Muscles Targeted – Latissimus Dorsi

1. Sit on the seat facing the machine and adjust the pad above your thighs.
2. Stand up and grab the bar so it’s shoulder width apart, using an overhand grip.
3. Slowly lower yourself into the seat with arms extended above your head. 
4. Squeeze your lats and drive your elbows down to pull the bar to just under your chin 
5. You may have to lean back slightly as you do this 

Slowly release to the starting position.

Muscles Targeted – Latissimus Dorsi, Rear Deltoids and Rhomboids.

Different attachments will target different muscles. 

1. Sit on the bench and place your feet firmly on the foot pads with your knees bent. 
2. Sit upright with a neutral spine then hinge at the hips and extend your arms to hold the attachment with both hands, then find your upright seated position again and brace your core.
3. Slowly extend the arms to allow the attachment to travel back to the cable machine, stopping when your arms are fully extended.
4. Row the handle towards your belly button. It can be helpful to think about pulling your elbows towards the hips and squeezing the shoulder blades together.
5. Return the grip to the starting position by allowing your arms to extend in front of you.

Muscles Targeted – Lats, Trapezius, Rhomboids 

• Hold a barbell with overhand grip. 
• Bend forward from the hips and keep a small bend in the knees. 
• Lower the bar to the floor until your elbows are straight. 
• Pull the barbell towards the belly button and squeeze your elbows up towards the ceiling.

Set up the TRX so the handles are around chest height, and then take a step back so the TRX is pulled tight. Extend your arms and lean back. Begin by pulling yourself closer to the handles with your elbows pulled in down and back, making sure they stay tucked close to your side. Slowly lower your torso by extending the arms. Your feet, hips, shoulders and head should remain in a stable line.

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

Muscles Targeted – Quads, Hamstrings, Glutes, Adductors, Trapezius, Rhomboids, Erector Spinae, Abdominals 

• Stand with the  feet shoulder width apart and the bar positioned over the mid part of the foot 
• Squat down and keep the chest up.
• Hold the bar on the outside of the knees, keep the arms straight and engage your core. 
• Push through the floor with your legs.
• Legs and hips move at the same time. 
• Keep the bar close to your shins.
• Stand tall, shoulders back and look forward.