PURPOSE: Strengthen upper traps POSITIONING: Athletic stance 1 DB in each hand, arms hanging straight down to side of body FORM: Shrug shoulders up and back – squeeze shoulder blades together Lower back to start position and repeat TIPS: Keep…
PURPOSE Train activation of glutes POSITIONING Band around knees Hip width stance, slight squat Up on toes, heels off ground FORM Move sideways using small steps Keep the knees directly stacked over toes Aim to lead with the knees and…
PURPOSE Train neural system for speed and power in upper body POSITIONING Athletic staggered stance Med ball held in both hands at chest FORM Chest pass the ball straight in front, as hard as possible Retain balance and stance during…
PURPOSE Strengthen chest, core, train whole body integration POSITIONING Neutral stance, facing away from anchor point/cable One cable / band in each hand Middle attachment (about shoulder height) FORM Press cables / bands forward Engage core and use lower body…
PURPOSE: Strengthen the core in rotational movement POSITIONING: Athletic stance High attachment for cable / band FORM: Keep the hands in front of the sternum and turn upper body away from machine/attachment. Use only core muscles to generate the movement,…
PURPOSE Strengthen core POSITIONING Athletic staggered stance Stand side on from the attachment Hands holding band or cable straight out from the sternum FORM Start with arms together at chest Extend arms straight out in front Hold strong against resistance,…
PURPOSE: Train dynamic rotation and stability/balance whilst maintaining solid posture POSITIONING: Stretch tall, relax shoulders down, push mid/upper back into the wall Breathe normally FORM: Sink into split stance position Rotate both left and right, pushing out against tubing Return…
PURPOSE Strengthens upper back and rotator cuff POSITIONING Face up, inclined angle underneath straps Legs straight Hips up and body in straight line FORM 1 – Engage core and glutes Palms in grip, elbow tucked into sides Lift chest up…
PURPOSE • Strengthen back POSITIONING: • Using a seated row machine, cable or resistance band • Sit facing anchor point/cable • Single arm grip FORM: • Maintain straight back • Keep elbow into side • Pull shoulder blade and shoulder…
PURPOSE Increase strength in chest, shoulders and triceps POSITIONING: Lying on bench Feet on floor DBs together above chest with arms straight FORM: Lower the DBs straight down to chest Press back up, keeping upper back engaged Reach full extension…