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, 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
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 backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
Holding this position press hands up above head keeping wrists over the elbows and arms to sides of body at all times
Return arms back .
Pushing off front heel, raise to starting position.
Complete 12 reps before repeating with opposite leg.
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Grasp the dumbbells by positioning hands slightly wider than shoulder width grip
Stand up on the disk
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 dumbbells 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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Roll out onto ball in a prone position. The ball should be under your shins.
Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest.
Remember to keep your trunk parallel with the floor.
Now rotate towards your left and repeat back and forth until the desired number of repetitions is met.
The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor.
Keep abs, glutes tight, rotate your hips to the side and then return to the starting position.
Repeat 12 reps with each side
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Anchor tubing around leg of sturdy couch or chair
Stand with feet shoulder width apart and hips in neutral position
Chest out, shoulders back and head straight forward
Draw abs in, contract glutes
Grab the ends of the band in each hand with arms fully extended
Bending at the hips and knees, lower body until thighs are parallel to the ground.
DO NOT allow knees to extend past the big toes. Pretend like you are going sit in to the chair.
Keep weight over the middle of foot and heel, not the toes.
Don’t bend your elbows while squatting
Return to start position and 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 med,ball or dumbbell in front of your chest with elbows slightly bent
Step forward with one foot 2-3 feet placing back leg in line with front leg (cross step)
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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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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Start by lying on back with hands to your sids on the floor.
Raise your legs
Grab a ball or dumbbell and place it behind your head'
Tighten abs and activate glutes, keeping lower back firmly on the floor
Begin to roll your shoulders off the floor, pushing down hard with lower back and bring your hands to your toes
Exhale as you go up, inhale as you lower back to the floor.
Shoulders should come up off the floor only about four inches, and the lower back should remain on the floor at all times. Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Look up during exercise it prevents from using neck.
Use ” tight pants ” technique.
Repeat 15 times for 3 sets

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Place neck and shoulders on a dick
Lift pelvis off the floor until the knees, hips, and shoulders are aligned
Start with a dumbbell in each hand and arms extended up toward ceiling
Bend elbows and lower until even with chest, keeping elbows at about 90 degrees and wrists directly above elbows
Return to starting position.
Be sure to keep abs and glutes tight.
Repeat 12 times
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Start by holding bar in front of you
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
Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
Row bar to the middle of your stomach , pinching shoulder blades in toward the spine as you row
Return to the starting position and repeat 12 times
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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 head forward
Draw abs in, activate glutes
Grab the ends of the band in each hand with arms fully extended
In controlled manner, bend from the hips joint (by pushing the hips back ) only slightly bending the knees, unlike when squatting and low your torso above parallel to the floor
The arms should remain straight. Push with heel return to starting position.
Be sure to keep abs and glutes tight at all times
Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially
Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
Repeat 12 times
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