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Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: Upright row with dumbbells
Up Next in WEEK 9 DAY 2: UPPER BODY
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SIDE PLANK KNEE CRUNCHES (3x10)
Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.
Zero equipment
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