JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
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D Handle
Exercise Guide
Tricep Extension
1. Attach a single grip handle to the high setting of your cable machine
2. Grabbing the handle with your right hand kneel down so that your left knee is on the floor and your right
foot is planted on the floor. Your torso should be erect.
3. Now, rest the back of your right arm on your inner thigh as if you were doing a concentration curl.
4. Then, extend your forearm down by flexing your tricep until your arm is straight. Exhale during this portion of
the exercise.
5. Slowly flex your elbow until your forearm is parallel to the floor and complete the desired amount of reps.
Inhale during this portion of the exercise.
6. Repeat with your left arm by facing your right side to the machine. But this time place your right knee on the
floor and plant your left foot flat on the floor. Alternate between arms for sets.
Cable Chops
1. Place the cable attachment in the high position. Standing at a 90-degree angle to the weight stack, grab the
D-ring with both hands placed over one another or fingers interlaced. Feet are staggered about shoulder width
apart, knees slightly bent.
2. Keeping your arms straight and shoulders locked in place, exhale as you rotate your torso and pull the handle
in a diagonally downward motion until your hands reach your knees. A large part of this motion comes from the
rotation of your torso. Try to reduce the amount of rotation in your hips.
3. Inhale as you reverse the motion back to start position. Repeat.
Horizontal Wood Chop
1. Set the cable to the lowest setting. Assume a side plank position, up on one elbow, legs straight with feet
stacked, abs engaged. Forearm placed under your shoulder, and shoulders in line with hips and ankles.
2. Facing the weight stack, place the handle in your upper hand, making sure it fully extends before pulling.
3. Drive through your forearm and the edges of your feet to keep your hips off the floor and pull the cable
straight towards your chest.
4. The pulling movement is not the most important part of this exercise, it is maintaining your proper plank
position and not allowing your hip to drop and hips and shoulders to rotate build up to 12 reps.
Pallof Press - Kneeling
1. Place the handle in med to low position on the cable machine, so that when the handle is about chest
height.
2. Half- kneeling position with the furthest leg from the weight stack extended at a 90-degree angle out front
and the closest leg to the weight stack, knee is on the floor. Your body is sideways to the weight stack. Pull
the cable out until it is taught. You can adjust your resistance by adjusting your distance from the machine.
3. Press the handle out horizontally in front of you as you exhale out. It is important not to let your hips rotate
as you press out. Keep your extended leg fully planted, not staggered to avoid stabilizing yourself.
4. Inhale as you return to starting position. Maintain your breathing pattern during this exercise. This exercise
challenges the core to resist rotation and helps strengthen deep stabilizing muscles.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
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CONTACT
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need replacement parts,
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