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ST700 FUNCTIONAL TRAINER EXERCISES (continued)
REAR LATERAL (POSTERIOR DELTOIDS & RHOMBOIDS)
Attach the individual handles to each side and adjust so that the handle on
one side is at shoulder height and the opposite side is two holes lower.
While facing the machine, grab the right side with your left hand and the
left side with your right hand, using a pronated (palms facing the floor
throughout the movement) grip. With your elbows and knees slightly bent,
head fixated straight ahead, pull the handles out and back in an arc
motion, squeezing your shoulder blades together. Don’t allow your elbows
to drop from the start height. Slowly return to the start position and repeat.
CURL (BICEPS BRACHII & BRACHIALIS)
Adjust each side to mid-thigh height and attach either the individual
handles or the multi-swivel bar. With your upper arms into your sides
throughout, arms fully extended, eyes fixated straight ahead, and knees
slightly bent, curl the attachment to shoulder height. Slowly return to the start
position and repeat.
WOOD CHOP (DELTOIDS, LUMBAR/THORACIC SPINE, INTERNAL & EXTERNAL
OBLIQUES, AND TRANSVERSE ABDOMINUS)
Adjust a single side to one of the top three holes and attach an individual
handle, a foot cuff, or the sport bar. Grasp the apparatus with the desired
grip and take a couple of steps forward. Position your body so that your
hips are diagonal to the exercise start position. Reach up and across your
body, pulling the apparatus down to or below the opposite knee.
Concentrate on keeping your knees and elbows slightly bent and rotating
at the hips. Slowly return to the start position and repeat. Switch sides and
repeat process after desired number of repetitions are completed.
REVERSE WOOD CHOP
adjust a single side to one of the bottom three holes and attach an indi-
vidual handle, foot cuff, or the sport bar. Grasp the apparatus with the
desired grip and take a couple of steps forward. Position your body so that
your hips are diagonal to the exercise start position. Reach down and
across your body, pulling the apparatus up to or past your opposite shoul-
der. Concentrate on keeping your knees and elbows slightly bent and rotat-
ing at the hips. Slowly return to the start position and repeat. Switch sides
and repeat process after desired number of repetitions are completed.