Category Archives: Training

Cable Rope Curls

Attach a rope attachment to a low pulley and stand facing the machine Grasp the rope with palms facing in and stand straight up. Keep your elbows at your sides during the entire movement. Using your biceps, exhale as you curl your arms up separating the rope as you reach shoulder height. After a small […]

Seated Narrow Grip Cable Row

Sit down on a pulley machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked. Lean forward and grab the handles of a V-bar attached to the low pulley . Fully extend your arm and sit up straight. Your back should be […]

Sprinter Crunch

Lay on your back on an exercise mat back with legs fully extended Perform crunch while bringing the right knee to chest while your other foot hovers a few inches above the ground At the same time pump your arms in sprinting fashion so that the opposite elbow comes up towards the knee Repeat in […]

Wood Chopper

With your feet positioned shoulder width apart, and a dumbbell grasped between both hands. reach upward diagonally. Your arms should be fully extended. In one motion, pull the weight down and across your body to your front knee while rotating your torso. Keep your back and arms straight and core tight while you pivot your […]

Froggers

Start in a plank position with wrists directly under your shoulders, legs fully extended just slightly wider than shoulder width apart, back flat and abs tight Jump the legs forward. Your feet should land on the outside of each elbow. Push off the feet to jump the legs backwards in to the starting position Repeat […]

Weighted Roll Ups

Lay flat with your back on an exercise mat with legs fully extended and arms extended above your head holding on to a weight or medicine ball Slowly crunch up by contracting your abs and lift your upper body off of the mat. You legs will stay fully extended and stationary during the movement Reverse […]