We do too! Today you can enjoy two circuits that are entirely self-contained on a single cable machine!
The 'punch' on the cable machine is really just another way to say shoulder press. In fact, it's very similar to landmine-style presses that can be done with a barbell pressed into the wall. To perform the punch, attach a D-handle to one cable at about chest height and grip it with your right hand. Step forward and split your feet - left foot forward, right foot back. Explosively punch forward and upward, allowing your torso to twist with the motion. Repeat the same motion for the opposite side.
Single Leg Swim Stroke
x10/side (heavier) or 20/side (lighter):
If you've ever used a TRX suspension trainer you may be familiar with this exercise. On the TRX, it's called a Swimmer's Pull. This movement similarly mimics the pull or 'crawl' of a swim stroke while introducing additional balance requirements. Attach a D-handle to one cable, position it at the very top of the machine, and grip it. Pull one foot off the floor so you're standing on a single slightly bent leg. Now, similar to a swim stroke, pull your arm down to your hip. As you allow it to return to the starting position, pull the other arm down. Continue this alternating motion, making sure to use your shoulders and upper back to complete the motion.
Overhead Triceps Press
This is an oldie, but a goodie. You can use a number of other machines or free weights to perform this one, but today we'll use the cable machine. Attach a rope to the cable and position it to a high setting, above your head. Facing away from the machine, grab the rope with both hands. Take a few steps out and settle into a strong split stance - you should be angled slightly forward. Now, keeping your elbows tight and close to your body, press your arms forward until they're fully extended. Return to the start and repeat.
The cable backhand is similar to the woodchop in that it places a major emphasis on rotation, but it's different enough to warrant using both movements. The backhand is as it sounds, but here's the walkthrough. Attach a D-handle to the cable and position it to hip height. Face perpendicular to the machine and grip the handle with your outside hand. Allow your torso to twist towards the machine - that's the start. From here, explode up and out, just like you're backhanding someone. You should finish in the same position as the woodchop. To create a bigger gap between the two movements, make sure to lock your stance in - don't pivot with one foot, let your upper body do more of the work.
Since this movement is part of a circuit, you're already going to be somewhat fatigued. The external cable rotation trains the delicate muscles of your rotator cuff, so be sure to use an even lighter weight than normal. Attach a D-handle to the cable and set it to about chest height. Face perpendicular to the machine and grab the handle with your outside hand. Lock your elbow in at a 90-degree angle to your body, as seen in the video. Carefully perform the external rotation by raising your hand up and out to about head height. If you're confused, the video presents a nice explanation. If you only pay attention to one aspect of this movement, make sure it's your elbow position.
Curl with Bar Attachment
As with the overhead triceps press, you're probably familiar with this type of movement. Attach a short bar to the cable, set it to the lowest position, grab it with an underhand grip, and stand directly in front of the machine. Pull your elbows tight to your side and stand as straight as possible. Now, as with any other curl, squeeze your biceps and forearms to raise the bar to your chest. Slowly return to the start and repeat.
I know we've already covered two rotational exercises, but I had to include this last one, too. The half-kneeling twist not only trains rotation, but also stresses your entire core. The difference between the half-kneeling version and the standing version is a distinct decrease in balance. Attach a D-handle to the cable and position it to chest height when you're in a lunge position. Drop into this position then grip the handle with both hands. You should be facing perpendicular to the machine. Now, twist your torso to bring the handle from one side of your body to the other. Make sure to keep your entire body, especially your hips, stable during this movement. Slowly return to the start and repeat.
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**The information on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or packaging. Before starting any new exercise program we recommend consulting your doctor first.**