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23.09.2013

Cable rows from split position, acupuncture for shoulder pain after surgery - Plans Download

Author: admin
Start your core work with the appropriate exercises following from the results of your core strength test.
In your staggered stance perform a split squat, keeping tall in chest and with shoulders back throughout the movement. Grasping the cable handle with your left hand, tighten your abs and pull the cable to your waist. Perform as many reps as you want on this side, then perform as many reps as you want with your right leg behind you and your left leg in front, grasping the cable with your right hand.
Reverse the movement to come back to the starting position and then repeat with the other arm. Stand up straight with good posture facing away from the cable machine, engage your stomach muscles( abs). Make sure your spine stays in a neutral position, meaning that your shoulders are retracted back and together (not rounded forward), and that your lower back maintains a comfortable curve (not tucking your butt under) as you slowly lower the barbell down to mid-shin height.


From low position, first tuck your chin completely to your chest and then follow this movement with a full sit-up.
With your hips lifted off the ground, slowly roll into regular plank position with both of your forearms on the floor. With your left side facing the cable, grasp the handle with your left hand, and then take a step to the right. With your feet shoulder width apart, bend your knees, reach between your legs with both hands and grasp the cable handle.
At the top of each split squat perform a row by pulling the cable handle with a twist using the hand opposite your front leg.
Hold position for 2 seconds, and then slowly lower yourself back down, placing one forearm at a time on the ground. Hold this position for a few seconds, and then roll to the other side into side plank position.


Tightening your abs, slowly roll the wheel back to your knees until you are in the starting position. With your feet shoulder width apart, tighten your abs and pull the cable down across your body to the lower right side.
Alternate split squat and row for full set of 12 on one side, then switch arms and legs for the next set of 12.



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