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| Inverted Row |
Preparation
Lay on your back under fixed horizontal bar. Grasp bar with wide overhand grip.
Movement
Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.
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| Dumbbell Pullover |
Preparation
Lay upper back on a bench. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell.
Position dumbbell over chest with elbows slightly bent.
Movement
Lower dumbbell over and beyond head until upper arms are in-line with torso.
Pull dumbbell up and over chest. Repeat.
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| Lying Superman |
Preparation
Lie face down on the floor or exercise mat, your arms fully extended in front of you.
Movement
Simultaneously raise your arms, legs and chest off the floor and hold this contraction for 2 seconds.
Slowly begin to lower your arms, legs and chest back down to starting position. Repeat
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| Back Extensions |
Position thighs prone on large pad and lower legs under padded brace. cross hand over chest.
Movement
Lower body by bending waist until fully flexed. Extend waist until torso is parallel to legs. Repeat.
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| Renegade Dumbbell Row |
Preparation
Grasp dumbbells at shoulder width position, extend your legs outward into a full push-up position.
Movement
Tighten your core, firmly straighten your arm, and slowly row the dumbbell upwards until your upper arm is slightly higher than your torso.
Repeat the motion with other arm.
Each exercise 3 sets 10-12 reps
