Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: Upright row with dumbbells
Up Next in WEEK 23 DAY 1: FULL BODY
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CABLE GLUTE KICKBACK (4x12) PER SIDE
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... -
BANDED SQUAT STEPS (4x10)
First, sit into a squat with a band right under your knees, perform your 10 steps per side.
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LEG EXTENSIONS TO MODIFIED PUSHUP (3x...
From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.
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