Advanced with Equipment – Week 8 – Day 7 – Core

Repeat for a total of 4 rounds

Cable Crunch
1. Attach a pulley rope to the cable machine at a high position, then choose a weight that feels challenging.
2. Facing away from the cable machine, come to the knees and grasp the rope with both hands resting on the shoulders, chest and back are upright. This is the start position.
3. From here, hinge at the hips so that the elbows touch the floor, then immediately return to the start position.

Primary Muscles Worked
Abdominals

Standing Cable Torso Rotation
1. Attach a single handle to the cable machine to be in line with the shoulders. Choose desired weight.
2. Stand tall with the body perpendicular to the cable machine so the right leg is closest to the cable machine.
3. Grab the handle with both hands. (left hand over the right)
3. Step a foot or two away from the cable machine with legs about shoulder width apart, knees soft.
4. Start with the arms fully extended, with the torso, chest, and arms facing the cable machine.
5. Keeping the arms completely straight and feet planted, pull the handle across the body and away from the cable machine.
6. Slowly rotate the arms and torso back to face the cable machine.
7. Repeat the movement, then turn 180 degrees to compete on the other side.

Primary Muscles Worked
Abdominals

Standing Cable Reverse Woodchop
1. Attach a single handle to the cable machine, and set to floor height, then choose desired weight.
2. Stand upright with body perpendicular to the cable machine so the right leg is closest to the cable machine.
3. Grab the handle with both hands. (left hand over the right)
4. Step a foot or two away from the cable machine with legs about shoulder width apart, knees soft.
5. Slowly bring the cable up in a diagonal direction, raising the cable over the left (opposite) shoulder, pivoting the right foot simultaneously.
6. Return to the start position.

Primary Muscles Worked
Obliques & Abdominals

Standing Cable Woodchop
1. Attach a single handle to the cable machine at the highest position, then choose a weight that feels challenging.
2. Stand tall with the body perpendicular to the cable machine so the right leg is closest to the cable machine.
3. Step a foot or two away from the cable machine with legs about shoulder width apart, knees soft.
4. Keeping the arms straight and hands in line with the right shoulder, pull the handle down and across the body to the left (opposite) hip.
5. From here, return the arms back to the right shoulder, then repeat the movement.
6. Grab the handle with both hands. (left hand over the right)

Primary Muscles Worked
Abdominals

Repeat for a total of 4 rounds

2019-12-17T17:04:23+00:00