BACK EXTENSION
Face the extension apparatus. With your back naturally arched, lower your upper body as far as you can. Then squeeze your glutes and lift your torso until your body is erect. Pause and slowly go down
Do four sets of eight repetitions.
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With an overhand grip, place a barbell across your upper back. While keeping your knees slightly bent and your back naturally arched, bend your hips until your torso is almost parallel to the floor. Pause and go back.
Do four sets of six repetitions.
OAR IN CHEST WITH PULLEY
Take both ends of the pulley grip so that your arms are facing each other. Then, walk back until your arms are straight and you feel the wire tighten. Pull the pulley toward your chest as you squeeze your shoulder blades. Pause and go back.
Do three sets of 10 repetitions.
Bib extensions
Stand with your feet open shoulder-width apart. Hold the pulley handle with a pronation grip (hands should be slightly more open than shoulder-width). Without bending your elbows, pull the pulley until it touches your thighs. Return to the starting position.
Do three sets of eight repetitions.
FOOT CHRIST
Stand up in the middle of a pulley station. Set them at the height of your chest. Hold the left handle with your right hand and the right handle with your left hand. Squeeze the shoulder blades and pull each wire across it across your chest to the other side. Pause and return to the starting position.
Do three sets of eight repetitions