MY MACHINE WORKOUT AT THE JCC

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First set push top handle second set lower handle breath out on push and squeeze shoulders together

Pull back try to touch elbows together and squeeze back, again both top and bottom handles

Push up always keep this weight on the light side again both sides of the hands and if you feel any pain in the shoulder stop  and refer back to me for modification 

SQUZZE INWARD

PUSH OUTSIDE THE BODY FAR UP AS YOU CAN GO

PUSH TOES DOWN NOT THE LEG,DORSI FLEX THE ANCLE

CURL LEGS TOGETHER

PRESS SHOULDERS TOGETHER ENGAGING THE PECS

Pull down on bar hold by the curve keep bar in front of you face 

IF YOUR BACK IS HURTING THAT MEANS YOUR NOT USING YOUR CORE PUT YOUR HANDS BEHIND YOUR BUTT

BRACE THE ABBS AS IF YOUR GOING TO TAKE A HIT

NO BENCH YOUR KNEE IS YOUR SUPPORT NO BACK MOVEMENT THIS IS A FUNCTIONAL MOVE LIFT ARM SLOWLY USING LATT

REMEMBER THE ANCLE AND THE WRIST ARE THE FIRST JOINT TO MOVE WEIGHT IF THEY ARE WEAK YOUR SUNK FROM THE GET GO

EVERYONE WANTS STRONG BICEPS WORK HARD ADD ON MORE REPS AND WEIGHT

SQUEEZE YOUR ARMS BACK HOLD FOR 1 TO 2 SECONDS

TAKE A FIGHTING STANCE JUST PULL DOWN ABOUT 8 IN DON'T USE SHOULDER HOLD FOR 5 SECONDS

PULL BACK KEEP ELBOWS SHOULDER HEIGHT AND HOLD FOR 3 SECONDS

SWING DOWNWARD LIKE SWINGING AN AXE RIGHT UP LEFT DOWN ENGAGE THE RIGHT OBLIQUE WHEN GOING GOING TO THE LEFT THEN DO THE OTHER SIDE

The more you drop your opposite knee the more intense the stretch is

Try each time coming down a little more 

Make sure your heal is flat on the floor as you push forward

Try this one every time you walk into your bathroom hold for 15 seconds , Life changing

Childs pose don't let elbow touch the floor

IT'S perfect when the heal touches the butt and knees meet

Stretching your glute and hip flexor

This is a compound stretch 4 muscles in one 

I call this the route of all evil stay on top of this movement relax into it!