Shoulder & Upper Back- Low Cable Pull Block

Horizontal Loading
LLT
Cable “Between the Legs” Rope Front Raise
reps 10
weight_lbs
Rest 00:00:60
- Place Cable Pulley at the bottom position - Attached Rope attachment to Pulley - Face away from Cable Pulley - Hinge hips back, and assume a bent over position - Pull Rope from between legs with Neutral grip - Hinge hips back, and assume a bent over position for you starting position - Raise Rope to up (arm extended straight) to upper chest with Neutral grip and raise up Alternates: - Medicine Ball "Between the Legs" Front Raises - Banded Front Raises - Plate Front Raises - Banded Kettlebell Swings
Set Reps Weight Rest
1 10 lbs 00:00:60 (h:m:s)
2 10 lbs 00:00:60 (h:m:s)
3 10 lbs 00:00:60 (h:m:s)
LLT
Cable Kneeling Shoulder Press – Flat Bar
reps 10
weight_lbs
Rest 00:00:30
- Use a Cable Pulley, Flat Bar attachment, and Airex Balance Pad - Place Pulley the lowest position - Facing Cable Pulley, Kneel on Airex Balance Pad and raise Flat Bar from above upper chest to a fully extended arm position Alternatives - Cable Kneeling Shoulder Press – Neutral Bar - Machine Shoulder Press - Dumbbell Standing Overhead Press - Dumbbell Half Kneeling Single Arm Shoulder Press - Viking Press - Shoulder Press CUES "Tall Spine" "Drive arms to the ceiling"
Set Reps Weight Rest
1 10 lbs 00:00:30 (h:m:s)
2 10 lbs 00:00:30 (h:m:s)
3 10 lbs 00:00:30 (h:m:s)
LLT
Half Kneeling Cable Row – Single Arm
reps 10
weight_lbs
Rest 00:00:30
Set Reps Weight Rest
1 10 lbs 00:00:30 (h:m:s)
2 10 lbs 00:00:30 (h:m:s)
3 10 lbs 00:00:30 (h:m:s)