Name: Playbook - Day 1 Training - ALL CABLE WORKOUT
Uploaded: 2024-01-07T21:25:03.047Z
Duration: 90 min
Description: ALL CABLE WORKOUT

Cesar

Smitty 

Dashawn

I didn’t have the best day at work. But this workout put me in a better mood.

Matthew kelk

* Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

-Pull down towards your chest
-repeat movement pulling down behind your head

Alternating Cable Lat Pull Down (front/Back)

- Grab the bar with a wide grip 
- Pull one elbow toward your hip engaging your lat
- Extend your arm to return the bar to starting position then repeat on the opposite side

Seated Alternating Lat Pulldown (SidetoSide)

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position, making sure to stretch forward

Seated Elongated Cable Straight Bar Row

Sit on the cable row machine, place your feet on the foot rests, and grasp the stirrup. Slide backward until your knees are almost straight. Straighten your back so that your arm and shoulder are stretched forward and the cable is pulled firmly. Keeping your elbow close to your body, exhale as you slowly pull the stirrup to the side of your abdomen and stick out your chest. Hold for a count of two and squeeze your back muscles. Inhale as you slowly return the stirrup to the starting position. Repeat for the prescribed number of repetitions. Repeat the exercise with your opposite arm.

Seated Reverse Grip Strict Cable Row

Sit sideways on the lat pull down cable. Using the single hand attachment perform a lat pull down. Hold the knee pad for stability.

Seated Single Arm Side Lat Pull Down

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbow drives toward your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

ALL CABLE WORKOUT

Community

More workouts from Day 1 Training