BACK LAT PULLDOWN ISO LATERAL ROW LOW ROW 1 BENT OVER ROW VARIATIONS: VARIATIONS: STRAIGHT BAR, FAT BAR, DB'S, ALTERNATING STRAIGHT BAR, V-GRIP, SINGLE ARM VARIATIONS: REVERSE GRIP (SUPINATED), SINGLE ARM, CLOSE GRIP VARIATIONS: PRONATED (OVERHAND) NEUTRAL GRIP, ALTERNATING
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LAT PULLDOWN ISO LATERAL ROW...LOWER BODY BARBELL BACK SQUAT SINGLE LEG SQUAT BARBELL FORWARD LUNGE VARIATIONS: DB'S STAND STRONG AND TALL. STEP LONG AND LOW WITH YOUR LEAD LEG: UPPER
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Transcript
BACKLA
T P
ULL
DO
WN
ISO
LA
TE
RA
L R
OW
LOW
RO
W
1
BE
NT
OV
ER
RO
W
VARIATIONS: VARIATIONS:
STRAIGHT BAR, FAT BAR, DB'S,
ALTERNATINGSTRAIGHT BAR, V-GRIP, SINGLE ARM
VARIATIONS:
REVERSE GRIP (SUPINATED), SINGLE
ARM, CLOSE GRIP
VARIATIONS:
PRONATED (OVERHAND) NEUTRAL
GRIP, ALTERNATING
CORE
CA
BLE
LA
TE
RA
L C
HO
PC
AB
LE L
AT
ER
AL
TW
IST
WE
IGH
TE
D V
-UP
SS
UP
INE
TU
RT
LEP
LAN
K
ON
E A
RM
DB
RO
W
2
KE
TT
LE B
ELL
RE
NE
GA
DE
RO
W
WE
IGH
TE
D R
US
SIA
N T
WIS
TS
LAM
BA
LL
SE
AT
ED
SP
RIN
TE
RS
ME
D B
ALL
DE
CLI
NE
&
TH
RO
W
CHESTB
EN
CH
PR
ES
S
INC
LIN
E
PE
C D
EC
VARIATIONS:
GRIPS: CLOSE-WIDE, CHAINS, FAT BAR,
DB'S, 2X4'S
VARIATIONS:
GRIPS: CLOSE-WIDE, CHAINS, FAT BAR,
DB'S
ST
AB
ILIT
Y B
ALL
DB
ALT
ER
NA
TIO
N B
EN
CH
PR
ES
S
START WITH BACK AND SHOULDERS ON THE BALL, HAVE
SPOTTER HAND YOU THE DB'S RAISED WWITH ARMS
EXTENDED. HIPS SHOULD BE HIGH WITH KNEES AT 90. LOWER
ONE ARM AND KEEP THE OPPOSITE ARM EXTENDED.
ALTERNATE EACH ARM.
PO
WE
R C
LEA
N
TOTAL BODY
HANG CLEAN
VARIATIONS:
*THE CATCH
LOWER BODY GOES FROM TRIPLE EXTENTION TO
TRIPLE FLEXION (CATCH IN A QUARTER SQUAT
ELBOWS ROTATE AROUND THE BAR AND CATCH ON FINGERTIPS
AND SHULDERS. TRICPS SHOULD BE PARALEL TO THE GROUND
(OF THE 3, HIP EXTENTION IS MOST FREQUENTLY
MISSED)
FEET GO FROM HIP WIDTH TO SHOULDER WIDTH
*FIRST PULL
HIPS AND KNEES EXTEND TO INITIATE LIFT
THE BAR REMAINS CLOSE TO THE BODY
*SECOND PULL
TRIPLE EXTENTION, HIPS, KNEES, AND ANKLES
(PLANTAR FLEXION) ALL EXTENDED
STRONG CHEST & STRONG BACK, OVERHAND GRIP AT
SHOULDER WIDTH
HEELS FLAT ON THE FLOOR, THE BAR IS TOUCHING
THE SHIN
*STARTING POSITION:
SHOULDERSP
LAT
E F
RO
NT
RA
ISE
DB
LA
TE
RA
L R
AIS
E
STANDING, SEATED, STABILITY BALL
SEATED, DB'S, FAT BAR, ALTERNATING
*START IN AN ATHLETIC STANCE; FEET HIP WIDTH AND
KNEES SLIGHTLY BENT
*PRESS THE BAR DIRECTLY OVERHEAD, EXHAULING ON THE