Name: Playbook - Ryan Taylor - Cable Chaos Conditioning
Uploaded: 2022-10-03T17:01:23.849Z
Duration: 60 min
Description: Cable Chaos Conditioning

The cable chaos workout uses primarily a pulley cable machine.

You will hit a lot of muscle groups in a short amount of time by the simple transition of going from one exercise to the next, using the accessories on the hooks in the middle of the machine. 

The great thing about the pulley cable is that it provides constant resistance and tension on the muscle burning more calories.

1. Set up a pulley cable to shoulder height

2. Grab hold of the handle with your right hand and walk out slightly creating tension on the cable

3. Assume a wide leg position placing your left foot forward flat and right foot back on the ball of the foot

4. Start the exercise by squating 90 degrees, then extending back up.  Exhale, immediately pull back with the right arm elbow behind the body and extend back to the start position

5. Repeat the movement for the prescribed reps

6. Perform on the other arm and leg once complete

Cable Split Squat to Pull

1. Set a pulley cable to the bottom of the machine. Attach a rope accessory, then grab hold of both ends of the rope.

2. Stand tall and walk out to get tension on the cable. Assume a wide stance with feet turned out slightly and knees bent off lock.

3. Start the exercise by pulling your belly button in then leaning forward and pushing your bottom back towards the machine, keeping a straight back.

4. Exhale, thrust your hips forward, squeezing your glutes throughout the movement to straighten up tall.

5. Repeat the movement.

Cable Hip Thrust (Rope)

1. Set up a pulley high at the top of the machine and attach one handle.

2. Grab the handle with your right hand, left hand on top. Move your body side on to the machine, walking away from it to create tension on the cable.

3. Assume a wide stance, bend the left knee distributing your bodyweight on that leg. Keep your chest tall and belly button drawn in towards your spine.

4. Start by simultaneously placing bodyweight over to the right bent knee, twisting your torso and pulling the cable across the body to your right hip.

5. Inhale, reverse the motion back to the start position.

6. Repeat for reps then perform on the other side.

Cable Woodchop

1. Set up two pulleys at shoulder height and attach a handle on each.

2. Grab each handle, facing away from the machine and tuck you wrists and elbows into your body.

3. Walk a few steps away from the machine creating tension on the cables. Assume a split stance.

4. Keep chest tall and proud, belly button drawn in.

5. Exhale, start by pushing the cables out in front crossing over each other.

6. Inhale, bend the elbows bringing the handles back just in alignment with your chest.

7. Repeat for reps.

Note: In each repetition ensure you are alternating the arms when crossing over.

Cable Chest Press

1. Set up a pulley high above your head. Attach a straight bar.

2. Take an overhand grip on the bar, walk a few steps out to get cable tension.

3. Place feet hip-width apart, knees slightly bent. Arms above your head, with a slight bend at the elbow. Keep chest tall and arch at the back slightly.

4. Exhale, pull the bar down to your hips.

5. Inhale, slowly control the bar back up to the start position.

6. Repeat for reps

Straight Arm Cable Pulldown

1. Set a pulley cable at shin level or lower. Attach a straight bar.

2. Grab the bar about shoulder width with an underhand grip and stand tall with knees off lock. Keep you elbows slightly bent.

3. Exhale curl the bar up to your shoulders, squeezing you biceps.

4. Inhale, lower the bar under control, keeping your elbows close to your sides.

5. Repeat for reps.

Cable Curl

1. Lay down on your back on a mat. Keep your arms down at your sides.

2. Straighten your legs to the sky and lower them to about 60 degrees or lower. 

3. Lift your head and chest to engage your abs. Keep your chin tucked in towards your chest and lower back stays flat.

4. Start by crossing the legs over each other simultaneously. Breathe naturally. 

5. Repeat continuously for the duration prescribed.