The cable should be set all the way at the top of the machine. Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.

Cable Rope Pushdown

90/90s

Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms). Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint. Press until your elbows are extended and push your head forward slightly. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

Barbell Overhead Press

Incline Bench

Pallof Press

Rear Delt Raises

Banded Face Pull

Aligned Hip Airplanes

Banded Leg Tantrums

Stand up straight with dumbbells at either side, palms facing your hips. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion. Slowly return your arms down to starting position.

Dumbbell Lateral Raise

Start by lying flat on a bench with a dumbbell in each hand. Hold the dumbbells at chest level with your palms facing forward. Engage your core and press the dumbbells upward until your arms are fully extended.

Upper Velocity & Transverse Armor