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…

PURPOSE: Strengthen Glutes POSITIONING: Attach resistance band to low point behind you. Grip band with thumbs forward Bend forward with straight back FORM: Stand up straight, keeping back straight. Try to drive movement from your glutes Return to start position…

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: 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 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…

PURPOSE: Strengthens lats, shoulders, mid and low traps POSITIONING: Chin up bar Overhand grip, just fists wider than shoulder FORM: Engage upper back to set scapula Pull straight up keeping low body relatively still Bring chin to bar then lower…

PURPOSE Develop awareness and endurance of deep postural muscles and neutral spine POSITIONING Hip width athletic stance Tubing over crown of head, drawing spine out of pelvis to stand stall Retracted chin and slight bend in knees FORM Hold position…

PURPOSE: Increase length in hamstrings and lower back POSITIONING: Wide stance Bent over forwards with legs straight FORM: “Walk” the hands around from one foot to the other. Pause for 5 seconds and then walk back to start position TIPS:…