Exercise Tips
CORE
Band Pull : Stomach tucked and do not rotate your shoulders or lower body
Cable step press: Stomach tucked. keep the handle middle of your body
Cable stability ball twist
Squeeze the ball hard as you can and do not roate your lower body.
Cable pull & press: make sure to pause for second after press. Do not roate your lower body
Cable rope pull : Do not rotate your shoulders or lower body. stomach tucked
Med ball hold and slam: Make sure to hold for 1 second and do not go below your stomach.
Back
One arm Cable row: Set the cable parallel to your leg.
Stretcher:
Cable Pronated grip row (high)
Pull the handles towards your outter chest to feel upper back
One arm BB row : Keep your elbow close to ribcage as possible. Keep your position low.
Neutral grip Pulldown
Keep your back straight and pause for second at bottom
One arm pulldown
Drive your elbow down towards your hip.
Single arm cable pullover
Neutral grip cable pulldown
LEGS
Single leg dead : make sure to put pressue on your toes. Arch your back
Standing single leg curl : Make sure to both knees are on the seat.
Hyper extension (Hamstring) : Bend your knees and heels up at the top.
KB single leg hip thrust : make sure to push your foot down on the kettle bell. Squeeze your hamstring hard at the top
TRX Hip Thrust : Make sure to squeeze your hamstring hard at the top
Stationary Lunge (foot elevated) : Lean upper body slightly forward to feel more on your glute.