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Hey! I’m Kim and I’m a fitness model with Ford. And today, I’m going to do a functional weight training workout on the cable machine.
The first exercise that I’m going to do is a one-handed low pulley row. This focuses on balance and leg strength and it is great for sports like skiing and skating. When you’re doing this exercise, you really want to make sure you keep your spine straight, and to add a little bit more for your legs, you can add a lunge.
The next exercise is the reverse wood chop. This really helps with sports like golf and tennis and then it also helps in everyday life for any lifting type of movement you do. So, when you do this exercise, you are going to make sure that the cable is to your side and you want to grab the pulley with your outside arm. You really want to use your legs for this exercise pushing through your legs as you bring the cable across your chest.
So the next exercise is the one-arm cable chest press. You want to make sure that the cable is at shoulder-height when you’re doing this exercise. This exercise is great for any contact sport and it’s also great for any type of pushing movement. You really want to keep a straight spine and good posture doing this exercise at all times. So, you’re going to start with the pulley behind you and you’re going to bring it forward. And as you do, you’re going to have an upper body torso twist.
The last exercise that I’m going to do is a two-handed pulley squat over head press. This helps with basketball or volleyball or any type of lifting over your head. So to do this exercise, you’re going to go ahead and grab the rope handles and squat down. On the way back up, it’s almost like a bicep curl right into an overhead press, but it’s one fluid movement and then you’re just going to reverse right back down. All of these exercises I just did really focus on functionality. They help you with your everyday life. So when you are in the gym, get over to the cable machine and try them out.
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