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 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 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: 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 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: Trains neural system – explosive power POSITIONING: Athletic stance Overhand shoulder width grip on BB on the floor FORM: Lower BB to knee and then start to lift back up When BB gets to mid thigh, explosively drive the…

PURPOSE: Strengthen lats and mid back POSITIONING: Seated on lat pulldown machine or kneeling under cable / resistance band Straight back Wide grip overhand grip FORM: Engage upper back by moving shoulders down With shoulders still engaged pull bar down…

PURPOSE Strengthens lats, shoulders, mid and low traps POSITIONING: Chin up bar Underhand grip, just inside shoulder width grip FORM: Engage upper back to set scapula Pull straight up keeping low body relatively still Bring shoulders to hands then lower…