EXERCISE LIBRARY
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
SPEED EXERCISES
Speed Exercises
Speed Exercises
Speed Exercises
Speed Exercises
BACK EXERCISES
BARBELL ROW
MUSCLE GROUPS TRAINED
Primary: Lower-Traps, Mid-Traps, Upper Traps, Rhomboids, Rear Delts
Secondary: Lats, Spinal Erectors, Biceps
TECHNIQUE CUES
-Pull to upper belly area
-Squeeze shoulder blades together at the end range
-Avoid movement from the hips to gain momentum
RECOMMENDED REP RANGE
6-12
PROXIMITY TO FAILURE
1-2 RIR
CABLE PULLDOWN (WIDE GRIP)
MUSCLE GROUPS TRAINED
Primary: Lats
Secondary: Mid Traps, Lower Traps, Rhomboids, Spinal Erectors, Rear Delts, Biceps
TECHNIQUE CUES
-Chest up, slight backward lean
-Lead the movement with the elbows
-Squeeze shoulder blades back & down
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
1-2 RIR
LANDMINE ROW
MUSCLE GROUPS TRAINED
Primary: Lower-Traps, Mid-Traps, Upper Traps, Rhomboids, Rear Delts
Secondary: Lats, Spinal Erectors, Biceps
TECHNIQUE CUES
-Pull to upper belly area
-Squeeze shoulder blades together at the end range
-Avoid movement from the hips to gain momentum
RECOMMENDED REP RANGE
6-12
PROXIMITY TO FAILURE
1-2 RIR
PULL UPS (UNDERHAND)
MUSCLE GROUPS TRAINED
Primary: Lats
Secondary: Lower-Traps, Mid-Traps, Rhomboids, Biceps
TECHNIQUE CUES
-Shoulder width grip
-Touch the bar to the body
-Lower under control
-Dead hang at bottom range
RECOMMENDED REP RANGE
5-10
PROXIMITY TO FAILURE
1-2 RIR
SEATED CABLE ROW
MUSCLE GROUPS TRAINED
Primary: Mid-Traps, Lower-Traps, Rhomboids, Lats
Secondary: Rear Delts, Biceps
TECHNIQUE CUES
-Tall posture
-Pull to lower chest area
-Squeeze shoulder blades together at the end range
-Avoid movement from the hips to gain momentum
RECOMMENDED REP RANGE
10-15
PROXIMITY TO FAILURE
1-2 RIR
SINGLE ARM CABLE PULLDOWN
MUSCLE GROUPS TRAINED
Primary: Lats, Mid-Traps, Lower-Traps, Rhomboids
Secondary: Rear Delts, Biceps
TECHNIQUE CUES
-Pull from the elbow
-Allow some rotation while pulling
-Full stretch in the end (lengthened) range
RECOMMENDED REP RANGE
8-15
PROXIMITY TO FAILURE
1-2 RIR
SINGLE ARM DUMBBELL ROW
MUSCLE GROUPS TRAINED
Primary: Mid-Traps, Lower-Traps, Rhomboids, Lats
Secondary: Rear Delts, Biceps
TECHNIQUE CUES
-Pull from the elbow
-Allow protraction of the shoulder blad in bottom position
-Allow some rotation while pulling
RECOMMENDED REP RANGE
6-10
PROXIMITY TO FAILURE
1-2 RIR