Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs
*Modification: do tricep extensions with dumbbells
Up Next in WEEK 1 DAY 5: FULL BODY
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CABLE KICKBACKS (3x15)
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
STRAIGHT ARM PUSH DOWN 4x12
Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.
Weight Recommend...
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SUPERSET: HAMMER CURL PRESS BURPEE (4...
Hammer Curl:
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.Weight Recommendations:
Beginner: 5-10l...
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