4
Muscles targeted:
Chest, Shoulders, Triceps, Upper Back, Core
Preparation:
Position Handles in Neutral Position so that Heel
Strap is 12”-14” off the ground.
Stand at an 80 degree angle from the ground (standing
straight up will put you at a 90 degree angle) and
grasp both handles. (A)
Keep body aligned and core tightened to ensure
proper posture
Place feet shoulder width apart
Execution:
Slowly lower chest towards hands, similar to doing a
push up, keeping core tight and body aligned (B)
Return to beginning position
Progression
Single Arm Press: Keep one arm extended and static,
with a slight bend in the elbow, while other arm
executes a chest press (C)
Full Rotation Press: Keep one arm extended and static,
with a slight bend in the elbow, while other arm
presses elbow to shoulder, then rotate body and look
over your shoulder while arm slowly opens up to full
extension (D)
Muscles targeted:
Quads, Hamstrings, Flutes, Hips, Calves, Core
Preparation:
Position: Neutral
Put your machine in Locked Handle Mode
Grab the machine handles and place on foot inside
one or both handles. Hop forward until your
suspended foot is resting in the handles 6 inches in
front of the Pulley
Execution:
Slowly bend front leg down into a lunge while
driving the suspended leg straight back making sure
not to allow your knee to surpass the position of your
toes
Return to starting position
Progression
Suspended Lunge Knee Raise: Perform suspended lunge. When you return
to starting position, raise the knee of your suspended leg (A)
Suspended Lunge to Trunk Rotation: Perform suspended lunge. When you
return to starting position, raise the knee of your suspended leg and touch it
to the elbow of the opposite arm (B)
