Assessments - 4, GPA: 3.3
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Key points: • Do not lose spinal alignment. • Keep the lats tightened throughout the entire motion. • Do not lean backward as you pull. • Keep the chest up, especially at the bottom of the movement. START Lying Lat Pulldowns Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, and eliminates the biceps from the movement. Pulley position: Wide. Starting position: • Lie on your back on the bench, head toward the Power Rods®. Your buttocks will eventually be off the end of the bench. • Slip your arms through the handles and slide the cuffs just past your elbows and tighten cuffs. • Grasp the cable with your palms facing inward and slide your body down along the bench far enough that your arms are fully extended, knees bent and feet flat on the floor. • Although they will be overhead, position your upper arms wide, out to the sides. • Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back. Motion: • Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your elbows out to the sides, then down and inward toward the sides of the torso. • Slowly return to the starting position, allowing your arms and shoulder blades to move back up toward the Power Rods® without relaxing. Key points: • Do not lose spinal alignment. • Keep the lats tightened throughout the entire motion. • Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades. • This exercise may also be performed by grasping the handles, although you will have to slide farther down the bench to create starting position tension. FINISH Back Exercises Lying Narrow Lat Pulldowns Shoulder Extension (with elbow flexion) START Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Pulley position: Narrow only. Starting position: • Lie on your back on the bench, head toward the Power Rods®. Your buttocks will eventually be off the end of the bench. • Slip your arms through the handles and slide the cuff just past your elbows and tighten cuffs. • Grasp the cable with your palms facing inward and slide your body down along the bench far enough that your arms are fully extended, knees bent and feet flat on the floor. • Although they will be overhead, position your upper arms shoulder width or slightly wider. • Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back. Motion: • Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your elbows forward to the front, then down and back toward the sides of the torso. • Slowly return to the starting position, allowing your arms and shoulder blades to move back up toward the Power Rods® without relaxing. Key points: • Do not lose spinal alignment. • Keep the lats tightened throughout the entire motion. • Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades. • This exercise may also be performed by grasping the handles, although you will have to slide farther down the bench to create starting position tension. FINISH START Low Back Extension Seated (with hip extension) Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. The gluteus maximus and the hamstrings are also strengthened at the hip. Pulley position: Narrow only. Starting position: • Sit on the bench facing the Power Rods®. • Spread the cuffs from the handles and slide them over the forearms up to the elbows. • Place heels on the end of the platform, bend the knees comfortably, cross your arms in front of your chest and pull handles tightly to your chest. • Sit up straight, lift your chest, tighten your trunk muscles and maintain a slight arch in your lower back. • Pinch your shoulder blades together slightly. • Lean forward from the hips slightly letting out some of the tension in the cables. Motion: • Keeping your chest lifted, move your entire torso backward — as a unit — by pivoting at the hips. • Slowly return to the starting position without slouching or changing spinal alignment. Key points: • Keep your chest lifted and a very slight arch in your lower back at all times. • Move from the hips only, not your waist. Do not increase or decrease the arch in your lower back during the movement. Alternate motion: • From the same starting position, sit erect and slowly allow your spine to flex forward maintaining control of the weight. • Slowly straighten and extend your sp...