
Tighten abs, activate glutes
Once you have maintained your balance then slowly raise the foot off the floor
Roll ball towards your hips then , raise hips off floor by pressing heel into the floor .
Return to start position.
Repeat 12-15 reps with each leg
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Stand with feet shoulder width apart and hips in neutral position
Grasp the dumbbells
Lift chest, shoulders back, and tuck chin
Tighten abs, activate glutes
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.
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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Cross bb balance step up1 Cross bb balance step up2

Stand in front of of a box, platform or step ( between 10 and 18 inches high) with your left side
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up laterally onto the box with right leg ,(cross step) knee directly over the toes
Push through front heel and stand upright, balancing on one leg and and lifting opposite leg so that hip and knee are bent at a 90-degree angle
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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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
Raise right foot off the ground
Bending at the hips, lower torso to approximately parallel to the floor , keeping knee slightly bent and back straight
Lower the bar by pushing the hips back, bending only slightly at the knee, 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 with each side
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Start by placing the dumbells onto the ground and getting into a pushup position holding onto the dumbbells.
Proceed into a pushup and then extend your arms into a completed pushup.
Then row one dumbell up to chest level and return to the ground. Repeat with the other arm.
This is considered one repetition.
Repeat this cycle until all repetitions are completed.
Make sure you keep your abs tight and back flat throughout this movement.
Repeat 10 times with each side
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Stand in front of of a box, platform or step ( between 10 and 18 inches high)
Lift chest, shoulders back and tuck chin
Place a barbell on you shoulders
Tighten abs, activate glutes
Step up laterally onto the box with one leg , knee directly over the toes
Push through front heel and stand upright, balancing on one leg and lifting opposite leg back and up , contracting your buttocks
Stabilize
Return lifted leg to the ground do 12 reps
Switch sides and repeat with opposite leg.
Be sure not to raise front heel from box while step down.
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