Accessory and Weak Point Focus

Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.

cable face pull with external rotation

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

To perform a dead hang, start by standing beneath a chin-up bar. Reach up and grasp the bar with both hands, using an overhand grip (palms facing away) or underhand grip (palms facing you). Your hands should be slightly wider than shoulder-width apart. Jump or step up to grab the bar, allowing your body to hang freely. Keep your arms fully extended, engage your shoulders by slightly pulling them down away from your ears, and maintain a straight body line. Avoid swinging or using momentum; focus on hanging still. Hold this position for the desired duration, breathing steadily throughout.

Mobility and recovery work involves a series of exercises and techniques aimed at improving joint range of motion, flexibility, and muscle recovery. These exercises typically include dynamic stretches, foam rolling, static stretching, and light movement patterns designed to enhance tissue elasticity and promote blood flow. Proper form includes controlled movements, avoiding pain, and focusing on breathing to facilitate relaxation and recovery. This type of work is often performed after workouts or on rest days to prevent injury, reduce soreness, and improve overall movement quality.