360 SPECIALIZED TRAINING

CABLES

Cable machines are so good for one reason: because they’re functional. Used properly, they allow you to do exercises that you could mimic in everyday life, such as twisting, lifting, bending, and reaching. Much like the movements of life, exercises done with a cable machine require more core stability than do traditional weightlifting routines. These more complex movements will force your body to recruit other muscle groups to distribute the stress of the weight as it moves. This leads to greater overall strength in addition to seriously thorough strength training for individual muscle groups. Unlike other weight-lifting machines, cable machines allow for multi-planar movements. These are exercises that allow the body to move as a unit, through multiple planes of motion. Multi-planar movements require that you use all your stabilizer muscle groups to keep your body under control. That means more muscle training per exercise.

Half-kneeling cable lift

Muscle Group(s):

Core Deltoids

Modality:

Stability Strength

Movement:

Be far enough away from the machine that the weight plates do not touch. Place your right knee down on the ground and put a pad or towel under the knee if the floor is uncomfortable. Brace yourself by engaging your abdominals and glutes to hold your trunk still. Your left hand will be closed over the right hand, with the right arm grasping the handle firmly and doing most of the work. In a diagonal manner, lift the handle from the floor up and away from the body (diagonally). Stop when the handle is even with the left shoulder. Slowly lower the handle.

Push and Pull – Standing

Muscle Group(s):

Chest Deltoids Pectorals Shoulders Latissimus Dorsi Rhomboids

Modality:

Strength Stability

Movement:

Adjust cable arms as shown, right hand grip at chest height and left hand grip at top. Stand in a stable staggered stance position, left leg forward Using a barbell grip with right hand, align the wrist and elbows. Left hand grabs overhand and rotates in movement. Brace Spine by drawing your lower abdomen in. Maintaining proper posture, start movement by pressing with right hand and pulling with left hand simultaneously. Check alignment and positioning and repeat. Keep feet flat on the floor and slight bend in knees to maintain balance and stability.

Alternating Two-arm Row in Isometric Squat

Muscle Group(s):

Glutes Hamstrings Latissimus Dorsi Rhomboids

Modality:

Stability Strength

Movement:

Stand in the centre of the two columns with feet parallel. Hold one handle in each hand. Sit hips back into a 90 degree squat and pull both your arms in. Release one arm out, pull back in and then repeat on other side.

Cable Rotation – 2 Arm Standing

Muscle Group(s):

Abdominals Core Obliques

Modality:

Stability Strength

Movement:

Adjust the cable arm to the middle position. Start with the feet shoulder width apart with a slight “toed out” position. Hold the cable in both hands with the arms straight. With the knees slightly bent, perform a horizontal wood chop pattern (NOTE: Rotation should occur through all the links in the chain ie. foot, hips, shoulder etc). As you rotate, allow the back leg to pivot on the ball of the foot (forefoot). Return to the start position and repeat for the desired number of reps.