CLOSES-CRIP FRONT LAT SPELLDOWN
1.
Sit down on a pull-down
machine with a wide bar attached to the top pulley. Make sure that you adjust
the knee pad of the machine to fit your height. These pads will prevent your
body from being raised by the resistance attached to the bar.
2. Grab the bar with the
palms facing forward using the prescribed grip. Note on grips: For a wide grip,
your hands need to be spaced out at a distance wider than your shoulder width.
For a medium grip, your hands need to be spaced out at a distance equal to your
shoulder width and for a close grip at a distance smaller than your shoulder
width.
3. As you have both arms
extended in front of you - while holding the bar at the chosen grip width -
bring your torso back around 30 degrees or so while creating a curvature on
your lower back and sticking your chest out. This is your starting position.
4. As you breathe out,
bring the bar down until it touches your upper chest by drawing the shoulders
and the upper arms down and back. Tip: Concentrate on squeezing the
back muscles once you reach the full contracted position. The upper torso
should remain stationary (only the arms should move). The forearms should do no
other work except for holding the bar; therefore do not try to pull the bar
down using the forearms.
5. After a second in the
contracted position, while squeezing your shoulder blades together, slowly
raise the bar back to the starting position when your arms are fully extended
and the lats are fully stretched. Inhale during this portion of the movement.
6. 6. Repeat this motion for
the prescribed amount of repetitions.
CROSSOVER REVERS LUNGE
1. Stand with your feet
shoulder width apart. This will be your starting position.
2. Perform a rear lunge by
stepping back with one foot and flexing the hips and front knee. As you do so,
rotate your torso across the front leg.
3. After a brief pause,
return to the starting position and repeat on the other side, continuing in an
alternating fashion.
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