Three Grip Row Complex
Weakest to the strongest grip sequence to maximize body composition and performance improvements.
X Lat Extension
Dr. Eric Serrano MD invented this movement using two high cable pulleys, however the exercise can be performed with one arm at a time when this particular cable set up is not available.
Chest Supported NG Row
This particular execution is very helpful for fixing many common back muscle weaknesses.
Chest Supported UH Row
The rowing position with the bench as a chest support reduces lower back stress and enables trainees to improve the quality of each rep.
Unilateral Neutral Grip Pull Down
Activate the lower portion of the Latissimus dorsi (lat) which often a weak area for most trainees that can lead to injury with unilateral neutral grip pull downs.
High Cable Triceps Extensions
Time extended contractions are a very effective tool for experienced trainees who must implement a consistent flow of fresh exercises into their routines to prevent staleness. Holding contracted positions of certain exercises are an excellent tool for fixing weaknesses which otherwise may end up causing injury.
High Cable Arm Extension 2
A key to success is fixing weaknesses which often occur due to poor training program design. Proper execution keeps the latissimus dorsi down which prevents shoulder impingement.
Proper Pull Up Thumb Position
Prevent elbow pain by using the proper thumb position during pull ups, chin ups and neutral grip pull ups.
Rope Lat Pull Down
Improve functional grip strength by using a triceps rope during a lat pull down movement attached to a high cable pulley.
Unilateral Chin Grip Pull Down
Unilateral Chin Grip Pull Downs help to balance strength levels between both arms.
Neutral Grip Lat Pull Down
This exercise requires a special cable attachment that will allow you to execute the neutral grip.
Wide Grip Lat Pull Down
A wide grip lat pull down with a grip 2-3 inches wider than shoulder width works very well for back recruitment.
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X Raise Cluster 8 Negative
target the upper back and posterior shoulder with the X Raise using cluster 8 negative execution.
Supinated Lat Push Down
Target the lower portion of the lats with the palms facing the ceiling during the Supinated Lat Push Down. Keep the shoulder blades down during the entire movement. Notice the attention to the exercise tempo