Intro
Exercises
Wide Grip Pull Up
- Wide Grip
- Chest up / Good posture
- Drive elbows down and back
- Chin over the bar
Inverted Row
- Hands just outside of shoulders
- Drive elbows back
- Bar should be at chest height
- Glutes active
- Torso Active
Chin Ups
- Close Grip
- Chest up / Good posture
- Drive elbows down and back
- Chin over the bar
Renegade Row
- Plank Position
- Try not to let your hips move side to side
- Drive elbows back and bring dumbbell towards upper abdominals
- Look slightly forward to maintain neck alignment
Kneeling Resistance Band Pull Down
- Wide Grip
- Chest up / Good posture
- Drive elbows down
- Keep glutes and core active
Single Arm Bent over Dumbbell Row
- Hip hinge / Straight back
- Hand just outside of hips
- Drive elbows back
- Glutes active
- Torso Active
Lunge Stance Resistance Band Row
- Lunge stance
- Hand starts extended
- Drive elbows back and bring into lower chest
- Torso Active
TRX Row
- Narrow (neutral) Grip
- Chest up / Good posture
- Drive elbows down and back
- Pull body towards anchor
- Keep torso and glutes active
Rotational Row
- Athletic Position
- Hip hinge and let arms reach
- Pull band into upper chest as you stand up
- Rotate as you stand and row
Upright Row
- Athletic Position
- Hinge hips / Drive hips / Pull hands into arm pits
- Keep good posture and
- Absorb the landing
- Explosive
Landmine Row
- Split Stance / Hip hinge
- Load coming from the side positing
- Drive elbow up
- Maintain a neutral spine
- Explosive