6
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)