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Sets4
Reps / Time10-15
Rest30-60 Seconds
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Pull With Both Hands Utilizing Shoulder Blades
Phase 3 · Part 9 · Workout 3
Review part guidePART 9: MACHINE ORIENTATION
Learning equipment set up
Workout 3 of 3
Workout 3
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6Exercises
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Seated or Prone, Pull Heels Towards Hips.
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Put Weight into Single hip NOT Knee, Slight Hinge if you have Knee Problems.
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Push Lumber into Seat, Extend Arms Forward, Keep Shoulders Down
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Lean all the Back, Push Through Hips, Drive Knees Outward
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Sets4
Reps / Time10-15
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Elbows Near Ribcage, Push Hands Downwards, Dont Shrug Shoulders