RSSAll Entries in the "Base II Training" Category

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Cable Flys

Set cable machine arms at 2 o’clock and 10 o’clock. Stand in a staggered stance, with bent knees and hips, and a flat back. Keep your elbows high and wide and do not let your elbows extend past your back. Bring arms out in front of you, perpendicular to your body, as if you are [...]

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Prone Hamstring Curl

Use hamstring machine, taking care to align knee joint with axis of rotation on machine. Using only one leg at a time, curl heel to buttock. Do all reps on one leg before switching legs. (Not alternating).

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Cable Triceps

Connect handle or towel to upper cable. If possible, set cable arm to 11 o’clock position. Pull down and begin with elbows bent at 90 degrees. Keep elbows stable and tucked at your sides. Extend arms straight, pause, and then return to beginning position. Keep back straight Do not lean forward

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Standing Toe Raises

First do Standing Calf Stretch with Straight Leg. Perform toe raise on a standing calf raise machine by rising up on the toes and lowering, no hold, keeping knees straight. Make sure your feet are parallel with toes pointing straight ahead. Only lower feet to neutral. Repeat Standing Calf Stretch with Straight Leg afterwards.

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Cable Biceps Curl

Using floor-level cables, stand facing away from machine with knees slightly bent, shoulder blades held down and back, abdominals firm, and tubing handles in your hands with the palms turned inward. Do one arm at a time, alternating arms with each rep. Curl biceps, twisting arm inward (supinating) so palm is facing chest at the [...]

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Cable Hip Adduction

Connect one leg to floor-level cable. Stand so that the connected leg is closer to the machine than the free leg, and hold onto something for balance. Keep the standing leg bent and the working leg locked straight, foot flexed toward head. Without twisting at the hips, bring working leg in front of your body, [...]

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Cable Hip Abduction

Connect one leg to floor-level cable. Stand so that the connected leg is farther from the machine than the free leg, and hold onto something for balance. Keep the standing leg bent and the working leg locked straight, foot flexed toward head. Without twisting at the hips, start with working leg in front of your [...]

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Cable Hip Extension

Connect one leg to floor-level cable. Stand facing machine, holding onto something for balance. Begin with leg in front of you, and then extend leg behind you, squeezing gluteus muscle. Pause and then return to beginning position. Keep both knees bent and caution against swinging your leg. Maintain control.

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Cable Internal Rotation

Set cable arm(s) parallel to the floor. This exercise can be done with either one arm at a time, or both arms simultaneously. Stand facing away from the machine and hold cable handle(s) in the closer hand. Bend the elbow to 90 degrees, and keep elbow tucked at your side. Rotate inwards, pause, and then [...]

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Cable External Rotation

Set cable arm(s) parallel to the floor. This exercise can be done with either one arm at a time, or both arms simultaneously. Stand facing away from the machine and cross the cable(s) in front of you, holding cable handle(s) in the further hand. Bend the elbow to 90 degrees, and keep elbow tucked at [...]